This is your no-nonsense, slightly-sweaty guide to running.
So, you’ve flirted with the idea of running and shockingly, it winked back. Maybe your smartwatch passive-aggressively asked if you’re still alive. Maybe a friend posted their Parkrun time like it was a Nobel Prize. Or maybe you just want to outrun your problems (spoiler: they also jog now).
Whatever your reason: Hello, howzit and welcome!
You’ve made it to the land of real-world wellness where no one’s yelling about macros and nobody’s wearing toe shoes unironically. There are no cults here, promise. Just you, your goals, and a Virgin Active vibe that says: “Come as you are or how you show up for your first Tinder date – sweaty, nervous, and maybe in mismatched socks.”
We chatted to Andrew Ngcaba, Virgin Active Ambassador and Captain of Adidas Runners Cape Town, to bring you the ultimate beginner’s guide to running – the honest, unfiltered version. No buzzwords and no pressure. Just some good advice from someone who’s been there, sweated that, and lived to tell the tale.
Let’s go. Don’t worry, it’s mostly downhill from here.
The mental game: don’t let your brain gaslight you
The hardest part of running isn’t your legs. It’s your brain whispering sweet excuses like, “You don’t look like a runner,” or “Cupcakes are cardio, right?”
Andrew says, “Everyone starts somewhere, and seasoned runners aren’t judging you. They’re too busy icing their knees and regretting yesterday’s hill session.”
So don’t let comparison trip you up. Just lace up, show up, and remember: your only competition is yesterday’s version of you. And maybe your dog. Dogs are weirdly fast.
Gear up (without selling a kidney)
Let’s set this straight: you don’t need the full Runner’s World starter pack (R8k shoes, a wrist computer, and aerodynamic sunglasses that scream “midlife crisis”).
Andrew’s advice? “Start with what you have. Find a decent entry-level shoe that supports your feet and doesn’t scream ‘this was R199 from the school uniform aisle.’”
Get your gait checked (that’s how you run, not your emotional baggage), and prioritise comfort. And socks? Don’t skimp on socks. They’re the unsung heroes of this journey. No one likes a blister that looks like it’s plotting revenge. Yoh!
Warm up like you mean it (even if you’d rather be napping)
We get it, warming up sounds like admin. But skipping it is like trying to start a car in winter without letting it run, it’s a recipe for disaster (and potential groin drama).
Think dynamic moves: high knees, butt kicks, jumping jacks… basically anything that makes you look mildly ridiculous in public. That’s how you know it’s working.
Cool down too. It’s time to stretch like your dignity depends on it. Your muscles will thank you, eventually.
Consistency over speed (and back away from the ring light)
Instagram isn’t real life. Nobody cares if your first run looked like a scene from Baywatch or The Walking Dead. Running isn’t about speed, it’s about showing up, over and over again, even when Netflix calls seductively from the couch.
Walk/run combos? Gold. Low and slow wins this race. “Rome wasn’t built in a day,” says Andrew. “Neither was your endurance. Be patient. Be kind. Be consistent.”
Avoid rookie mistakes (like running in your canvas plimsolls)
Please don’t run in flat-soled lifestyle shoes. That’s not athleticism, that’s auditioning for a shin splint.
Andrew adds, “Don’t go from zero to 10km in your first week. Don’t skip rest days. And for the love of Virgin Active, don’t treat running like punishment.”
This isn’t a bootcamp, it’s wellness with endorphins. And maybe a little post-run smugness.
Find your people (or help them find you)
Running solo is peaceful… until it’s lonely and you’re debating if a 500m jog counts as cardio. That’s where running crews come in.
Andrew says: “Whether you’re in Jozi, Durbs or the Mother City, there’s a crew out there for you. And if not, start one. Runners are the friendliest group of competitive overachievers you’ll ever meet.”
Bonus: group runs = accountability, motivation, and at least one good running joke to get you through the last km as you pound the pavement.
Surprise! It’s not about running
Sure, running boosts your fitness, lifts your mood, and lets you smugly say, “I already ran today” when people complain about being tired.
But the real magic? The community. The unexpected friendships. The sideline cheers. The knowing nods from strangers in sometimes fluorescent 80s inspired running tights at 6am.
People start running for health, but they stay for the people. (And occasionally, the medals and bananas.)
Running isn’t about perfection, it’s about progress. About turning “I could never” into “Hey, I just did.” And if you ever feel like giving up, remember that every runner you admire once huffed and puffed through their first kilometre too.
So, throw on whatever shoes you’ve got, roll into Virgin Active for a warm-up, and hit the pavement (or the treadmill). And if all else fails, bribe yourself with a smoothie afterwards. Kauai never judged anybody.
See you out there. Or in the stretch zone.
Just keep moving. Keep showing up. And if all else fails, remember: running is still cheaper than therapy.