Running for Beginners: How to Start Running

Running is enjoyed by millions worldwide for its numerous benefits. Whether you’re aiming for a race or just seeking some exercise, running requires minimal gear and offers both physical and mental advantages.

To begin, all you need is a good pair of running shoes and the eagerness to start. While running might seem straightforward, grasping a few basics can enhance your experience and effectiveness in training.

This beginner’s guide covers everything from the perks of running to gear, nutrition, and proper form. It ensures you’re equipped to start running safely and injury-free, making strides in no time.

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Benefits of Running

Running isn’t just about physical fitness; it also brings social and mental benefits. It’s an excellent way to build cardiovascular endurance, and running outdoors exposes you to nature, reducing stress and boosting mood.

Moreover, running has a low entry barrier; you don’t need expensive equipment, and it’s accessible almost anywhere. It’s a sport for all ages, with people starting in their 50s, 60s, or even 70s.

Running can also be a bonding activity for families, whether participating in charity runs or jogging together for quality time. Kids in running programs learn valuable life skills like perseverance.

Mental Health

Running is known to clear your mind, reduce stress, and boost your mood by releasing endorphins, which are often referred to as “feel-good” chemicals.

Heart Health

Running strengthens your heart muscle, making it more efficient at pumping blood. Even just 10 minutes of running per day can improve heart health. Consistently running for 30-45 minutes, five days a week, can reduce the risk of heart disease significantly.

Weight Management

Running, being a vigorous activity, helps manage weight by burning calories, especially when paired with a healthy diet.

Bone Health

Running is a weight-bearing exercise that strengthens your bones, reducing the risk of fractures as you age.

Reasons People Run

Besides the benefits mentioned, people choose running for various reasons:

  • It’s an efficient way to improve aerobic fitness.
  • It serves as an excellent stress reliever.
  • You can enjoy the solitude of running alone or the social aspect of running with others.
  • Running triggers the release of endorphins, often leading to a runner’s high.
  • It contributes to better overall health, including increased lung capacity, metabolism, energy levels, and decreased risk of osteoporosis.

Who Benefits from Running

Running is suitable for beginners and those looking to improve fitness. It’s affordable, convenient, and can be done almost anywhere. You can also join running groups to connect with others and make friends.

Consulting a Doctor

If you’re new to running, over 40, have a chronic medical condition, or are pregnant, it’s wise to consult a doctor first. High-impact exercises like running may not be suitable for everyone, especially those with certain health conditions.

Special Considerations

Asthma: Running is generally safe, but adjustments to asthma medication may be necessary.

Pregnancy: Pregnant women should consult their doctor and monitor their body’s response during running.

Rheumatoid Arthritis: Running might be suitable, but it’s essential to consider joint health.

Diabetes: Proper foot care and shoe selection are crucial for diabetic runners.

Cancer Treatment: Consult an oncologist before running, especially if undergoing hormone treatments.

Injury or Illness Recovery: Adjustments to your running program may be necessary during recovery.

Different Types of Running Explained


Running may seem straightforward, but there are various types you might want to try out:

Road Running

This is the most common type, involving running on paved surfaces like roads, paths, and sidewalks. It’s convenient and easy to start—all you need to do is step out your door.

Treadmill Running

Running on a treadmill offers a convenient alternative when outdoor conditions aren’t favorable. It’s usually gentler on joints and allows you to adjust pace, incline, and resistance for varied workouts.


For some, the excitement and challenge of races are irresistible. Races range from 5Ks to ultramarathons, held on roads, trails, or tracks. Many participate to achieve personal goals rather than aiming for victory.

Trail Running

If you prefer scenic routes and peaceful surroundings, trail running might be your choice. It involves running on hiking trails with diverse terrains, offering a unique and challenging experience.

Track Running

Track events include short-distance sprints and hurdles. Training involves focused speed work rather than endurance running. Tracks provide safety from traffic and precise distance measurement, making them ideal for speed workouts and races.

Each type offers its own benefits and challenges, so explore them to find what suits you best. Whether it’s the convenience of road running or the serenity of trail running, there’s a type of running for everyone.

