Inspired to start running? A gentle, kind way to begin, from couch to 5k

Each year the Melbourne Marathon Festival fills the city with runners, and the footpaths with people cheering them on. In 2026 it runs on Saturday 10 and Sunday 11 October, and it isn't only about marathons and half marathons. The Saturday has shorter runs too, including 10km, 5km and 3km events.

If you've stood on the sidelines, or watched friends' photos roll in, and thought "maybe I could do that one day", this guide is for you. It isn't about getting race-ready by next weekend. It's about starting to run in a way that feels kind, steady and genuinely doable, whatever your age or starting point.

Start with walking, then add a little running

There's no need to go straight from the couch to running non-stop. healthdirect says beginners of any age can start running, and suggests beginning small and building up gradually. It also points to couch to 5k style programmes as a helpful way to get some structure.

The simplest way in is a walk-run session: short stretches of easy running with walking breaks in between. The LiveLighter couch to 3km guide, for example, suggests running for about 1 minute and walking for 4, then slowly building towards 2.5 minutes of each. Start every session with about 5 minutes of easy walking to warm up, and finish with a slow walk so your breathing can settle.

Keep the running part easy. If you couldn't say a short sentence out loud, slow down or walk for a bit. That isn't failing. It's the plan working.

Three short sessions a week, with rest days in between

healthdirect suggests letting your body rest for 24 to 48 hours between runs. Three short sessions a week, say Monday, Wednesday and Saturday, fits that nicely.

On the days in between, a gentle walk, a swim or a bike ride is fine, and so is a proper day off. Rest days are part of the plan, not a break from it.

Build slowly, and repeat a week whenever you like

When a session starts to feel comfortable, make the running parts a little longer or the walking breaks a little shorter. Change one thing at a time. healthdirect suggests increasing your distance by no more than 10% a week.

If a week felt hard, simply repeat it. There's no deadline, and nobody is checking. At the start, the aim is to enjoy it enough to want to go again.

Shoes and a few practical bits

You don't need much kit. healthdirect's main advice is good, supportive running shoes, ideally suited to your foot type, and some running stores offer a fitting if you're buying your first pair.

Beyond that:

wear something comfortable that lets you move freely
a hat and sunscreen make sense for Australian mornings
have a drink of water before and after you head out
take your phone, especially if you're going on your own
if it's early or late, choose well-lit routes and wear something reflective

Talking to your GP first

If you're already fairly active, healthdirect says you can generally just start slowly and listen to your body. If you haven't exercised in a while, it suggests a check-up with your GP first can be helpful, especially if you're over 40, pregnant, recovering from an injury or illness, or living with a health condition.

That isn't a reason to worry, and it isn't a hurdle. It's simply a chance to talk through your plans and get advice that suits you. And if you have pain that doesn't settle after you've cooled down, check in with your doctor.

How Thrive can help along the way

Thrive is built as an all-in-one companion, so your running can sit in the same place as the rest of your health picture.

GPS tracking in the app. The Thrive app tracks your walks, runs and rides with GPS through your phone, so you can look back at each session's route and distance.
Workouts, plans and training programmes. Thrive includes workouts, plans and training programmes, so you can follow some structure and see your sessions build up over the weeks.
Your training in context. Your sessions sit alongside your sleep, HRV and resting heart rate, so you can see how a new routine fits with the rest of your week. A run of short nights might be a gentle prompt to keep the next session easy or take an extra rest day.
Personal Baseline Intelligence. As you wear the Band, Thrive learns what's usual for you. Your baseline starts as Emerging and becomes Established once enough consistent information has been collected, so the early weeks are about building the picture, not judging it.
Ask Thrive. You can ask questions in everyday language, such as "How has my sleep looked since I started running?" or "How do my rest days compare with my run days?", and get a plain-English explanation back.

The Band has no screen, so there's no number on your wrist mid-run. Your sessions wait in the Thrive app on your phone until you choose to look.

If you're working with a coach or trainer, Thrive Loops lets you share selected information with a participating trainer, health professional or someone you trust. You decide what to share and with whom, and you can change or revoke access at any time.

Not quite ready to run? Walking counts too. Our 60km November walking plan is a gentle place to start.

Before you buy

You'll need a compatible iPhone or Android phone, because the Thrive app is on the Apple App Store and Google Play, in Australia and eight other countries. The app stores are only for downloading the app, though; they aren't where you buy the Band or a Plan. You can buy at thrivehealthband.com, or at a participating World Gym Australia location or health and wellness clinic.

The Thrive Health Band is A$660 for the first year under the launch offer (usually A$740). That includes the Band, which is yours to keep, and 12 months of the Thrive by Optihealth app, My Health on the web, Health Fingerprint, Ask Thrive, Thrive Loops and your data, paid once upfront. Prices are in AUD and include GST. Free Australia-wide shipping during the launch offer (usually A$14.99).

Nothing renews automatically. After your first year, you can get a new band plus 12 more months for A$660, or keep your band and renew the Thrive Connected Plan for A$240 a year (A$20 a month).

You're also covered by a 12-month Thrive Care Warranty, and consumer guarantees under Australian Consumer Law always apply. See Returns if something is wrong with your purchase.

Common questions

Do I need to run the whole way?

No. Walking breaks are a normal part of starting out, and you can keep using them for as long as they help. If you're thinking about entering an event one day, check the organiser's own guidance on walking.

How often should I run when I'm starting out?

Three short sessions a week, with a rest day between each, is a gentle place to start. It fits healthdirect's suggestion of 24 to 48 hours of rest between runs.

I'm over 50. Is it too late to start?

healthdirect says beginners of any age can start running. If you haven't exercised in a while, a check-up with your GP first is a sensible step, and walk-run sessions let you build at your own pace. Our guide to Ask Thrive and Personal Baseline Intelligence after 50 explains more about how Thrive fits in.

Will Thrive make me a faster runner?

We can't promise any particular result. What Thrive can do is help you see your sessions, sleep and resting heart rate side by side, so you can notice what tends to suit you.

For more answers, see Questions.