Ultimate Guide On How to Start Running: Tips for Beginners

If you’ve considered becoming one of the 50 million Americans who participate in some form of running or jogging activity, this article is for you! Running is one of the safest and most popular ways to get fit and stay active. It’s also the simplest activity in many ways—you can just put on your shoes and go, almost no matter where you are.

Here’s some advice for starting out, finding great routes, and maximizing your safety and enjoyment.

How to Get Started

In many ways, the hardest thing about running is getting started. The challenge is as much mental as it is physical. Here are a few tips to make it easier.

1. Start gradually. If you’re new to running—and you start out by immediately attempting a 3-miler—you’ll likely be miserable. It’s best to start with a run-walk program. Begin with walking slightly faster (we call it ‘fitness walking’) to become accustomed to getting your heart rate up. Then, start doing intervals, say two minutes walking and two minutes running, working your way up to longer sessions. You’ll be surprised at how quickly your body is able to ramp up to more time and longer distances.

2. Speed is not important. There will be lots of opportunities to improve your speed, if that’s your thing. The most important thing when starting out is to slowly increase the amount of time you can run for, which is also the best way to enjoy the activity and minimize soreness and injury risk.

3. Set a goal. If things are feeling good, set some goals—for example, running X times per week, or steadily increasing the amount of time or distance. A great initial goal is to be able to run 1 mile without stopping, and then work up to a 5K (3.1 miles). There are many wonderful “couch to 5K” type programs that provide structure to achieving a running goal. A favorite is None to Run, an app and community for beginner runners. 

4. Listen to your body. When starting out, it’s normal to experiencing some soreness after running, since it’s a new activity and you’re using different muscles. The key is to know your body and not overdo it. If experiencing persistent soreness or some other form of strain, take some rest days or perhaps consult your doctor.

Best Ways to Enjoy Running

OK, so you’ve caught the bug. Now that you know you can do it, it’s equally important to maintain it. The key is to see running as something enjoyable, rather than another obligation or form of drudgery. Here are some ways to help make running a wonderful and joyous part of your life.

• Run With Others. Another strategy is to run with others. Lots of running happens alone, and that might be what you’re seeking—an hour away from work, the kids, or other stress and obligations. But it can be fun to run with others as well. It could be a running buddy. Or, connect with a running club or a group run. Running clubs and running stores, such as the Fleet Feet chain, host group runs a couple times a week. Don’t be daunted—many of these group runs have options for different levels of speed and distance.Another fun option, when traveling, is to join a running tour. It’s like a walking tour … but running! Among the best companies that do this is Go! Running Tours, which hosts running tours in 100+ cities worldwide. 
• Variety is key. One of the biggest reasons runners quit: boredom. Yeah, it gets old doing the same loop in your neighborhood three times a week. Adding some variety is critical to running enjoyment. Pro Tip: Head to a special spot on a day where you have more time, such as on a weekend. Perhaps it’s a waterfront route, a beautiful park or a serene, wooded trail. Great Runs, which is a guide to the most interesting and beautiful places to run worldwide—including trails—is another helpful resource. You’ll be surprised at how many hidden gems are near you! The ‘multi-use’ trail feature includes thousands of easier off-road trails, including many wonderful rail-trails for running.
• Reward yourself! Create an incentive for achieving a goal or milestone. Perhaps it’s as a post-run treat, a soak in a tub or some other form of self-care.

Final Thoughts on Beginning Running

A final, general tip: It’s OK to take a break from running! Perhaps you’re a bit sore, or a bit bored. Add some other type of vigorous activity to maintain your fitness and the good ‘ol endorphin rush, then come back to running after a couple of weeks. And, from someone who’s been running an average of three times per week for 35+ years, here’s my running mantra: You’ll [almost] always be glad you did it!