How to start running today: a beginner’s guide

How to Start Running The Absolute Beginners’ Guide

Verywell Running is enjoyed by many people because it helps them stay healthy and fit. You don’t need any expensive equipment or fancy clothes to enjoy this sport. Just start out with a good pair of running sneakers.


Running is an activity that requires a lot of energy. To avoid injury, you should be aware of some basic rules. You should wear proper shoes, use the right equipment, and take care of yourself before starting a running routine.


People who run casually enjoy many benefits including burning calories, building cardiovascular endurance, increasing mental toughness, reducing stress, relieving anxiety, boosting mood, providing other health benefits, and having a low barrier of entry. Running is easy to get started with, and it’s affordable. You don’t need any fancy gear, and you can do this almost anywhere. It’s an activity that spans ages, and it’s never too late or too early to start running.

Running is an excellent way to get fit. People enjoy running alone or with friends. Running releases endorphins into your system. You may experience a runner’s high. Running improves overall health. Your lungs become stronger. Cholesterol levels decrease. Energy increases. And you’re less likely to develop osteoporosis.

Running is a sport that brings families together. Some families participate in charity fun run, or simply jog together. Children who participate in running program learn how to overcome obstacles, and persevere. Running is also a healthy way to spend vacation. Companies offer running-specific holidays at destinations around the world, such as running vacations, training camps, and races organized by vacation running companies.


There are many types of running, but most people run by foot. Running is done by foot, and it involves using your feet to move forward. You can also run by bike, skateboard, rollerblade, scooter, or other vehicles.

Road Running

Road Running is the most common form of running. It is easy to start because you don’t need any equipment or a gym membership. You just need to step out your door and go. Road running is great for beginners because there isn’t much to it.

Treadmill Running

Treadmill running is a great form of exercise because you can do it indoors without having to deal with the elements. You can adjust the speed, incline, and amount of resistance to make sure you’re getting a challenging workout. There are apps like Zwift that let you compete against other people while you’re running.


Road racing is a great activity for those who want to get fit. Most people do it to lose weight or improve their health. Some people love running because it gets them out of the house and into nature. There are many different types of races including 5k, 10k, marathon, half-marathon, and ultra-marathon. People run these races for fitness, fun, charity, and other reasons.

Trail Running

Trail running is a great activity for people who want to exercise without having to go to a gym. Trail runners run along various types of terrain, including desert, mountain, and forest. They often encounter obstacles such as roots, rocks, and logs.

Track Running

Track events include shorter distance races, such as the 50 yard dash, 100, 200 and 400 meter sprints, hurdles and others. Running track often involves doing more focused speed work and less endurance training outdoors. You can also participate in races. Track races may be as short as 55 yards (indoor tracks) or as long as 25 laps (10,000 meters). Some road and trail runners enjoy running on a track occasionally because it provides safety and convenience. On track, you don’t need to worry about traffic, bicycles, or other animals, and it’s easier to measure your progress than when running on roads.

Track workouts are great for running. You can run faster by doing intervals. Intervals are short bursts of intense exercise followed by a recovery period.

Getting Started

Running is great exercise for your body. You should be careful when starting out because you might injure yourself if you’re not used to running yet. Start slow and build up slowly so you don’t overdo it.

Get Medical Clearance

People with injuries or conditions may need to be careful about starting a running program. Doctors may advise against it. You might also want to consider carrying snacks and using a heart rate watch when monitoring intensity.

Invest in Shoes and Gear

Running shoes should be comfortable and fit properly. You need to visit a specialty running store to ensure that you get the best running shoes for you. You may also want to consider buying some technical clothing such as running shorts, shirts, or tights. These items are designed to make you feel more comfortable while working out.

Stay Safe

Warm up first before starting a run. Run safely by following road rules. Carry identification if you go running.

Use the RunWalk Method

You can start your running program with intervals of walking. This is the easiest way to develop endurance without putting too much strain on your joints. Start with one minute of running followed by one minute of walking, then gradually increase the running intervals until you’re doing all running.

Make It Manageable

Running should be challenging enough to make you want to do more. You should talk to yourself during runs, breathe deeply, and stretch before and after.

Running is an excellent form of exercise. Consistency is key. A weekly schedule is important.

Proper Form

Running is a natural movement, and you can improve your running form by improving some of your running mechanics. You can learn how to conserve energy, increase your pace, run longer distance, and reduce your risk for injury by paying attention to your running mechanics.

Practice Good Posture

Runners should maintain an upright posture while running. Their heads should be lifted, their backs should feel long and tall and shoulders should be level but relaxed. They shouldn’t lean forward or backward at their waists. Shoulders should be kept level. They should focus their eyes on the ground about ten to twenty feet in front of them.

When you hold your arms up, your elbows should bend naturally, and your hands should move back and forth. Your arm shouldn’t touch your body when you raise your arms.

Monitor Your Footstrike

Toe runners run more efficiently because they land on their toes. Heel strikers take longer strides because they land on their heels. Shin injuries may occur if you overstride.

Toe runners tend to be more economical than heel strikers. Heel strikers tend to be more efficient than toe runners.

