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How to Start Running in South Africa – Beginner’s Guide

Beginner’s Guide: Starting Your Running Journey in South Africa

Because every great runner started with one awkward, sweaty step.

So… you're thinking about running?

First of all, YES. We’re here for this energy. Whether you’ve been watching too many “hot girl walk turned jog” TikToks or you’re genuinely ready to shake up your fitness routine, welcome to the crew. Running can be a love story—you just need a good first date. And no, it doesn’t start with a 10K. Promise.

Why running slaps (once you’re over the first 10 minutes)

Let’s get this out the way: the beginning is awkward. You’ll question your life choices, your playlist, your very lungs. But then, magic. Running is chef’s kiss for your mental health, energy, and confidence. And the freedom? Ugh. Nothing like it.

Benefits at a glance:

  • Clears your mind like a good therapy session (minus the invoice).
  • Boosts endorphins = instant mood upgrade.
  • Strengthens your heart, lungs, and self-belief.
  • You don’t need a gym membership—just a decent pair of shoes.

Gear up (but like, not too much)

You do not need a R3,000 watch or Olympic-level gear to start. You need the basics:
👟 Running shoes that don’t shred your feet (Asics, Hoka = great local options)
🧦 Socks that don’t betray you with blisters (We loveee Versus Socks)
👕 A breathable tee or tank (obvi we recommend UP gear)
🧤 Optional: a cap, sunscreen, and some cool-girl confidence

Bonus tip: If you’ve got boobs, invest in a sports bra that’s actually built for movement. We wrote a whole guide on that—link coming soon.

Find your first route – and make it cute

Start flat. Start local. Start somewhere with shade and vibes.

  • Sea Point Promenade (CT) – Flat, pretty, and full of doggos.
  • Delta Park (Joburg) – Trees, trails, and weekend energy.
  • Umhlanga Promenade (Durbs) – Sunrise runners, unite.

Don’t overthink pace. Don’t judge yourself. Just start moving.

Here’s a chill 4-week plan

Week 1: Walk 2 mins, jog 1 min × 6
Week 2: Walk 1.5 mins, jog 1.5 mins × 6
Week 3: Walk 1 min, jog 2 mins × 6
Week 4: Jog 5 mins, walk 2 mins × 3

3x per week. Headphones in. World off.

Join the run fam

Running alone is cool. Running in a group? 100x cooler.
Look up local running clubs, or check out UP Walk/Run Club for casual walk-run meetups. Bonus: it's basically therapy with movement.

You’re not “slow,” you’re building

Listen, every runner you admire once struggled through their first km. Keep showing up. Celebrate your wins (even the messy ones). And wear the damn cute shorts—you are a runner now.

Ready to run?
Tag us in your sweaty selfies @upactive so we can hype you up. And if you’re looking for gear that moves with you, not against you—we’ve got you covered. Literally.

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