How to Start Running: Tips For Beginners

Running is a fun and exciting way to get in shape while building strength, stamina, confidence, and even new relationships within the running community. All you need is a great pair of running shoes, some motivation, and a few helpful tips to start off strong and stay the course!


Learn to Prevent Injuries

Anytime you pick up a new physical activity, it’s important to learn the correct form and techniques to prevent injuries. Learning how to start running the right way will help you avoid some of the most common mistakes that beginners make, and protect you against injuries that could hinder your progress or even prevent you from being able to run altogether.

Start slow, build your pace, learn proper running form, and create a training regimen that will help you hit the pavement with confidence, give you manageable milestones to strive for, and to build your stamina and confidence.

Choose the Right Gear

Unlike many other physical activities, running requires very little equipment to get started. The running shoes you choose will depend on the terrain you plan to run on, how much cushioning you prefer, your unique gait, and your personal preferences. Once you begin running regularly, you can expect to need to replace your shoes every few hundred miles to prevent wear and tear on your joints and muscles. 

In addition to shoes, you may want to consider investing in some high-quality running clothes, such as moisture-wicking pants, shorts, and shirts, to keep you cool and comfortable while you run. Having the right running gear will also put you in a good headspace and make you feel more like an official runner. Shifting into the right mentality and wearing clothing and shoes that make you feel confident and comfortable will help keep you excited and motivated.

Avoid Doing Too Much Too Soon

When you’re excited and eager to get out there and start running, it’s easy to get a little overzealous. As they say, slow and steady wins the race! Choose a flat, smooth surface to train on, and begin by alternating between walking and running to build up your strength and stamina. Over time, you’ll be able to tackle tougher terrains and longer distances.

Recovery and Cross-Training

Be sure to include recovery days in your workout regimen to give your body time to rest and recharge. On recovery days, you may want to consider doing low-impact exercises such as cycling or swimming to rest your body while also remaining active and maintaining your momentum.

To improve your running over time, it’s good to incorporate cross-training exercises into your workout routine to help you build strength, endurance, and improve flexibility. Lunges, squats, yoga, pilates, planks, push-ups, strength training, and sit-ups are great alternative exercises to enhance your overall fitness and help you reach your running milestones.

Running doesn’t have to be an intimidating activity! Creating a solid foundation to build off of will give you the confidence you need to keep going even on difficult or low-motivation days. With the right attitude, some comfortable gear, and a solid training plan, you’ll be an expert runner in no time!