Running named the easiest sport to pick up

Running has been named the easiest sport to pick up by Brits, with 74% saying the average person could become reasonably good at it without much coaching or training.

That made it the clear winner in our survey of 1,000 UK adults, finishing well ahead of cycling, team sports, golf and weight training.

But while running came out on top for accessibility, our research also suggests that many people still feel held back from starting - and that beginners can often get important basics wrong once they do.

Key findings

• 74% said running is a sport the average person could become reasonably good at without much coaching or training
• 52% said the same about cycling
• 24% chose football
• 70% said lack of time had stopped them getting into running in the past
• 67% said they worried they were not fit enough to start
• 64% said skipping warm-ups or basic preparation is a common beginner mistake
• 55% said poor weather or dark evenings had put them off running
• 54% said they had previously done too much, too quickly

The sports Brits think are easiest to pick up

1. Running - 74%
2. Cycling - 52%
3. Football - 24%
4. Golf - 15%
5. Weight training - 14%
6. CrossFit / Hyrox - 12%
7. Padel - 10%
8. Tennis - 4%
9. Squash - 2%
10. Rugby - 1%

The findings help explain why running remains such a popular entry point for people looking to get more active. Compared with many other sports, it can feel simple to begin. There is no pitch to book, no class to attend, and no long list of equipment needed before starting. For many people, it feels flexible and affordable.

What stops people from getting into running?

Although running is widely seen as one of the easiest sports to start, our research suggests many people still face real barriers when it comes to actually getting going.

When asked what had stopped them from getting into running in the past, the most common answer was lack of time (70%). A further 67% said they had worried they were not fit enough, while 55% said poor weather or dark evenings had put them off.

Other barriers were more personal. More than a third (35%) said fear of injury had held them back, 26% said embarrassment or lack of confidence had been a factor, and 22% said they did not know how to start properly.

The findings suggest that while running may be seen as accessible in theory, that does not always mean people feel confident or able to begin in reality.

Common beginner mistakes when running

Even once people do start, the wider findings suggest that beginner-friendly does not always mean mistake-free.

When asked about the most common mistakes people make when starting a new sport, respondents pointed to several issues that are especially relevant to new runners:

• 64% said skipping warm-ups or basic preparation
• 54% said trying to do too much, too quickly
• 26% said poor technique or form is a common issue
• 22% said using the wrong equipment or footwear is a common mistake

A further 44% said they had tried a sport that turned out to be harder than expected.

The results suggest that while running may look straightforward from the outside, it can still be easy for beginners to underestimate what is needed to enjoy it safely and stick with it over time.

What a running expert makes of the findings

Insure4Sport running coach Jade Imani said the results reflect one of running’s biggest strengths, while also highlighting why beginners benefit from a sensible approach.

“It’s really encouraging that so many people see running as easy to pick up, because that accessibility is one of the reasons it’s such a great sport. You don’t need loads of kit, specialist facilities or a team around you to get started, and that can make running feel much less intimidating for beginners.

“The important thing is making sure that ‘easy to start’ doesn’t become ‘easy to underestimate’. A lot of new runners are enthusiastic, which is brilliant, but that enthusiasm needs to be matched with a bit of patience. Building up gradually, wearing the right footwear, warming up properly and allowing time for recovery can all help people enjoy running and stick with it for the long term.

“A lot of the barriers people mention - like worrying they are not fit enough, not knowing how to begin, or feeling held back by confidence - are very common. The key is to keep expectations realistic and focus on progress rather than getting things perfect.

“If people feel running is accessible, they’re more likely to give it a try - and that’s a very good thing. The key is simply to let your fitness build over time.”

Running coach shares her tips for beginners

To help new runners start well, Jade recommends focusing on a few simple basics:

1. Attire. This is my number one priority when running - whether indoors or outdoors. Consider materials. Sweat wicking fabric is key, as is something that helps to prevent chaffing.

And don’t forget footwear - running trainers come in all different shapes, styles and sizes. It can be a maze finding the right one, so I recommend going to a store like Runners Need or ON, who will measure your feet and conduct video gait analysis to see your running style and advise you on the best for your feet. They also let you conduct a ‘test run’ in the trainers to ensure they work best for you. 

Running is a full-body workout, and it moves everything. As a woman, it’s vital to ensure you’re wearing a supportive sports bra. I recommend always going for high support, even if you’re only going a short distance. 

2. Start slowly. If you’re new to running, there’s no need to try and run 10km straight away. Ease your way in! At first, I recommend aiming for an amount of time before distance. You could start by running for 20 minutes, using this first run to find your ‘steady state’ pace.

You should still be able to breathe comfortably; enough to be able to have a short conversation if you wanted to. Check your distance at the end – then, for the first few runs you do, see if you can add an extra 100m or so each time.

3. Nutrition. While I wouldn’t recommend anything heavy like a Full English breakfast, it’s important to be well fuelled before you take off. Pre-run, I always eat carbohydrates, such as trail mix or a natural energy bar. Then I’ll have something more protein heavy, like a protein bar or overnight oats, post-run. Bananas are also great addition as they are rich in potassium which helps to reduce cramps afterwards.

The more you run, the more you’ll start to see changes in your appetite. You may feel hungrier, which is normal as you’re burning more calories than usual. I recommend using a calorie calculator or food tracker like MyFitnessPal to ensure you’re eating enough to be well-fuelled. You should also always carry water with you on your run.

4. Utilise tech. You don’t need a smartwatch or anything fancy. Smartphone users can download hundreds of different apps to find your local trail, track or club and to track run times and progressions. But don’t forget that although tech is a great tool, you shouldn’t depend on it entirely. It’s more important to focus on your run than tracking every kilometre. 

5. Mobility and activation. This tends to be the most neglected factor across all training types. Remember to stretch to prevent injury. Simple static and dynamic stretches such as hamstring sweeps, arm swings and lateral lunges are key to get your muscles prepped for your run. Activation exercises such as glute bridges, pulse squats and kickbacks also help get blood flowing to your muscles quickly, lubricating your joints a little so you’re ready.

6. It’s a marathon, not a sprint (sometimes!) No matter what distance you’re aiming for, or whether you’re a seasoned pro or newbie - it’s a process. You won’t get instant results. As with anything, success in running takes time, patience and effort. The key thing is consistency. With this, you’ll be able to achieve all your running goals, whether it is your first half marathon or a 200m sprint.

Methodology

Insure4Sport commissioned a survey of 1,000 UK adults to explore which sports Brits see as the easiest to pick up without much coaching or training, what has stopped people from getting into running in the past, and the most common mistakes beginners make when starting a new sport.

Respondents were asked a series of questions about sports accessibility, barriers to participation, beginner expectations and early-stage mistakes, including warming up, pacing, technique and equipment.

Looking for running insurance?

Whether you are getting into running, returning after time away, or taking part more regularly, it is worth thinking about the practical side of staying active.

At Insure4Sport, we provide specialist sports insurance for a wide range of activities, including running. Depending on the policy selected, cover can include Personal Accident, Public Liability and Sports Equipment protection.

Find out more about our running insurance and explore whether the right cover could support you as you train, compete and stay active.