Finding the Right Fit for Running Shoes

Choosing the perfect pair of running shoes requires some effort, especially for beginners. Here are some tips from experts to help you through the process:


Feet tend to swell during running, so it’s crucial to get shoes that provide enough room. Consider going up half a size to a full size from your regular shoes to prevent blistering and injury. Aim for about a thumbnail’s worth of space between your longest toe and the shoe’s end.


Comfort is key when it comes to shoe fit. Take your time trying on shoes, walk around, and even do a light jog in the store to ensure they feel good. Some stores offer generous return policies, allowing you to test shoes for up to a month before making a final decision.


Pay attention to how the shoes feel around the arch and upper materials. There shouldn’t be any major pain spots, and your feet shouldn’t turn red when trying them on. While shoes may break in over time, if they feel constricting or uncomfortable from the start, it’s best to try a different pair.

By following these guidelines, you can find running shoes that provide the right fit and comfort, ensuring you’re ready to hit the road with confidence.

Getting Started with Running

Whether you’re a newbie or returning after a hiatus, easing into running is essential to prevent injuries. Here are some beginner-friendly tips to kickstart your journey:

1. Get Medical Clearance

If you’ve been inactive for a while, consult your doctor before starting. They can offer advice and precautions, especially if you have a medical condition or are on medication.

2. Invest in Proper Gear

Get fitted for comfortable running shoes at a specialty store. Consider technical gear like moisture-wicking clothing to stay dry during workouts.

3. Prioritize Safety

Warm up with a 5 to 10-minute walk or jog before running. Follow safety guidelines like running against traffic and carrying identification.

4. Try the Run/Walk Method

Start by alternating between running and walking intervals. Begin with one-minute intervals and gradually increase running time as you progress.

5. Keep It Manageable

Maintain a conversational pace during runs to avoid overexertion. Breathe deeply to maximize oxygen intake and prevent cramps. Cool down with easy jogging or walking after each session and stretch to prevent muscle tightness.

6. Aim for Consistency

Focus on building a regular running routine rather than speed or distance. Establish a weekly schedule to develop a sustainable habit.

While running is a natural movement, refining your form can enhance your running experience and efficiency. Here are some basic rules to follow:

7. Maintain Good Posture

Keep your head lifted, your back tall, and your shoulders relaxed. Avoid leaning forward or backward at the waist, especially during longer runs. Be mindful of your shoulder position to prevent hunching, which can restrict breathing. Focus your gaze about 10 to 20 feet ahead.

8. Swing Your Arms Naturally

Let your arms swing back and forth from the shoulder joint with a slight bend at the elbow. Keep your hands relaxed to avoid tension in your arms, shoulders, and neck.

9. Monitor Your Footstrike

Pay attention to how your foot hits the ground, known as footstrike. You may land on your heel, midfoot, or toes. Experiment with landing in the middle of your foot and rolling through to the toes, but don’t force a change if you’re naturally a toe runner or heel striker. Research suggests that altering your footstrike may not improve efficiency or reduce injury risk for everyone.

Nutrition and Hydration

Taking care of what you eat and drink is vital for your running performance. Let’s break it down for you:

Staying Hydrated

When you run, your body loses water through sweat, whether it’s hot or cold outside. So, it’s crucial to drink water before, during, and after your runs. Pay attention to your body’s thirst signals and sip water accordingly.

During your runs, aim to drink about four to six ounces of fluid every 20 minutes. If you’re running faster than eight-minute miles, increase that to six to eight ounces every 20 minutes.

If you’re out on a route without water fountains, consider carrying your hydration. There are plenty of options for hydration belts or handheld bottles. But if you’re in a race, don’t worry about carrying water – there are usually water stations along the course.

For longer runs lasting more than 90 minutes, consider a sports drink like Gatorade to replenish lost electrolytes and sodium. The carbs and electrolytes in these drinks help your body absorb fluids faster.

Check your urine color to gauge hydration levels – dark yellow indicates dehydration, while a light lemonade-like color is a sign of good hydration.

