Running, Walking and Marathons UK

A short walk or a walk-and-jog session can be a practical first step. You do not need to enter a race. Choose a manageable route and build up gradually, with time to rest.

If running is unsuitable for you, walking, adapted activity, volunteering or supporting an event may offer another way to take part.

A marathon is a demanding endurance event. Allow enough time for appropriate preparation. A shorter event can be a worthwhile goal in its own right.

The free NHS Couch to 5K programme uses a gradual mix of walking and running, with rest days between sessions. You can take longer than nine weeks if needed. Completing the programme means building towards running for 30 minutes, which will not be 5K for everyone.

Follow the NHS guidance and speak to a GP first if you are worried about your health before starting.

Groups differ in pace, distance, cost and support. Ask whether beginners are welcome, whether there are walk-and-jog sessions, what happens if someone falls behind, and whether a trial session is available. Check meeting arrangements and fees before attending.

parkrun offers free community events where people can walk, jog, run, volunteer or spectate. The regular 5K events take place on Saturday mornings. Find an event and check its course details, local start time and updates before travelling. Register through the official website if taking part and follow its instructions.

The London Marathon is one option among events across the country. These official organisers are useful starting points, not a complete list:

For Scotland, use the official fixtures and calendar signposting from Scottish Athletics.

Some community activities are free. Clubs and organised races may charge. Budget for entry, travel, accommodation and suitable equipment where needed.

A charity place can involve a registration fee and a minimum fundraising commitment. Read the agreement carefully, including what happens if you withdraw or raise less than the target. Do not assume that every event or charity will offer a place.

Access varies between routes and organisers. Contact them before booking to discuss wheelchair participation and equipment rules, guide runners, support people, surfaces, gradients, accessible toilets, transport and cut-off times. Ask whether there are shorter or adapted options.

A welcoming description does not guarantee that every course will meet your needs. Choose an activity that suits your circumstances and seek individual professional advice if you are unsure what is appropriate for you.

• Choose a realistic goal and build up gradually.
• Wear comfortable clothing and suitable footwear.
• Plan a safe route and consider visibility, weather and daylight.
• Take rest days and follow a suitable training plan.
• Check organiser guidance on water, food, equipment and medical information for longer events.
• Stop if you feel unwell or develop pain, and seek medical advice when needed.

You can be part of a running community without completing the distance. Ask organisers about volunteering or spectating. Volunteer roles have different physical demands, so ask which roles could suit you.

Pick one manageable action: explore a local group, check a parkrun course, try a short walk or read the NHS beginner plan. There is no need to start with a marathon.

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