Proper Hydration

You lose water through sweating, whether it’s cold and hot out. You need to drink before, while, and after your runs to stay hydrated. Drink whenever you feel thirsty. Runners who run faster than eight minute miles should drink six to 8 ounces every twenty minutes. Runners running slower than eight minute miles should consume 4 to 6 ounces every twenty minutes.

Hydrating before running helps prevent cramps during exercise. Drinking water an hour before starting your run prevents dehydration. Try drinking 16 oz. of water or other non caffeinated fluids an hour before starting your race.

You should always carry your own fluids when you run. There are many different types of fluid carriers available. Some are designed specifically for runners, but others are more general purpose. Runners who compete in races should bring along their own fluids.

Sports drinks contain carbohydrates and electrolytes. During longer workouts, athletes need to replenish these nutrients. Athletes should consume sports drinks during exercise to prevent dehydration. Dehydration causes fatigue and muscle cramps. To avoid dehydration, athletes must drink enough water before, during, and after exercise.

Running Nutrition

Running burns lots of calories, but it’s important to eat right before and after a run. Eat plenty of fruits and vegetables, whole grains, lean protein, and low fat dairy products. Don’t overdo it though, or you’ll end up gaining weight.

Before a run, you should eat something light that’s rich in carbs but low in fat, proteins, and fibers. You should aim to finish eating 90 to 100 minutes before you start running, and you should keep in mind that every runner is different, as well as how much time he or she needs to eat before starting a run.

You should take in about 100 calories every half-hour if you want to stay healthy during your run. Energy drinks and snacks are great options, but you should avoid eating too much before your workout.

After running, you should eat carbs and protein within 30 mins of finishing your run. Carbs and protein should be consumed in equal amounts.


Running groups are popular because they provide people with an opportunity to share their love of running with others who also enjoy this sport. People who join running groups often get together socially as well as physically. Some groups focus more on training than on having fun. Others focus more on getting exercise than on socializing. Some groups focus on raising money for charities while others focus on improving health by exercising.

Running with headphones can limit your hearing abilities. You should listen to music while running if you want to stay energized. But you need to be careful about what kind of music you listen to. Some types of music can make you feel more tired than others.

Running logs help me to express my ups and downs as they happen during my running experience. I’ll be able to show off how much I’ve improved over time.

Running quotes are great motivation for people who run. People who read these quotes may feel motivated to do more exercise.

Cold Weather Running

Running in cold weather is dangerous because your body temperature drops. You need to drink water frequently to stay hydrated. Wear layers of clothing so you can remove them as needed. Don’t wear cotton or synthetic fabrics. Wear breathable materials such as wool, fleece, polyester, nylon, and silk. Wear gloves and hats to protect yourself from the elements.

Don’t Overdress

You’ll be cold when you start running, but you’ll warm up quickly. Sweating is normal during exercise. Dress appropriately for the weather.

Hot Weather Running

When running in hot weather, wear light-colored clothing. Avoid wearing dark colors because they absorb more sunlight than lighter ones. Wear loose fitting clothes. Don’t wear tight clothing or shoes. Try to run early in the morning or late in the evening when the sun isn’t as strong. Run in areas where there aren’t many people. Stay away from busy streets and highways.

Light Loose Gear

Loose fitting clothes will help your body breath and cool itself down naturally, but tight clothing restricts that process and black colors absorb the suns’ light and heat. Synthetic fabrics (not cotton) will wick moisture away and prevent sweating. Hats trap heat and should be avoided. Visors block sunlight and are preferable.

Don’t Push Your Pace

When you’re working out, don’t sweat the heat. Take breaks when you need them. And don’t try to go too fast when the weather isn’t ideal. Save your energy for when the weather is better.


Running programs should include more than just jogging. Mixing in cross-training will help prevent injury and make your workouts interesting. Swimming, cycling, deep water running, and skating are all great complementary aerobic exercises.

Strength training should be done 2x per week. This helps prevent injuries.

Race Training

A running race is a timed event where you wear a bib number. You record your time when you cross a starting line and a finish line. Top runners get prizes.

A fun run is an event where people run around a park or other outdoor space. There are usually prizes given out at the end of the race. People who participate in these races usually wear numbers on their shirts. They don’t wear any kind of timing device. This type of race encourages participants to exercise, but doesn’t require them to compete against each other.

There are different distances for running races. These are the most popular ones.


A 10K race is about six miles long. Running a 5K is easy because you’re running a shorter distance. You’ll be challenged by the longer distance.


Half marathon races are becoming more common. People are getting into running long distances. These races require people to be able to run for longer periods of time. Running these races is difficult because of the distance involved.

Half Marathon

Half marathons are tough races for most people. Most people who try them end up quitting after the first mile.


Marathon runners should check out the time cut-offs and qualifications before signing up. Some marathons are better suited for experienced runners than others.


Ultramarathons are grueling races that last several days. Running over 50 miles requires serious training. Some ultramarathons even go as far as 100 miles. You may need to enlist the help of your friends and family to help you during the race.


Robert Nichols

Robert is a full-time blogger, father of 1, and certified working and sharing fitness information. He also regularly contributes to on the latest topics and trends in health & wellness. When he not writing she can be found running and doing intermittent fasting.

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