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How to Start a Running Routine for Beginners 

Running is an excellent way to get in shape, improve one’s overall well-being, and even start new friendships with other runners. It is not necessary to have a difficult time beginning a new running habit; all you need is a pair of comfortable shoes and the willingness to move as little or as much as you want, all at your own pace.

Running is a popular activity that is enjoyed by millions of individuals worldwide. It requires very little equipment. It is beneficial for the body and the mind and can be done for a race or leisure. All you need is a reliable pair of running shoes and the determination to move.

The idea of getting ready to begin a jogging regimen may be overly simplistic to people who have never run before. But take the time to educate yourself on the fundamentals of the sport, such as the numerous forms of running and the many different types of gear available. Then, you can boost your pleasure in the activity and make your workouts more productive.

The beginner’s guide to running

Running is a sport that can be picked up very easily, even by people who have never done it.

Before you start

Before going for your first run, it’s important to assess your current level of physical fitness. Running will certainly worsen the symptoms if you have pain in your knees, hips, shins, or feet while walking. Therefore before you start running, you should get checked out by a physical therapist or a sports medicine specialist.

Your doctor can sometimes backfire. It’s good to run after you’ve lost weight. That’s not even a thing. You can run. 

You should consult a sports doctor immediately if you suffer discomfort while walking. However, if you are not experiencing any pain while walking, you should be fine to begin adding some running to the mix.

What you’ll need

When it comes to equipment, running requires a low level of upkeep. Although there are a lot of expensive accessories that runners may splurge on, novices can (and probably should) get by without the bells and whistles if they don’t want to break the bank. But if there’s one item of gear that should get your time and attention, it should be your shoes.

Although it may seem like extra credit, all running experts agree that you should go to a store that specialises in running so that your gait (the way your legs move when you run) can be evaluated and you can try on shoes that have been recommended for you based on your body type and the amount of support you require. For instance, if you overpronate, which means that when you take a step, your ankle rolls downward and inward, the specialists at the store will be able to notice that while watching you walk and will advise you to purchase a shoe that provides greater stability and support.

The difference between having a great start to the sport and suffering from shin splints can often be attributed to the shoes’ quality. Before you buy a pair of shoes, most stores will let you run in each pair for a few minutes on a treadmill inside the store, on the street outside the store, or in the parking lot. Additionally, many stores have generous return policies if you decide the shoes are not a good fit. Therefore, take your time, consider how the shoe fits rather than its appearance or size, and select the footwear accordingly (sizing differs from brand to brand, and some might run smaller than others). 

A sports bra is another piece of equipment that cannot be skipped by female runners who have breasts. Because the ligaments that connect the breast tissue to the chest stretch over time, it is vital to support the breasts while exercising to prevent injury. The breasts provide little support for themselves and are prone to shifting about during physical activity, which can be a very unpleasant experience. 

It will help if you steer clear of cotton as much as possible regarding what you wear. Aside from that, it would be best if you refrained from blowing your budget on expensive watches or fitness clothes. You probably already have everything you need, including a phone on which you can download free applications such as Strava, MapMyRun, and Runkeeper to keep track of your running time and distance.

Set some goals

You can keep yourself motivated by setting goals for specific accomplishments or milestones. It will give you something to work for, which will help you stay inspired. For example, Emily Bennewies, a running coach for Wellness in Motion, recommends that you wait to sign up for a 5K until you have set some objectives for yourself first. 

Goals that focus on the result are known as outcome goals. Some examples of outcome goals include “I want to finish a 5k” and “I want to run a mile in 10 minutes”. The process goals emphasise the actual jogging itself. What are you hoping to accomplish by going on those runs? It might be as straightforward as stating, “I’m stressed out at work, and I need something that I can blow off steam”, or “I find that on the days that I go for a run, I sleep better at night”. Focusing on extremely few short-term goals where you feel the results will allow you to remain in it long enough to reach the longer-term goal.

