How to Start Running: A Beginner’s Guide

September 25, 2023

Running is one of the most accessible and effective forms of exercise. Whether you’re looking to improve your health, lose weight, or find a new hobby, running can be the perfect solution. But if you’re new to the sport, starting can be intimidating. Here’s a step-by-step guide to help you hit the ground running (pun intended!).

Set Clear Goals

    • Why: Having a clear purpose will keep you motivated and give direction to your training.
    • Tip: Start with small goals, like running for 10 minutes without stopping, and gradually work your way up.

Invest in the Right Gear

    • Shoes: Your feet will thank you for investing in a good pair of running shoes. Visit a specialty running store where experts can analyze your gait and recommend the best shoes for you.
    • Clothing: Wear moisture-wicking clothes to keep you dry and avoid chafing. Remember, dressing in layers is key for colder weather.

Start Slow

    • Why: Avoiding injury and burnout is crucial. Your body needs time to adapt to the new activity.
    • Tip: Begin with a mix of walking and running. For instance, walk for 5 minutes, then run for 1 minute. Repeat this cycle and gradually increase your running intervals.

Focus on Form

    • Posture: Keep your back straight, head up, and look ahead. This alignment ensures efficient breathing and reduces strain on the neck.
    • Footstrike: Aim for a midfoot strike, where the ball of your foot hits the ground first, to reduce the risk of injury.

Incorporate Rest Days

    • Why: Recovery is essential. It allows your muscles to heal and grow stronger.
    • Tip: As a beginner, consider running every other day to give your body ample recovery time.

Stay Hydrated and Eat Right

    • Hydration: Drink water throughout the day. If you’re running for more than an hour, consider hydration solutions with electrolytes.
    • Nutrition: Fuel your body with a balanced mix of carbohydrates, proteins, and fats. Eat a light snack an hour before your run and refuel with a protein-carb combo post-run.

Work with a Personal Trainer or Use Apps

    • Why: A community can provide motivation, guidance, and make running more enjoyable.
    • Tip: Apps like Couch to 5K or Strava can help track your progress and connect you with other runners.

Listen to Your Body

    • Why: While some discomfort is normal, sharp pains are not. Recognizing the difference between pushing your limits and potential injury is crucial.
    • Tip: If something feels off, take a break. It’s better to rest for a day or two than to sideline yourself for weeks.

Celebrate Small Wins

    • Why: Recognizing your progress, no matter how small, can boost your confidence and motivation.
    • Tip: Celebrate milestones like your first mile without stopping, your fastest pace, or your longest distance.

Conclusion: Starting a running journey is exciting and rewarding. Remember, everyone has their own pace, so don’t compare yourself to others. Celebrate your personal achievements, stay consistent, and most importantly, enjoy the run! Whether you’re running for fun, fitness, or competition, the road ahead is filled with endless possibilities. Happy running!

Want a real plan to help you get running?  Check out our 6 Week Beginner’s Running Guide here.