Four-Time Olympian Genevieve Gregson Shares New Year Running Advice for Beginners

For some, getting back into running or starting a new fitness routine is thrilling. For others, it can be daunting, fear of being out of shape, starting over, or feeling judged in a gym can stop people before they even begin.

In the spirit of helping running newcomers this New Year, True Protein has spoken with four-time Olympian and new mum Genevieve Gregson. She shares her experience of starting over, after injuries, pregnancies and long breaks from training, and how she rebuilt confidence, motivation, and consistency.

“I’ve had to start from scratch more times than I can count, and that’s okay.”
Genevieve started running at seven years old, competing in Little Athletics, but even as an elite athlete, she’s had to return to square one repeatedly, through injuries, recovery, and pregnancy.

Genevieve Gregson, pictured at the Tokyo Olympics 2020, after rupturing her Achilles tendon during the women’s 3000m steeplechase final.

“There isn’t a time I remember not running. I knew from early on that running made me feel strong, physically and mentally. But even now, I’ve had to start from zero after injuries and pregnancies, and that experience has given me a lot of empathy for people just starting their own fitness journey.”

“If you can run even for 10 seconds, you’re a runner.”
“I think people overcomplicate it. If you can run even for 10 seconds, you’re a runner, how good just depends on the effort you want to put into it. You don’t have to look like a runner or run every day. What matters is showing up.”

Genevieve says many newcomers fall into the trap of comparison, something even elite athletes still struggle with.

“Comparing yourself to others is such a rookie mistake, it’s so easy to do, especially with social media. It’s great for inspiration, but it can also make you feel like you’re not doing enough. The truth is, everyone’s running journey looks different, and that’s what makes it special.”

“I remind myself I GET to run, not that I have to.”
Genevieve admits that even after four Olympic Games, the pressure can feel overwhelming. But she’s learned to flip her mindset from fear to appreciation, something that can help beginners, too.

“I try to simplify everything. If I’ve done the work, then I can trust the outcome. I remind myself I get to run, it’s something I’m lucky to be able to do. When you focus on gratitude, the nerves start to fade, and confidence takes their place.”

This mindset, she says, can be powerful for anyone who feels intimidated starting out,  whether that’s walking into a gym for the first time or attempting a 5K.

Small Goals Still Lead to Big Results
For Genevieve, breaking big goals into small, realistic steps has been key to staying consistent.

“Setting small, achievable goals makes running more enjoyable. Instead of focusing on the end result, celebrate the little wins, a slightly longer distance, an easier pace, or just getting out the door.”

She encourages beginners to treat running as something to build, not master overnight. “When you start celebrating the small things, you stay motivated. It becomes something you look forward to, not something you dread.”

The Unsung Heroes of Progress: Fuel, Recovery and Rest
“Fueling is so important, and for many years I think people underestimated how much it impacts performance and prevents injury. Don’t run on an empty stomach. Your body needs energy to move, and after a run, you’ve got about a 30-minute window to get protein in and start repairing muscle. True Protein’s whey protein powder is perfect for quick protein intake. That small habit makes a massive difference.”

She says recovery days and proper nutrition aren’t signs of taking it easy, they’re the foundation of sustainable progress, especially for beginners.

“Accountability changes everything”
“There will be days you don’t want to run, having someone rely on you helps you show up.”

“When you’re new, motivation can fluctuate. I always tell people: find a friend or family member to train with. Accountability changes everything, you’ll push through days you would have skipped on your own, and it becomes something social, not stressful.”

“Remember that you’re already doing enough by simply starting”
Genevieve’s final message for those starting their running journey this New Year is both gentle and powerful.

“Whether you’re running to get faster, to feel healthier, or just to clear your mind, remember that you’re already doing enough by starting. Be kind to yourself, stay consistent, and enjoy the process. Running can change your life, it certainly changed mine.”

Her message to beginners is simple: don’t be discouraged by where you are now, every step forward is progress.

Genevieve Gregson’s Tips for Beginners

• Start small: Break your runs into intervals, it’s less intimidating and builds endurance.
• Fuel properly: Never run on an empty stomach and have protein,  within 30 minutes post-run.
• Find your people: A friend, a group, or even an online community can help keep you accountable.
• Avoid comparison: Your journey is your own, don’t measure it against someone else’s.
• Celebrate every step: Every run counts, no matter the pace or distance.
• Flip the mindset: Don’t think “I have to run”,  think “I get to run.”
• Be patient: Progress comes with time; consistency will always beat perfection.