Choose a first goal that helps

What would you like walking or running to add to your life?

Start there. Before the distance, the event, or what you think a runner ought to want, ask what matters to you.

You might want a regular walk with a friend. You might want to try running without dreading every session. You might have your eye on a first 5 km. Each gives you a different reason to begin, and a different next decision.

Give the goal a practical job

A goal is a tool. It should help you choose what to do next.

"Get fitter" might be your reason for being here, but it leaves a lot to decide. "Find a walking route I can use after work" gives you something you can act on. "Complete a 5 km event" might mean checking the event's walking policy, terrain, and time limit before choosing a plan.

You can have a bigger ambition. Give it a next step that fits your starting point.

If a first 5 km appeals, Walk Run Achieve is a gradual 22-week route, starting from about 15 comfortable walking minutes. The final 5 km can be walked, run-walked, or run. You don't have to add "without walking" to make the goal worthwhile.

Walking for longer is a complete goal too. Your first 30-minute walk gives that aim a schedule, starting from about five comfortable walking minutes. Read the starting guidance rather than choosing by the finish you want alone.

Check whose goal it is

Would you still want this if nobody else knew you were doing it?

That question can help separate something you value from something that mainly sounds impressive. It can also show you which part matters. Perhaps the appeal of an event is going with a friend, and walking together would give you exactly that.

Think about what the goal asks of your time, health, and support. If it doesn't fit right now, you can choose a smaller first goal or a different date. You haven't signed a contract with your first idea.

Write down a direction

Finish these two sentences:

"For now, I'd like to..."

"The next thing I can do towards that is..."

Keep the answers plain. Then come back to them after you've tried a few walks or runs. What you learn is allowed to change what you want.