Running beginner guide · ClubLog

Move consistently at an intensity that suits your body instead of racing others. On day one, alternate walking and running at a conversational effort.

App recording formats: None · team sport selection only

Your goal

Move consistently at an intensity that suits your body instead of racing others. On day one, alternate walking and running at a conversational effort.

Key terms

Pace: time taken over a given distance. Warm-up: gradual preparation before exercise. Cool-down: gradually reducing effort afterwards. Course: the planned route.

Key rules · official rules and app defaults

Track, road and trail running have different competition rules. World Athletics technical-rule search text confirmed organiser safety guidance for road races and distinctions between disciplines. Do not impose race rules on a personal jog. Ask a race organiser about the course, time limit, water stations and timing method.

Equipment and safety

Use well-fitting shoes and visible clothing. Check heat, air quality and traffic, and avoid excessive speed. Stop immediately and seek help for chest pain, dizziness or severe breathlessness.

Your first practice

Begin with easy walking, alternate short conversational runs and walks, then finish by walking. Do not ignore pain to reach a distance or pace target.

Your first match

For a first group run, choose a short familiar route instead of competing. Agree on contact methods for starting, joining or stopping. For a race, check a suitable time limit and course instructions.

Recording in the app and its limits

Running can be selected as a team sport, but match setup currently has no running format. The app does not automatically measure GPS distance, pace or heart rate. Use schedules and team communication for activities, and keep measurements with a separate device or log.

Common beginner mistakes

Following another runner’s speed from the start: stay conversational. Treating pain as achievement: stop and recover. Expecting app distance and pace tracking: check the support limits.

Coach script · demonstration · check understanding

Explain: “Today we practise finishing comfortably rather than going fast.” Demonstrate: a relaxed stride and switching to walking. Short practice: speak while running, then walk. Check: “What do we do if breathing makes a sentence difficult?” Feedback: “Good decision to reduce your effort.”

Official sources and verification scope

These links identify official resources. A link does not imply verification of the complete original text or endorsement of ClubLog by the organisation. Edition differences and unverified provisions are noted in each source’s verification scope.