How to Start Running for Beginners: A Complete Guide

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.

Benefits of Running

Running offers numerous health benefits, including:

• Improving cardiovascular health
• Strengthening muscles and bones
• Helping with weight management
• Boosting mental health and reducing stress
• Enhancing overall physical endurance

Choosing the Right Gear

Running Shoes

Investing in a good pair of running shoes is crucial for your wellbeing and to avoid injuries.
Some of the most popular all-round neutral running shoes are: Brooks Ghost, Hoka Clifton, Asics Gel-Cumulus, and Nike Air Zoom Pegasus. These can be good starter shoes and are also great non-starter shoes for many runners.
It's a good idea to visit a specialty running store to get fitted by professionals who can recommend shoes based on your foot type and running style. Proper shoes will help prevent injuries and provide comfort during your runs.

Running socks

one often overlooked but essential item is a pair of good running socks.
Quality running socks provide crucial support and comfort, reducing the risk of blisters and chafing that can derail your training. They are designed to wick away moisture, keeping your feet dry and preventing fungal infections. Moreover, running socks can offer proper cushioning and fit, which can increase your overall performance and reduce fatigue.

Clothing

Wear moisture-wicking, breathable clothing to keep you dry and comfortable. In colder weather, dress in layers that you can easily remove as you warm up. Don't forget essentials like a hat and gloves.

Creating a Training Plan

Start Slow

When starting out, it's important to begin slowly to avoid injury and burnout. Start with a combination of walking and running. For example, you can alternate between 1 minute of running and 2 minutes of walking for a total of 20-30 minutes. Over time, you can increase the amount of running and decrease the amount of walking.

Gradual Progression

Gradually increase the duration and intensity of your runs. A common guideline is to increase your weekly mileage by no more than 10%. This allows your body to adapt and reduces the risk of injury.

Rest and Recovery

Include rest days in your training schedule to allow your muscles to recover and rebuild. This is crucial for preventing overuse injuries and improving performance as well as preventing mental running fatique.

Staying Motivated

Set Goals

Setting realistic and achievable goals can help keep you motivated. Whether it's running a certain distance, completing a 5K, improving your 5k time, or simply sticking to a regular running schedule, having a goal gives you something to strive for.

Track Your Progress

Keep a running journal or use a running app to track your progress. Monitoring your runs, distances, and improvements can provide a sense of accomplishment and motivate you to keep going.

I use the Strava app. Strava combines fitness tracking with social networking. It allows runners to track their routes, pace, and distance with precision, while also offering insights into their performance through detailed analytics.
The route feature is particularly popular, enabling runners to plan, save, and share their favorite paths.
Strava's community feature lets users share their runs, compete on leaderboards, and join virtual clubs.
With challenges, custom goals, and real-time feedback, Strava transforms every run into an engaging and interactive experience.

Join a Community

Running with friends, joining a running club, or participating in local races can make running more enjoyable and provide a support system. Sharing your experiences with others can help you stay committed and motivated.

Strength Training for Runners

Strength training is crucial for runners to increase performance and prevent injuries.
By building muscle strength, runners improve their stability, endurance, and overall running economy. Stronger muscles support better form and posture, reducing the risk of overuse injuries and enhancing speed. Additionally, strength training helps balance muscle groups, addressing weaknesses that could lead to imbalances and injuries.
Incorporating regular strength workouts into a running routine ensures a more resilient body, capable of handling the demands of various terrains and distances.

Proper Running Technique

Posture

Maintain a tall posture with a slight forward lean from your ankles. Keep your head up, shoulders relaxed, and arms bent at a 90-degree angle. Your hands should move back and forth at your sides, not crossing your body.

Footstrike

Generally, a midfoot strike is preferable over a heel strike because it reduces impact on your joints and promotes a more efficient running form by engaging your muscles more, especially the calves. However, if a runner is doing well with their current style, a change might not be needed.
Transitioning to a midfoot strike requires patience and gradual adaptation to avoid injuries. Strengthen your calf muscles and slowly increase the duration of your runs with a midfoot strike. Expect some initial speed reduction and calf tightness during the transition.
Additionally, during running, your feet should land right under your hips, not in front of you.

Nutrition and Hydration

Balanced Diet

Fuel your body with a balanced diet rich in carbohydrates, proteins, and healthy fats. Carbohydrates provide energy, while proteins aid in muscle recovery. Include plenty of fruits, vegetables, and whole grains.

Hydration

Stay hydrated by drinking water throughout the day. Before running, ensure you are well-hydrated, and carry water or a sports drink if you plan to run for more than an hour. Hydration is key to maintaining energy levels and preventing cramps.
Electrolytes can be highly beneficial if you are running a lot or in a hot climate. They help maintain fluid balance, prevent dehydration, and support muscle function. Replenishing electrolytes lost through sweat can improve endurance, reduce the risk of cramps, and keep your energy levels stable.

Dealing with Challenges

Injuries

If you experience pain or discomfort, take a break and allow your body to heal. Common running injuries include shin splints, runner's knee, and plantar fasciitis. Consult a healthcare professional if needed and focus on strength and flexibility exercises to prevent future injuries.

Weather Conditions

Be prepared for different weather conditions. In hot weather, run during cooler parts of the day, wear light clothing, and stay hydrated. In cold weather, dress in layers and protect your extremities. Running indoors on a treadmill is also an option when the weather is extreme.

FAQs

How often should beginners run?
Beginners should aim to run 3-4 times a week, allowing rest days in between to recover.

How do I avoid getting injured?
To avoid injuries, start slow, increase mileage gradually, wear proper running shoes, include strength training and rest days in your training schedule.

What should I eat before a run?
Eat a light meal or snack that includes carbohydrates and a bit of protein about 1-2 hours before running. Avoid heavy, greasy foods.

How do I stay motivated to run?
Set achievable goals, track your progress, and consider joining a running group or participating in races to stay motivated.

Is it better to run in the morning or evening?
It depends on personal preference. Some people prefer running in the morning to start their day, while others find evening runs help them unwind.

What should I do if I miss a run?
Don't stress if you miss a run. Simply get back on track with your next scheduled run and continue with your training plan.

Conclusion

Starting a running routine can be incredibly rewarding, offering numerous physical and mental health benefits. By following this guide, choosing the right gear, creating a manageable training plan, and staying motivated, you can develop a successful and enjoyable running habit. Remember to listen to your body, progress gradually, and most importantly, have fun. Happy running!