How to Start Running - A Guide for Beginners


Are you searching for a simple and effective way to increase your fitness level and overall health and well-being? Running might just be the perfect solution! Running is a flexible and accessible exercise that people can enjoy regardless of age and fitness level. Whether your goal is to lose weight, increase endurance, or simply enjoy the mental and physical benefits of exercise, starting a running routine can be a great choice.
In this beginner's guide, we'll explore some essential tips to help you get started on your running journey.

How to start running

How To Start Running

The answer to the question; "how to start running" is highly individual. It all depends on where you are coming from, how active (or not active) you have been in the past, and what kind of shape your body is in (injuries, weight, and overall health).
The number one most important thing about becoming a runner is; it has to be enjoyable!

Suppose you start out too fast and push yourself too hard because you feel like you should be able to do it. In that case, you'll likely end up either injured or feeling uncomfortable and discouraged during every exercise, which usually results in quitting.

When setting out to become a runner, it's essential to have realistic goals.
E.g., If you have never exercised or have been sedentary for a long time, don't start out by running as far as you can. It's too hard on your body and mind. Instead, start with brisk walks. If you have never run and have a low fitness level, walking regularly for the first few weeks will greatly benefit you. It will gently prepare your body for the impact of running, prepare your mind and increase your fitness level.
Remember, the exercises have to be manageable and enjoyable for you.

"Remember, progress takes time and it's important to start out gently and go from there."

Set Realistic Goals:

When starting out, setting realistic goals to avoid burnout or injuries is crucial. Begin by defining your goals, whether it's running a certain distance, completing a race, or improving your stamina. Break down your goals into smaller milestones, gradually increasing your running duration or distance over time. Remember, progress takes time and it's important to start out gently and go from there

Invest in Proper Gear:

While running requires minimal equipment, investing in proper gear can increase your comfort and prevent injuries. Start with a good pair of running shoes that provide adequate support and cushioning for your feet. Visit a specialty running store to get expert advice and ensure a proper fit. Additionally, choose moisture-wicking clothing to keep you dry and comfortable during your runs.

Warm Up and Cool Down:

Before every run, warm up your muscles with light exercises and gentle dynamic stretches. This prepares your body for the activity and reduces the risk of injuries. After your run, cool down with some static stretches to improve flexibility and prevent muscle soreness.

Follow a Gradual Training Plan:

Avoid the temptation to push yourself too hard in the beginning. Instead, follow a gradual training plan that starts where you are and gradually increases your running time or distance. Programs like the Couch to 5K (C25K) are designed specifically for beginners and provide a structured approach to build endurance and fitness levels over several weeks.

Listen to Your Body:

Pay attention to your body and give it the rest it needs. It's normal to feel some muscle soreness when starting out, but if you experience sharp pain or persistent discomfort, it's important to take a break and consult a healthcare professional. Include rest days into your training schedule to prevent injuries and allowing your body to recover.

Stay Consistent and Enjoy the Process:

Consistency is key when it comes to obtaining the benefits of running. Aim for a regular running schedule, whether it's three times a week or more. Remember to enjoy the process and celebrate your achievements along the way.
Running offers a great opportunity to connect with nature, relieve stress, and enjoy some "me time" away from the hustle and bustle of daily life.
It can also be a social thing if you join a running club. In fact, many running clubs have beginner courses where a trainer creates a plan for you. The trainer will be there to support you during exercises, and you'll also get to meet other enthusiastic beginners like yourself. It's a wonderful way to share the joy of starting a running journey with like-minded individuals and stay motivated together!

running club


Starting out on a running journey as a beginner can be both exciting and challenging. By setting realistic goals, investing in proper gear, following a gradual training plan, and listening to your body, you'll be well on your way to becoming a confident and accomplished runner. Remember, the most important thing is to enjoy the process and celebrate your progress. Lace up your running shoes, hit the road, and discover the joy of running!