How To Start Running: 5 Essential Tips for Beginner Runners

Whether you’re aiming for your first mile or just looking to run with more confidence, these beginner-friendly tips will help you start strong and keep progressing.

Ananth Pandian | Nov 7, 2024

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Thinking of taking up running? Good choice!

Running is one of the simplest and most effective ways to boost fitness, relieve stress, and enjoy the great outdoors. But if you're new to the sport, it can be a bit intimidating.

Where do you start? How far should you go? And what’s up with those fancy running shoes?

Don’t worry—these five beginner-friendly tips will have you lacing up with confidence and hitting the pavement (or trail) the right way.

Start Slow

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One of the biggest mistakes new runners make is going all out too soon. It’s tempting to sprint like an Olympian, but trust us—slow and steady is the name of the game.

Begin with short distances at a comfortable pace. Focus on gradually increasing your time, not your speed, so your body has time to adjust to the new routine.

Also, try starting with a combination of walking and jogging. For example, alternate between 1–2 minutes of jogging and 1–2 minutes of walking for 20–30 minutes. This approach, called interval training, helps build stamina while reducing the risk of injury. Over time, you can increase the jogging intervals and reduce the walking breaks.

Get The Right Running Shoes

Good shoes are an absolute game-changer.

Running in everyday sneakers can lead to discomfort, blisters, and even injuries over time. Quality running shoes provide cushioning, support, and stability, helping your feet absorb the impact of each stride.

Head to a running specialty store to get fitted. Many stores will analyze your stride and recommend a pair suited to your foot type and gait (your pattern of walking). Whether you’re an over-pronator (your foot rolls inward) or a neutral runner, finding the right fit can make every step feel easier—and might save you from sore feet down the road.

Warm Up and Cool Down

It’s tempting to skip warm-ups and cool-downs, especially when you’re excited to get going. But these few extra minutes can be the difference between feeling great post-run and feeling tight or sore.

Start with a 5-minute warm-up of brisk walking, leg swings, or dynamic stretches to get your muscles warmed up and ready to move.

After your run, take a few minutes to cool down with a gentle walk and some light stretching.

Focus on the calves, hamstrings, and quads—the muscles that do most of the work when you’re running. Cooling down helps reduce muscle stiffness and keeps you feeling fresh for the next run.

Focus on your Form

When starting out, it’s easy to get caught up in trying to go faster. But good running form will benefit you more than speed, especially as a beginner. Proper form makes running feel easier, reduces strain, and can prevent injury. Here are a few form basics to keep in mind:

Keep your posture upright: Avoid leaning forward or hunching your shoulders.
Relax your arms: Let your arms swing naturally at about a 90-degree angle, not clenched or stiff.
Land softly: Aim to land on the middle of your foot and roll forward. This reduces impact on your knees and helps you run more efficiently.

Good form can make running more enjoyable, too. Focusing on posture and technique takes the pressure off speed and distance, letting you enjoy the movement.

Set Goals and Track Your Progress

Running is as much a mental game as a physical one, and setting small, achievable goals helps keep motivation high.

Start with a simple goal like running for a set amount of time or running without stopping for a mile. As you reach each goal, you’ll build confidence and feel a sense of accomplishment.

Keeping track of your runs—whether in a journal or with a running app—can help you stay consistent and see how far you’ve come.

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Apps like Strava, Runkeeper, or even the simple Notes app on your phone work wonders for tracking distance, time, and how you feel after each run.

So, lace up those shoes, head outside, and take it one step at a time. Remember, every run gets you closer to becoming the runner you want to be—just don’t forget to have fun along the way.

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