8 Simple Running Tips for Beginners Who Don’t Know Where to Start

Starting a running program can be daunting, but its benefits include improved cardiovascular fitness and improved mental well-being. Beginning a running program properly can ensure success and lower the risk of pain and injuries.

Jump to Key Takeaways.

1. Start Slowly

Take the time you need to build your fitness and endurance, reduce your risk of injury, and avoid burnout. 

Running starts with the first step—walking. Particularly if you’re new to exercise in general, you can start by walking just 10 to 20 minutes at a time. Over time, pick up the pace or switch to a walk-run program. It may take several weeks or months to be ready to run more often.

To avoid overexerting yourself, you can walk and run in equal intervals, such as walking for three minutes, followed by running for three at a time. You might also try running for only five minutes or so at first and then walking the rest of the time.

2. Buy the Right Gear

Choose running shoes that are lightweight and keep your feet stable. Make sure you have comfortable clothing to run in, such as a supportive sports bra.

3. Engage in Overall Physical Activity

Running should be one aspect of an overall commitment to exercise. Try out activities like swimming, strength training, aerobics, dancing, and biking.

Adults should aim for approximately 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. This is typically divided into several sessions. For example, you might walk for 30 minutes, five days per week, or run for 25 minutes, three days per week.

You should also condition your muscles by performing strength training exercises, such as weight-lifting, at least twice a week. 

4. Rest and Recover

Initially, it’s best not to run multiple days in a row to allow your muscles sufficient time to recover. You should also vary harder days with easy days, and easy flat terrain with hills.

5. Use a Basic Weekly Running Plan

Every beginner’s running plan may look different, depending on your particular level of fitness, past injuries, and recommendations from your physical therapist or another healthcare provider.

Most people should start slowly (that is, with a walking-only or walk/run program) and build up their running capacity over at least six to eight weeks. 

Here’s a basic overview of what that might look like once you get into a regular routine:

• Monday: A 10-minute walking warm-up, followed by 15 minutes of running (or alternating between walking and running) and five minutes of walking as a cooldown.
• Tuesday: Do 20 minutes of strength training, 30 minutes of walking or alternative aerobic exercise (such as swimming or dancing).
• Wednesday: Rest.
• Thursday: A 10-minute walking warm-up, followed by 15 minutes of running (or alternating between walking and running) and five minutes of walking as a cooldown.
• Friday: Do 20 minutes of strength training.
• Saturday: Rest.
• Sunday: A 10-minute walking warm-up, followed by 15 minutes of running (or alternating between walking and running) and five minutes of walking as a cooldown.

Slowly increase your mileage, and make sure you vary the terrain you run as distance and frequency increase. The variation in terrain can decrease the risk of overuse injuries.

6. Nourish Your Body

Make sure you get plenty of carbohydrates and protein before and after a run, and stay hydrated.

7. Breathe Right

To avoid muscle spasms and fatigue while running due to lactic acid buildup, you must breathe deeply enough to circulate oxygen throughout your body. You can increase your lung capacity at home by practicing deep belly breathing. While you run, deep breathing may help boost your performance and reduce the risk of injury.

8. Find Support

To find support and connection, try downloading a running app or meeting up with a group of runners in your area.

How to Start Training for Longer Runs

You should run and cross-train regularly for at least six months before training for longer distances, such as a half-marathon or marathon. This will help you increase your flexibility, strength, and endurance. 

Here are a few tips to help you train effectively:

• Consider working with a professional: An athletic trainer, sports medicine specialist, or physical therapist can analyze your gait, create a safe and effective training program, and offer advice about how to prevent and recover from injuries.
• Use proper distance running form: Proper distance running form reduces the risk of wear and tear on your joints, bones, and muscles. Keeping your abdominal and gluteal muscles engaged, point your kneecaps forward, swing your arms in a linear motion, take soft, quick steps, tuck in your chin slightly, and land your footsteps softly. 
• Don’t run through fatigue: Pushing past your current endurance level may be tempting, but this is counterproductive. Instead, take plenty of breaks and rest in between training sessions. Stop right away when you’re feeling overexerted. 
• Replace your footwear: New running shoes are needed approximately every 350 miles you run. 
• Fuel your body: Adequate carbohydrate intake is especially important for distance running and endurance training. It is suggested that athletes consume carbohydrates immediately after intense workouts to kick-start the muscle recovery process.

How to Get Back Into Running After Stopping

Here are a few things to keep in mind while you get back into running after time away for a health issue or life circumstances:

• Talk to a healthcare provider: Consider being assessed by a healthcare provider, such as a physical therapist. This is especially important if you’ve been injured and are still rehabilitating. If you’re still in pain from your injury, it could be dangerous to start running just yet.
• Don’t start where you left off: Even if you were an experienced runner in the past, get back in the game gradually. After the first few weeks of retraining, you can increase your running pace, time, and distance week by week—usually by no more than 10% at a time. 
• Cross-train: Resistance training can help you regain your strength after an injury and improve your running performance.
• Protect your joints: To prevent another injury, perform exercises to protect your knees and ankles. For example, knee bends, hamstring stretches, straight leg raises, and wide stance single leg squats can help support your knees while you run.

Key Takeaways

• When starting a running program, begin slowly with a gentle pace and gradually increase your speed and distance.
• Use a weekly schedule for running, strength training, and rest.
• Invest in proper footwear, hydrate regularly, and fuel your body with adequate nutrition.