Beginner’s Guide: How to Start Running

Do you want to begin running but don’t know how? Running is an excellent workout that can enhance both your physical and mental well-being. However, it can be intimidating for beginners to start running. We’ll provide you some pointers and recommendations on how to begin running for beginners in this article.

How To Start Running For Beginners?

Of all the things you’ll need to take into consideration as a beginner runner, these two may be the most important:

Start out softly and build up your distance and intensity over time. Avoid pushing yourself too hard because that could lead to harm or burnout. Start by adding brief runs to your schedule, such as running for 10 to 15 minutes at a time. Increase the length of your runs progressively as you get more at ease. It’s crucial to pay attention to your body’s signals and take rest days when needed.

Spend money on a quality pair of running shoes. The right running shoes can ease your runs and help you avoid injuries. Get fitted for the shoes that are best for your foot type and running style by going to a specialty running store. Consider purchasing a good pair of socks that will wick away perspiration as well to keep you comfortable while running. You’ll be well on your way to beginning a good running regimen if you keep these suggestions in mind.

Preparing for Running as a Beginner

Before you start running, it’s important to prepare yourself physically and mentally. Here are a few things you should consider before hitting the pavement.

Getting a Medical Check-up

It’s crucial to speak with your doctor before beginning any new workout program. They can assist you in identifying any potential health problems and determining whether running is safe for you. In order to help you get ready for running, your doctor can also suggest a few particular stretches or exercises.

Investing in Proper Running Gear

When it comes to running, making the appropriate equipment investments can really help. The appropriate footwear, apparel, and accessories don’t have to cost a lot of money, but they can help you avoid injuries and make your runs more pleasant. Here are some things to think about:

  • Shoes: Look for shoes that provide good support and cushioning. It’s important that they be comfortable and made for running.
  • Clothing: Wear comfortable, moisture-wicking clothing that allows for a full range of motion. Avoid cotton, as it can trap sweat and lead to chafing.
  • Accessories: Consider investing in a good sports watch, headphones, a hydration pack or water bottle, and knee support for running.

Setting Realistic Goals

Setting reasonable goals for yourself in the beginning of your running journey is crucial. Do not anticipate finishing a marathon on your first attempt! Instead, concentrate on enhancing your general fitness and increasing your endurance day by day. Here are some pointers:

  • Start slow: Begin with short, easy runs and gradually increase your distance and intensity.
  • Track your progress: Use a running app or journal to track your runs and monitor your progress.
  • Stay motivated: Find a running buddy or join a running group to help stay motivated and accountable.

By taking these steps to prepare for running, you’ll be setting yourself up for success and reducing your risk of injury. Remember to always listen to your body and take things slow and steady.

Starting Your Running Journey

Beginner runners can find it difficult to figure out where to begin. The following are some suggestions that will assist you in getting started on your path of running:

Warming Up and Stretching

Before you start running, it’s important to warm up your muscles and stretch to prevent injury. Try the following warm-up exercises:

  • Jumping jacks
  • High knees
  • Butt kicks
  • Lunges
  • Leg swings

After your warm-up, stretch your muscles to increase flexibility and reduce stiffness. Focus on stretching your calves, hamstrings, quads, and hips.

Beginning with Walking and Jogging Intervals

It’s best to ease into it and work up to your desired intensity level. Begin by alternating between walking and jogging for short intervals. Here’s an example of a beginner’s running plan:

1Walk 1 minute, jog 30 seconds (repeat 10 times)
2Walk 1 minute, jog 45 seconds (repeat 10 times)
3Walk 1 minute, jog 1 minute (repeat 10 times)
4Walk 1 minute, jog 1.5 minutes (repeat 10 times)

As you progress, gradually increase the amount of time you spend jogging and decrease the amount of time you spend walking.

Staying Motivated

Running can be challenging, but it’s important to stay motivated. Here are some tips to help you stay on track:

  • Set realistic goals
  • Find a running buddy
  • Join a running group
  • Track your progress
  • Reward yourself for reaching milestones

Remember, the key to success is consistency. Stick with your running plan and you’ll soon see progress.

Improving Your Running

As a beginner, it’s important to focus on building a solid foundation before trying to improve your running. Once you’ve established a regular running routine, you can start incorporating strategies to help you run faster and farther.

