Your Guide to Starting Running with Expert Tips, Friendly Community, and Weekly 5K Runs in Portsmouth
Are you thinking about starting running? Maybe your friends are into it, and you want to join them, or perhaps you've seen Ravelin Run Club and want to try a race? Or maybe you're just looking for something new and exciting to do? We've got some tips that can help you start your running journey right and avoid injuries.
Running is a fantastic activity—it’s free, requires minimal equipment, and you can do it anywhere. Plus, it burns calories, boosts your health, and lets you enjoy the outdoors. Running with Ravelin Run Club also gives you a great opportunity to explore Portsmouth and meet others who share your passion for fitness.
In addition to the physical benefits, running is great for mental health. It’s a powerful way to clear your mind and reduce stress. If you can find routes that immerse you in nature, like along the Southsea seafront or through Hilsea, you can gain even more mental health benefits. Being outside increases your Vitamin D levels, which can reduce depressive feelings, boost productivity, and help your body handle stress better. It can even give you a break from university work and help your brain refocus.
Before you begin, it’s always a good idea to consult a doctor if you have any health concerns. But for most people, adding a couple of runs a week can significantly improve both physical and mental health. To help you get started, we’ve put together some tips to keep you motivated and injury-free as you begin your running journey.
1. Get the right kit
Having the right pair of running shoes is essential. It ensures you’re comfortable and reduces the risk of injury. Investing in a good pair of shoes is worth it if you're running outside. While your regular gym shoes may work, Converse or Vans won’t cut it. If you’re unsure, you can always ask our run leader Ben or any of our gym instructors for advice.
For women, a good sports bra is a must—it offers more support than a regular bra and keeps you comfortable while you run. If you need help finding the right gear, Alexandra Sports can fit you with the best shoes based on your running style. Alternatively, you can visit Gunwharf’s Nike, Adidas, or Asics stores to pick up running essentials.
2. Plan your route
Planning where you’ll run can make a big difference. Apps like Strava or Garmin Connect can help you map out your runs. You can even join our Strava club to stay connected. Following a structured plan will help you progress faster than just running without direction. On top of that, our UOP Fitness app syncs with Strava and Garmin, letting you track your workouts both inside and outside Ravelin Sports Centre.
3. Start small
Beginners should embrace the run-walk method. This involves running for a few minutes, then taking a planned walking break before repeating the process. The walk breaks help reduce stress on your body and make it easier to stick with running. You could aim for 10, 15, or 20 minutes of alternating between running and walking. If even that sounds tough, try running between lampposts and walking between a few. Gradually increase your running intervals until you’re able to run for the full 10-20 minutes without walking.
After each run, it’s crucial to stretch. Focus on your hamstrings, quads, and calves. If you need help with stretches, ask any of the gym team for guidance.
4. Staying motivated
Staying motivated can be tough, but setting goals can help. Whether you're preparing for a charity run, aiming for a 5k with Ravelin Run Club, or just looking to improve your fitness, having a target keeps you focused. Joining a club like ours provides accountability and camaraderie, making it easier to stay committed.
Music or podcasts can also keep you motivated during runs—just be mindful of your surroundings by keeping the volume low or using bone-conduction headphones like Shokz. Track your progress with apps like Strava or UOP Fitness, and switch up your routes to avoid monotony. Most importantly, enjoy the process and remember, everyone starts somewhere.
5. Join the Ravelin Run Club
Our guided 5k runs happen twice a week, and we welcome runners of all levels. Led by our experienced runner, Ben, each session offers the chance to explore different routes around Portsmouth and Southsea. Whether you’re a seasoned runner or just starting out, you’ll find a supportive community in Ravelin Run Club.
For Ravelin Sports Centre members, the sessions are free and non-members pay just £5. The runs are designed to keep everyone together, using loop-back techniques so faster runners get more distance while others catch up or rest. Ben will always run with the group, ensuring everyone finishes safely, and will lead a cool-down stretch afterwards.
Every other week on Tuesdays and Thursdays
- Week A - Morning Sessions: Tuesdays and Thursdays at 7.30am
- Week B - Evening Sessions: Tuesdays at 6.30pm and Thursdays at 7.30pm
Each run starts and finishes at Ravelin Sports Centre, with different 5k routes each week. Make sure to check in with Ben at reception before and after the run, and feel free to ask any questions about running techniques, gear, or motivation.
Whether you’re running for fitness, mental health, or simply for the fun of it, Ravelin Run Club is here to support you. Come join us, and enjoy the benefits of running with a group.