Running Nutrition

What you eat before, during, and after a run can significantly impact your performance and recovery.

Before a run, opt for something light, high in carbs, and low in fat, protein, and fiber. Aim to finish eating about 90 to 120 minutes before you start running.

Some runners can tolerate eating closer to their run time, around 30 to 60 minutes before. However, it varies from person to person, so experiment to find what works best for you.

For runs longer than 90 minutes, you’ll need to refuel during your run. A general guideline is to consume about 100 calories after an hour of running, then repeat every 45 minutes. Energy gels, chews, sports bars, or even candy are good options that are easy to carry and eat while running.

Cold Weather Running

Running in cold weather requires some extra precautions to stay safe and comfortable. Here’s what you need to know:

Dress in Layers

Layering is key to staying warm without overheating. Start with a moisture-wicking base layer to keep sweat away from your body. Avoid cotton, as it retains moisture and can make you feel cold.

Wear a breathable outer layer like nylon or Gore-Tex to protect against wind and precipitation while allowing heat and moisture to escape. In very cold temperatures, add a middle layer like polar fleece for extra insulation.

Cover Your Head and Extremities

Keep heat from escaping by wearing a hat, gloves mittens, and warm socks. These will help your body retain heat and keep your extremities warm.

Don’t Overdress

You’ll warm up as you run, so dress slightly cooler than the actual temperature. Feeling a bit chilly at the start is normal – if you’re comfortable when you begin, you’ll likely overheat once you get going. Aim to dress as if it’s 10 to 20 degrees warmer than it is.

Hot Weather Running

When running in hot weather, it’s essential to take steps to stay safe and prevent overheating:

Wear Light and Lose Clothing

Opt for light-colored, loose-fitting clothes that allow airflow and help your body cool down naturally. Avoid tight clothing, which can trap heat, and dark colors, which absorb sunlight and warmth.

Choose synthetic fabrics that wick moisture away from your skin to aid in evaporation and cooling. If you prefer headgear, opt for a visor over a hat to allow heat to escape.

Use Water to Cool Down

Stay hydrated by drinking water regularly, but also use water to cool yourself down during your run. Splash water on your head, neck, and underarms to quickly reduce your body temperature. The evaporative effect will help keep you cool.

Don’t Push Yourself Too Hard

In hot and humid conditions, adjust your pace and intensity accordingly. Avoid pushing yourself too hard, especially during races or intense workouts.

Consider taking walking breaks and saving high-intensity efforts for cooler weather. If the heat is too intense, consider indoor alternatives like treadmill running.


Running alone isn’t enough for a well-rounded fitness routine. Incorporating different activities into your training regimen is beneficial.

Cross-training involves doing other exercises besides running. It helps balance muscle groups, prevents injuries from overuse, and keeps your workouts interesting.

Activities like cycling, swimming, deep water running, skating, or using an elliptical trainer complement your running routine and provide additional aerobic exercise. Strength training once or twice a week can also help prevent injuries.

Race Training

If you’re considering participating in a running event, there are various types to choose from:

– Running Races: These timed events involve wearing a bib number and a timing chip. Results are typically posted afterward, and prizes may be awarded to top runners.

– Fun Runs: Often organized for charity or to celebrate a cause, these events encourage participation without intense competition. Timing chips aren’t usually used, and distances are typically 5K or shorter.

Common Race Distances

– 5K: A 3.1-mile race suitable for both beginners and seasoned runners.

– 10K: A 6.2-mile race that challenges runners to go a bit farther and faster than a 5K.

– 10 Mile: Requires managing pace for an extended distance, suitable for those comfortable with 5K and 10K races.

– Half Marathon: At 13.1 miles, it’s a significant step up from shorter races and requires thorough training.

– Marathon: A 26.2-mile race once considered only for seasoned runners, now open to participants of varying abilities.

– Ultramarathon: For experienced runners seeking greater challenges, often covering 50 miles or more and requiring intense training and support.

Remember to train appropriately for your chosen distance, gradually increasing mileage and intensity to avoid injury and ensure success on race day.

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