Here are some tips for how to introduce a friend or relative to running and make it enjoyable for both of you:
1. Start with walking.
2. Graduate to run/walk.Encourage your friend to start with just 30 seconds or one minute of running and three minutes (or more if he needs it) of walking. He should gradually increase the running time and decrease the walking time. Using a run/walk approach will allow him to build his fitness and endurance without getting burned out. Recommend continuing the 30 minutes every other day schedule to avoid injuries and allow for recovery time. He could always do cross-training on the non-running days.
3. Keep it slow.
4. Share running resources.Recommend running books or websites that helped you when you were a running newbie. If you had success with a beginner training program, like a run/walk schedule, share it with them.
5. Do a race together.
Also see: How to Find Local Races
6. Offer running shoes and gear assistance.Non-runners may feel a little overwhelmed picking out the right running shoes or gear. Take them to your favorite running gear shops, encourage them get a running gait analysis and help them navigate the shoe, clothing and gear choices. Make recommendations on the types of water bottles, watches, socks and running clothes that work for you.
Also see: How to Choose the Right Running Shoes
7. Run with them.
8. Celebrate milestones.Remember how great you felt when you ran a mile without stopping for the first time? Check in periodically to see how your newbie is doing and acknowledge her milestones and accomplishments. When she reaches a big goal, like completing her first 5K, surprise her with an inexpensive reward, like a new pair of running socks. Or take some pictures at the race and make her a small photo book to remember the day.
9. Talk about your mistakes and struggles.
Also see: 14 Things Every New Runner Should Know