If it were as easy as slipping on your shoes and rolling out the front door, you wouldn’t be reading this. Listen: we know that if you’re someone who has never run, or you’ve fallen out of a routine, lacing up for a first run can feel overwhelming.

But it doesn’t need to be that way, says Nike Running Global Head Coach Chris Bennett. “The hardest part is not finishing the first run, it's starting the first run. Once you accept that, everything gets easier.”

Coach Bennett is all about dropping the running wisdom, and we’re here for it. Here’s a list of things—practical and mental—to help you prep for your first run.

• Don’t overthink it. Just go
• Don’t stress your pace
• Stop before you need to
• Prevent injury with stretching
• Stay on track with a training plan
• Get the right gear

The Nike Run Club’s guided runs take you alongside Nike coaches, athletes, and special guests who encourage you every step of the way.

Set a goal

The easiest way to get moving on a consistent basis is to work toward a goal. And we’ve got one for whatever feels right for you. Just want to get into a rhythm? Try our First 10 plan. From there you can work toward a 5K, 10K, and beyond.

First 10 Plan

Slowly build your endurance and distance through speed runs, long runs, and uphill climbs. Complete these 10 workouts and you’ll be stronger and fitter than you were when you started. You might even start calling yourself a runner. Explore Plan

5K Plan

This 3.1-mile target is a great way to see if you even like training for a race. An 8-week plan that involves speed work and a maximum 5-mile run is totally doable, even for new runners. Explore Plan

10K Plan

You’ll learn a lot of running terminology as you train for this 6.2-mile distance, like the difference between your tempo pace, 5K pace, and 10K pace (tempo is the fastest one, 10K is the slowest). And you’ll build endurance through interval training and distance runs as long as 7 miles. Explore Plan

Find the right shoe for your run

Not all running shoes are created equal. Some are made for long runs, some for speed, some for comfort. Our Running Footwear Guide helps you match your goals with the right pair. Footwear Guide

Clothes that make it easier

You can run in almost anything, but things like a supportive sports bra, socks that breathe, and shorts that don’t chafe—they can also keep you focused. We’ve got the basics for whatever you need.