Running tips for beginners with Andre Coggins

Words by Laura Markwardt. Photography by Matthew Wong, Henry Hoang, Jerry Sun and Simon Roberts.

No matter how many miles you’ve run, or medals you’ve won, each of us starts as a beginner. 

Andre Coggins, Founder of the Northeast London run crew, Mafia Moves, casts his mind back to 16-years ago, when he first began running. Faced with an after-school detention or a ‘get-out clause’ entry to run at the Borough Championships, Coggins chose the latter. 

When he went on to win that race, Coggins realized his latent potential for the sport, “Shout out to my teacher Mr Marshall,” he laughs. 

Coggins was quickly picked up by his local athletics club – Enfield and Haringey, “I was a troublesome kid and athletics was my escape,” Coggins says. “Running meant I could rely on myself. It gave me accountability and allowed me to focus and dedicate my time to something I really enjoyed.”

Coggins went on to study physical education and sport in Southwest London. He continued to run, and trained to teach. Now, at 29, a reckoning with a serious quad injury steered him further from the singular realms of elite competition, towards his multifaceted role at the heart of a diverse running crew and movement community. 

Today, Coggins’ routine includes hosting community runs, On store events, and supporting new and everyday athletes on running journeys of their own. And despite setting impressive times in almost all of the marathon "majors" around the globe – just Tokyo and Boston are left to complete – Coggins says, “I get my greatest fulfillment seeing other people achieve their goals.” 

Here’s his expert guide to running for beginners.

How should a beginner start running?

“I've always had beginners at Mafia Moves, even from the early stages of starting out,” Coggins says. “Get ready for that first run by having a good sleep the night before, and a good breakfast in the morning – at least a few hours before you start moving. Then we’ll start by walking, and increase that to an easy jog, with jog-walk intervals.”

Short routes, an easy running pace and running in a loop keep beginners familiar and at ease with their environment. Coggins often suggests targeting objects up ahead – such as the next lamp post or parked car – to increase a beginner's distance, and give them small increases in distance over time.

Coggins is careful when he talks about speed – inclusivity comes first. “Everyone runs at their own pace and I don’t call out slow. You have to remember that some people have been running longer than others.”

If you’re running with a club or a crew, it's how you get accepted into the community that matters. “I always make sure that the fastest runners on the front, double back and go and run again with the people at the back,” Coggins says, “just so they still feel welcome and the group stays nice and close together.”

How can a beginner get better at running? 

Coggins was introduced to a GB coach during his track running days at Haringey and Enfield. “He shared the basics of boosting running performance: hard work, dedication and consistency. It’s stuck with me ever since.” 

At a beginners level, that simply means setting yourself small, achievable goals, and showing up to work on them. 

“Build up to being comfortable with being slightly uncomfortable,” Coggins recommends. Leave enough in the tank to go well-rested into your next session but remember, “You’re not going to improve unless you are uncomfortable sometimes – in a good way."

How should you breathe while running? 

Check your posture and stand up straight. “Inhale through your nose and exhale out through the mouth,” says Coggins, “control your breathing so you’re almost counting as you're breathing in – a one, two, in and then a longer count for breathing out. Practice this breathing technique while you're running and get the hang of it so it feels natural before you increase your speed.”

How do I teach myself to run properly? 

Coggins often records his crew in action, and if you want to analyze your form, it’s worth asking a fellow runner to do the same. 

“I’m capturing content, but I’m also capturing every single runner so I can play it back to them and help them progress. Then you’ve got it on record – say, a runner is slouching before, but now they’re running upright. Perhaps they’re not immediately faster, but they’re boosting their running economy and making marginal gains.”

When it comes to the heel-strike, how your feet hit the ground depends on your own personal biomechanics. “Some people may be heel strikers, others neutral,” Coggins says, “There’s no right or wrong foot strike as long as it feels comfortable for you.”

What's a good running routine for beginners? 

Consistency over distance is the entry-level way to build running into your life. In terms of training volume as a beginner, Coggins suggests no more than up to 30 minutes every other day. 

“A beginners interval running plan could be practicing running for a minute followed by 30-45 seconds of walking in between,” he explains. “Try building up those on-off intervals and increase slowly. Once you get up to 20 of them over a few sessions, you may be able to start running without stopping for a bit longer. Then you can increase your interval time and you’ll start to see improvements.”

Find your running crew

Much like Coggins’ Mafia Moves, there are clubs and crews across the globe that welcome beginners. Coggins recommends that beginner runners seek them out – from club runs to local track meets and store-based sessions, there are like-minded runners everywhere who can show up, give support and hold each other accountable. 

“A run crew should start and finish together,” says Coggins. “Leave your ego at the door, no matter your shape, your age, your color, athletic ability or background. You're all just there to move and share experiences. And from the first time I showed up, I just fell in love with the run crew movement.”

Beginners running shoes and kit tips

The right kit can make the difference when it comes to your first session, and having well-fitting running shoes is key. Coggins recalls that as a beginner runner, he wore canvas skate shoes for his first 1500 meters, “I'm pretty sure I’ve still got them — but I wouldn’t recommend it,” he laughs.

Today, he recommends balancing comfort and technology. It doesn’t have to be complicated, “I'm not saying ‘Okay, you've done one session now, let's go out and buy an elite-level pair of carbon-plate shoes’,” Coggins says. “It's just about getting a running shoe that you can wear day-in day-out for easy mileage. I swear by the Cloudrunner, Cloudgo, Cloudstratus.”

Apparel-wise, Coggins dresses comfortably to reflect the weather, “It’s common to see too many or too few layers. I have a rule at Mafia Moves that when the temperatures are low, I’m not accepting shorts. If you wear shorts with your running tights, or track pants, fine. But standing around exposing your muscles to the cold because they're not protected is how injuries can creep in.”

Cross-training counts

Cross-training is training in a sport other than an athlete's mainstay discipline. As a beginner runner, you may just work to build a consistent running habit. Longer-term, note that you can also improve your metabolic fitness through cycling, swimming and other aerobic activities you enjoy – and these can improve your running performance too. 

“I cross-train by biking and swimming as part of my routine now, even though I’m preparing for a marathon,” says Coggins, “I’m testing out that training strategy and seeing how it affects my performance going into the Tokyo Marathon in 2024.” 

Coggins captures the joy of starting a new running journey – you can set your own goals, and once you’ve mastered the basics, the routes you choose to get there are infinite. “There’s no one-size-fits-all training plan anymore,” he says. Even the most experienced runners keep on learning more about themselves.