Increasing Distance and Speed

To improve your running endurance and speed, gradually increase your running distance and pace over time. Here are some tips to help you do that:

  • Start by adding 10-15% to your weekly mileage each week.
  • Incorporate interval training into your workouts, alternating between faster and slower paces.
  • Use a heart rate monitor to help you maintain a steady pace and avoid overexertion.
  • Find a running group to join or a running partner to run with to keep you motivated and accountable.

Incorporating Strength Training

Strength training can help improve your running by increasing your muscular endurance and reducing your risk of injury. Here are some exercises to consider incorporating into your routine:

  • Squats and lunges to strengthen your legs and glutes.
  • Planks and side planks to strengthen your core.
  • Push-ups and pull-ups to strengthen your upper body.

Fueling Your Body

Eating a healthy, balanced diet is important for all runners, but especially for those looking to improve their performance. Here are some tips to help you fuel your body properly:

  • Eat a meal or snack containing carbohydrates and protein within 30 minutes of finishing your run to help replenish your energy stores.
  • Stay hydrated by drinking plenty of water throughout the day and during your runs.
  • Consuming foods high in sugar or processed ingredients might lead to energy lows and poor performance.

By incorporating these strategies into your running routine, you can gradually improve your endurance, speed, and overall performance. Listen to your body and make necessary modifications.

Common Running Mistakes to Avoid


Overtraining is a common mistake that many beginners make. You might be excited to start running and push yourself too hard, too fast. This can lead to burnout, injury, and setbacks. To avoid overtraining, make sure you gradually increase your mileage and intensity. Listen to your body and take rest days when needed.

Ignoring Pain or Injuries

Ignoring pain or injuries is another common mistake. Running can be tough on your body, and it’s important to listen to what it’s telling you. If you feel pain or discomfort, it’s best to take a break and let your body heal. Ignoring pain or injuries can lead to more serious problems down the line.

Skipping Rest Days

Rest days are just as important as running days. Your body needs time to recover and repair itself. Skipping rest days can lead to burnout, injury, and setbacks. Make sure you schedule rest days into your training plan and use them to rest, recover, and recharge.

Other common running mistakes to avoid include:

  • Wearing the wrong shoes
  • Running on hard surfaces
  • Not warming up or cooling down properly
  • Neglecting strength training
  • Not hydrating properly

By avoiding these common mistakes, you can set yourself up for success as a beginner runner. Remember to take it slow, listen to your body, and enjoy the process!

Benefits of Running

Running is a great way to improve your overall health and well-being. Whether you’re looking to lose weight, reduce stress, or simply improve your fitness level, running can help you achieve your goals. Here are some of the benefits of running:

Physical Benefits

Running provides a wide range of physical benefits. It can help you:

  • Lose weight: Running is a great way to burn calories and lose weight. According to the American Council on Exercise, a 160-pound person can burn up to 606 calories in an hour of running at a moderate pace.
  • Improve cardiovascular health: Running is a great way to improve your cardiovascular health. It can help lower your blood pressure, reduce your risk of heart disease, and improve your overall heart health.
  • Strengthen muscles and bones: Running is a weight-bearing exercise, which means it can help strengthen your muscles and bones. It can also help improve your balance and coordination.
  • Boost your immune system: Running can help boost your immune system by increasing the production of white blood cells, which help fight off infections and diseases.

Mental Benefits

Running can also provide a range of mental benefits. It can help you:

  • Reduce stress and anxiety: Running is a great way to reduce stress and anxiety. It can help clear your mind and provide a sense of calm.
  • Improve mood: Running can help improve your mood by releasing endorphins, which are natural mood-boosters.
  • Increase self-confidence: Running can help increase your self-confidence by setting and achieving goals. It can also help you feel more energized and productive throughout the day.
  • Improve sleep: Running can help improve the quality of your sleep by reducing stress and anxiety and promoting relaxation.

Overall, running is a great way to improve your physical and mental health. Whether you’re a beginner or an experienced runner, there are many benefits to be gained from this simple yet effective exercise.


Remember, running is a journey, not a destination, and it takes time and patience to see progress. Here are the key takeaways to keep in mind as you continue your running journey:

  • Start slow and gradually increase your distance and intensity to avoid injury.
  • Invest in proper running shoes and clothing to ensure your comfort and safety.
  • Incorporate strength training and stretching into your routine to improve your overall fitness and reduce the risk of injury.
  • Listen to your body and adjust your running plan accordingly.
  • Find a running buddy or join a running group for motivation and accountability.

Remember, running is not only a physical exercise but also a mental one. Stay positive, stay consistent, and most importantly, have fun! Happy running!

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