Whether you want to get in shape, train for a race, or simply enjoy the great outdoors, running is one of the best and simplest forms of exercise out there. And the best part about the sport is that anyone can be a runner!
No matter your age, fitness level, or experience, any beginner can lace up some running shoes and take the leap to start running.
But while the sport does offer a low barrier to entry, starting to run can still easily feel overwhelming. With so many resources and training plans out there, how do you know where to begin?
That’s why we’ve put together a simple beginner’s guide to help you navigate the world of running and feel comfortable, safe, and prepared to hit the road, trails, or treadmill.
Here’s everything you need to know as a beginner about how to start running. With these tips and tricks, you’ll be calling yourself a runner in no time!
Start By Finding the Right Gear
Fortunately, running is one of the most beginner-friendly activities you can find. While other sports require expensive gear and training, all you really need to start running is a good pair of running shoes.
However, there’s more that goes into finding the right pair of running shoes than you might expect. There are plenty of great running shoes for beginners that will keep you comfortable and healthy as you progress and build up mileage. However, the best way to find the right running shoe for you is with a visit to your local specialty running store.
At Marathon Sports, running shoe experts will use The Right Fit process to get insight into your running needs, understand your background, and find a shoe that will keep your runs feeling fun and painless.
While running shoes are the most important equipment you’ll need, experts will also guide you through other items that could help you along your running journey. These include:
- Running Socks – A comfortable pair of running socks will feel breathable, provide extra support and cushioning, and help prevent blisters
- Nutrition/Hydration – Fueling your body is key to staying healthy as you’re setting out on runs and building your mileage. Hydration belts, water bottles, electrolytes, and nutrition can all be crucial tools as you start running.
- Apparel – While you don’t need any fancy, expensive running apparel to get started, finding lightweight and breathable running clothes will help you stay cool and comfortable on tough runs. You should avoid running in cotton t-shirts and look for light, moisture-wicking materials instead, particularly if you’re running in the warmer summer months.
- Recovery Tools – It’s completely normal to feel some muscle soreness or tightness as after a run. With tools such as foam rollers, recovery sandals, compression sleeves, and more, you can help prevent this soreness and keep your body feeling fresh and ready for your next run.
Of course, you should stick with products that meet your needs and work for you and your running goals. Feel free to ask questions and discuss with knowledgeable running store staff or any runners you know to decide what products might help you along your running journey.
Find an Effective Warm-Up/Cool Down Routine
It’s important to establish good habits as a beginner runner to help prevent injury, improve performance, and leave you feeling better during and after your runs. And one of the best running habits is to find a warm-up and cool-down routine that works for you.
Time and time again, research has demonstrated the importance of warming up and cooling down for runners and other athletes. So before you hit the road, make sure to spend at least a few minutes preparing your body for exercise.
Dynamic stretching can be a great way to warm up your muscles before a run. Try a few simple active and repetitive movements such as high knees, lunges, or leg swings to increase your mobility and heart rate before jumping right into your workout.
Once you’ve finished your run, a few extra minutes of walking, static stretching, and rolling will help prevent your muscles from tightening up. Be sure to also hydrate and fuel after a run too!
When you establish an effective and healthy running routine, it will start to feel like second nature and help set you up for success as a runner.
Start Slow and Find the Right Training Plan
Unrealistic goals can easily make new runners feel disheartened, unmotivated, and discouraged from getting out there and running. The best way to start running as a beginner is to start slow, set realistic and achievable goals, and just get outside and forget about pace.
Building up endurance and fitness takes time, so make sure to give yourself some grace and be ok with taking breaks and starting slow. You don’t become a long-distance runner overnight, but with the right training methods, you can continue to work towards your goals and get to the end of any finish line.
One great way to get started is with some running and walking intervals. Popularized by running coach Jeff Galloway, the run-walk-run method can help you gradually increase your running time while building endurance, preventing fatigue, and reducing muscle pain and injury.
There are also plenty of running plans online that can help provide you with attainable goals and slowly build up your distance. But no matter which plan you choose to follow, just getting outside and moving your body is a fantastic place to start. Between running and walking, you’ll start to see the benefits associated with running and be able to start checking different goals and achievements off your list.
Find a Local 5K Near You
Not every runner has to have racing aspirations, and it’s totally fine to aim to get outside and start running without having the pressure of a race. But for some beginner runners struggling with motivation, having a race on the horizon can be a huge motivator in achieving goals and keeping up with a training plan.
Local 5Ks are a great place to start because you’ll find nearly every type of runner and walker participating. From charity walkers to beginner athletes to experienced elite runners, 5Ks bring everyone together in a fun and energetic community event.
If you’re interested in training for a 5K, keep an eye out for Couch-to-5K groups in your area. These training groups for novice runners can help you prepare for the 3.1-mile race and ensure you have a group of like-minded runners and walkers to help you reach the 5K finish line.
Seek Out a Running Community
Even the most experienced runners can struggle with motivation and boredom when they’re running on their own. Finding a community of runners near you is a great way to stay motivated and reach your goals.
Community can be such an important part of any beginner’s running journey. Just a few of the benefits of running communities include:
- Finding friends who share your goals and passions
- Being held accountable throughout runs and training plans
- Having a community with diverse experiences to share knowledge and running resources
- Gaining a group of supporters who understand different challenges and obstacles when it comes to running
- Keeping running fun, enjoyable, and social
There’s no better support system as you reach goals and start to run than a group that has been through it all before. With a running community, you’ll enjoy so many social benefits while also gaining more tools that will help improve your performance and become a stronger runner.
So how do you find these communities as a beginner?
As you’re just beginning, Couch-to-5K groups or simply running with a group of friends is a great place to start. Once you have some miles under your belt, you should also start looking into joining a local run club. So many of these groups welcome nearly all paces and experience levels, so you can start building your running circle and meet other runners in your area.
Consider Running Form
As you’re just getting started, the most important part of running is simply moving. But as you build up your endurance and have a few races under your belt, you should start thinking about running form and gait as well.
If you’re looking to improve your running performance, pick up the pace, and ensure you prevent injuries as you increase your miles, consider proper running form and technique. Make sure your shoulders and arms are relaxed, you keep your posture straight, and try to avoid hard heel strikes.
When you get fit for shoes, you’ll also learn more about your running gait and whether you tend to have a neutral stride or overpronate. Make sure you get shoes that will help you correct your form and maintain a neutral stride to help avoid more impact on joints and muscles and ensure you’re running more efficiently.
Learning How to Start Running for Beginners
Running is one of the best ways to get outside, explore local areas and trails, and live a healthy and happy lifestyle. If you go to any 5K race, you’ll see nearly every kind of runner and walker – young to old, complete beginners to elite athletes – proving that everyone can become a runner.
The most important part of becoming a runner is to get outside and start walking and running. Slow progress and increased mileage can feel daunting. But when you take the right steps to start running, you’ll be able to start achieving your goals and reach the finish line of a 5K, half-marathon, or even a marathon!
Ready to get started and find the joy and excitement that so many people find in running? Stop by your nearest Marathon Sports today to find the perfect pair of running shoes that will carry you through your runs and help you reach all your running and fitness goals!
