Jessica Ennis-Hill Reveals 5 Essential Tips for New Runners

Jessica Ennis-Hill is one of Britain’s most decorated heptathletes. She won four gold medals, including Olympic gold, during her career. At 40, the former 800m specialist now enjoys running longer distances.

She spoke to Filmogaz.com about how to start running and stay consistent. Her advice stresses planning, patience, and small, steady gains.

A practical approach to getting started

Ennis-Hill says a structured plan makes change achievable. She recommends building up gradually and setting realistic goals.

Five essential tips for new runners

1. Challenge yourself, but be realistic

Taking the first step is often the hardest. Start with manageable goals and accept that rest days are part of progress.

2. Don’t let the weather stop you

Come rain or shine, get out if it fits your schedule. A cap and waterproofs help, and the post-run boost feels rewarding.

3. Include variety in your training

Plan long, easy, and speed sessions across the week. Intervals and tempo runs each play a role in building endurance.

4. Adjust your routine to see progress

Small tweaks yield steady improvement. Try walk-run intervals, slightly longer runs, or shorter faster efforts to raise capacity.

5. Use other exercises to support running

Strength training reduces injury risk and improves running efficiency. Yoga and Pilates, including reformer Pilates, help mobility and core control.

Additional activities and motivation

Ennis-Hill has also enjoyed padel as a social, less intense racket sport. She finds it mentally engaging and physically rewarding without extreme strain.

As a Vitality ambassador, she highlights barriers women face when starting exercise. Vitality’s programmes and data help inspire more people to be active.

Her guidance offers clear, practical steps for new runners. Keep plans simple, add variety, and build slowly for lasting gains.