If you’ve been wondering how to start running without feeling like the entire world is waiting to judge your first wobbly steps, you’re not alone. Plenty of people want to know how to start running in a way that doesn’t leave them discouraged before they’ve even laced up.

Some people are just wired to relish the thrill of a fresh fitness routine. The rest of us? We’re busy worrying about being out of shape, starting over, or being stared down in the gym by someone who looks like they’ve been carved out of marble. The fear is real. And it’s enough to stop a promising running habit before it takes its first breath.

To cut through the noise this New Year, True Protein turned to four-time Olympian and new mum Genevieve Gregson—a woman who has started over more times than a dodgy sitcom plot. Injuries, pregnancies, forced breaks, it doesn’t matter. She’s rebuilt herself each time with a stubborn streak and enough optimism to power a small stadium.

“I’ve had to start from scratch more times than I can count, and that’s okay.”

Gregson has been running since she was seven, bomb-charging through Little Athletics like it was recess. But even with a CV packed with Olympic starts, she’s no stranger to square one.

“There isn’t a time I remember not running. I knew from early on that running made me feel strong, physically and mentally. But even now, I’ve had to start from zero after injuries and pregnancies, and that experience has given me a lot of empathy for people just starting their own fitness journey.”

She’s lived the entire spectrum—from national pride to the crushing moment at Tokyo 2020 when she ruptured her Achilles mid-steeplechase final. And still, she gets back to work.

Running Isn’t An Exclusive Club

“I think people overcomplicate it. If you can run even for 10 seconds, you’re a runner; how good just depends on the effort you want to put into it. You don’t have to look like a runner or run every day. What matters is showing up.”

Most newcomers fall into the comparison trap. Frankly, even world-class athletes get caught in it.

“Comparing yourself to others is such a rookie mistake; it’s so easy to do, especially with social media. It’s great for inspiration, but it can also make you feel like you’re not doing enough. The truth is, everyone’s running journey looks different, and that’s what makes it special.”

The Mental Reset That Changes Everything

“I remind myself I GET to run, not that I have to.”

Even four Olympics deep, Gregson still feels the pressure. But she’s learned to flip her thinking—an approach that beginners can steal shamelessly.

“I try to simplify everything. If I’ve done the work, then I can trust the outcome. I remind myself I get to run, it’s something I’m lucky to be able to do. When you focus on gratitude, the nerves start to fade, and confidence takes their place.”

Whether you’re stepping into a gym for the first time or mustering up the courage for a 5K, that shift in mindset matters.

Small Goals, Big Payoff

“Setting small, achievable goals makes running more enjoyable. Instead of focusing on the end result, celebrate the little wins, a slightly longer distance, an easier pace, or just getting out the door.”

Gregson believes the magic lies in the tiny victories. Treat running as something you build, step by stubborn step—not a skill you’re supposed to master overnight.

“When you start celebrating the small things, you stay motivated. It becomes something you look forward to, not something you dread.”

The Real MVPs: Fuel, Recovery and Rest

“Fueling is so important, and for many years I think people underestimated how much it impacts performance and prevents injury. Don’t run on an empty stomach. Your body needs energy to move, and after a run, you’ve got about a 30-minute window to get protein in and start repairing muscle. True Protein’s whey protein powder is perfect for quick protein intake. That small habit makes a massive difference.”

Recovery isn’t laziness. It’s architecture. It’s laying the bricks that keep you from hobbling around like you slept in a hedge.

She’s blunt: rest isn’t optional, especially if you’re working out how to start running without wrecking yourself in week one.

Find Your People

“There will be days you don’t want to run, having someone rely on you helps you show up.”

“When you’re new, motivation can fluctuate. I always tell people: find a friend or family member to train with. Accountability changes everything, you’ll push through days you would have skipped on your own, and it becomes something social, not stressful.”

You’re Doing Enough

“Whether you’re running to get faster, to feel healthier, or just to clear your mind, remember that you’re already doing enough by starting. Be kind to yourself, stay consistent, and enjoy the process. Running can change your life, it certainly changed mine.”

Progress doesn’t care where you started. It only cares that you keep nudging forward.

Her advice lands with the kind of quiet force you’d expect from someone who’s rebuilt herself countless times: every step, no matter how clumsy, counts.

Genevieve Gregson’s Tips For Beginners

• Start small: Break your runs into intervals; less pressure, more progress.
• Fuel properly: Never run on an empty stomach and have protein within 30 minutes post-run.
• Find your people: A friend, group or online community keeps you accountable.
• Avoid comparison: Your journey is yours alone—guard it.
• Celebrate every step: Distance and pace don’t define you. Effort does.
• Flip the mindset: Don’t think I have to run. Think I get to run.
• Be patient: Consistency always wins over perfection.