We can’t wait for you to start your running journey, and you’re already in the right place. Your first goal will shape your entire training experience, so it’s important to find the right balance: a challenge that stretches and excites you, without tipping into something overwhelming or unsustainable. Here's what to remember.
Step 1: Decide What You Want From Running
Before you choose a distance or sign up to an event, get clear on why you would like start running. That reason is what will keep you going when motivation inevitably dips. Whatever it is, your first goal should reflect what genuinely matters to you, because getting started is often the hardest part.
When your goal is tied to a deeper reason – whether it's to boost your mental wellbeing, improve your fitness, or take on a challenge for charity – you’re far more likely to stay consistent when training gets tough. Start with purpose and the rest will become much easier.
Step 2: Choose a Distance Appropriate For Your Starting Point
Your goal should definitely challenge you, but it shouldn’t overwhelm you or put excess strain on your body. That's why your Runna plan meets you exactly where you are. If you’re brand new to running, a 5K will be your first milestone. If you’ve already built some consistency, a 10K or even a half marathon can be realistic with the right time frame.
All you need to do is tell us exactly where you're starting from here, and your plan will get you to your goal distance in a way that's truly sustainable, effective and enjoyable.
The fastest way to lose momentum and confidence is to jump too far, too soon. Choosing the right distance goal also reduces injury risk. Check out our distance-specific starter packs for everything you need to get started.
Step 3: Pick a Goal That Challenges You
The whole point of setting a goal is that it should feel slightly out of reach at first.
A good first running goal should challenge you, build new habits and push you beyond your current comfort zone. That doesn’t mean it should feel impossible, but it should feel like something you’ll need to work towards. You’re looking for that middle ground: exciting, slightly daunting, but achievable with commitment and the right plan.
Progress will not happen in your comfort zone. It happens when you show up on the days that feel hard, when doubt creeps in, and when it would be easier to stop. These moments aren’t signs you’re failing, they’re signs you’re pushing yourself closer to your goal.
On the Runna app, you can join a thriving community of runners for extra support and motivation – including dedicated spaces like New to Running and Women’s Running. Surround yourself with people who understand the journey and are ready to cheer you on every step of the way.
Step 4: Sign Up to an Event
Once you’ve decided on your goal, signing up to an event is the final step to really kickstart your journey. Even if it feels daunting, signing up to something official and having a date locked in really keeps you accountable.
With Races by Runna, you can find the perfect first event by filtering what really matters to you – location, distance, terrain, temperature, elevation and more. Once you’ve chosen your event, it syncs directly to your Runna plan. From there, we guide you through every step of your training with a personalized plan tailored to you, your current fitness and your chosen race.
Another great option is to sign up to parkrun, a completely free 5K event that happens every Saturday at 9AM in a park near you. You could start Runna's free Path to parkrun plan and build up to your first 5K.
Common Mistakes to Avoid When Choosing Your First Running Goal
Choosing a Time Goal Too Early
When you first start running, it’s easy to get pulled into the numbers: pace targets, finish times, Strava posts. There’s nothing wrong with performance goals, but choosing a specific time too early can add unnecessary pressure to your first running experience.
Building your fitness foundation first and learning how your body responds to training is much more important. This means actually keeping easy runs at a comfortable pace, respecting recovery and only building mileage gradually. Once you have that foundation, time goals then become motivating rather than pressurising.
Jumping Straight To a Marathon
For some people, running a marathon is a one-time goal – maybe it’s for charity, or to tick it off the bucket list, and that’s completely valid. But your running journey can be so much more than just a one-time goal.
Ask yourself what you really want: to rush to the marathon and just to endure it, or to build steadily so you can arrive prepared, run stronger and actually enjoy it.
Coach Anya's thoughts on her first marathon: "What stands out for me was how painful it was. It was the most painful marathon I have done by far. It was so much harder than I thought, and I said I'd never run again."
If you jump in too soon, you may find yourself simply hanging on until the finish. Early in your running journey, it’s often better to aim for a slightly more achievable goal, one that places less stress on your body and makes the training more enjoyable.
That doesn’t mean you won’t reach the marathon. In fact, with consistent training and gradual progression, you might get there sooner than you think, and arrive at the start line stronger.
For proof of what consistent, structured training can do, watch Anya’s inspiring progression – from a 4:34 marathon to a 2:34 – over on Runna TV.
If you have reached the point in your running journey when you're starting to think about your first marathon, check out Runna's Marathon Starter Pack for everything you need.
Final Thoughts
Start with your reason why
Pick a distance that suits your current fitness
Make your goal challenging but realistic
Commit to an event
This is just the beginning of your running journey, and the goal you choose today could be the first step towards far more than you ever expected! Runna will guide you every step of the way. Start your journey here.