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Getting going

One of the most widespread misunderstandings among beginning runners is the idea that to be successful at running. One must run as quickly as possible for as long as possible. Hold on a second — quite literally. Coaches often recommend the run-walk method. To begin, you jog at a comfortable pace (not a sprint!) for thirty seconds, walk for one minute, and then continue this pattern for approximately twenty minutes.

You have some leeway in terms of how long the walking and running intervals last, depending on how you feel. For example, you could run for three minutes, walk for one, and then gradually run for five minutes straight. Running a mile if you’ve never run a mile is not easy. Suppose you’ve never run a mile before in your life. And it’s not something that we expect you to be able to accomplish out of the blue. 

It would be best if you started by being intentional about how many days you’d like to run and then home in on how you feel rather than focusing on the distance you run or how fast you run. Running focused on effort rather than time can assist you in determining what your body considers manageable for its needs.

Then, if you feel strong after a few weeks of, say, three run-walks a week, you can gradually increase the distance of those runs. It can be done as soon as you feel ready to do so. After that, if getting faster is one of your goals, think about picking up the pace. It’s more about focusing on one thing at a time so you don’t damage yourself or overwhelm yourself. It’s more about focusing on one thing at a time.

Hacks to help make a habit

A support network’s presence can transform a solitary sport into a more communal activity. You can ask the employee who helped you be fitted for shoes if they know of any groups to run with if the local running store where you bought your shoes doesn’t hold group runs themselves. Do some digging on Instagram or Facebook by looking for “running clubs” and the name of your city or town to find local running organisations. These days, most running clubs maintain a social media presence.

When your motivation is low, adding a social component to your runs lets you meet other people in your community and provides validation and solidarity:

  • People to gripe with.
  • People to cheer with.
  • Someone to have a pizza with after a challenging workout.

Maybe you could be more excited about going out and running three or four miles, but you’re excited about the individuals you’ve been developing friends with. On the other hand, you may not be super excited about getting out and running three or four miles.

It’s easy to have the impression that your running goals are out of reach when you’re just starting your running journey. Reminders to acknowledge and appreciate process goals provide the accomplishments you’ve accomplished thus far at regular intervals. Have you ever completed a mile run before? Have you run nonstop for the past 15 minutes without stopping to walk?

Be kind to yourself and do something pleasant! Because running is inconsistent, you must celebrate even the smallest victories. You may have a good day, followed by a poor day, and then you will return to having wonderful days. In light of this, you should look for reasons to celebrate.

There are moments when even the most significant victories, the most encouraging crews, and the shoes that fit the finest are not enough to make running enjoyable. That’s not a problem. It’s alright to give up on running if you actively despise your workouts and feel that the sport isn’t right for you. 

How to Start Running: 8 Jogging Tips For Beginners

1. Start With Short Running Intervals 

Are you beyond ecstatic to get started on your training for running? You should only plan on running part of the distance in one go if you start as a runner. Break it down into intervals, and keep the first ones brief. You do not feel ashamed to stroll between the intervals so you can recover a little bit.

After a certain amount of time has passed, you can start increasing the amount of time spent running and decreasing the amount of time spent walking. To get started, alternate between jogging for two minutes and walking for two minutes. Then, every time you go to the gym, add one minute to your running intervals until you can run the entire distance without stopping to walk at any point. 

2. Don’t Start Out Running Too Fast 

Running places new pressures and strains on your body, and it takes time for your body to adjust to these changes. Many people just starting running make the error of jogging too quickly, and they suffer the price for it after just a few minutes. Some of the repercussions include feelings of frustration, overexertion, soreness, and even possible injury.

Therefore, you should begin running at a moderate pace (i.e. where you can easily hold a conversation). Keep the same speed throughout the race, even if you feel like letting free at some point. Those who allow their bodies the necessary time to adapt to the increased demands gradually will be the only ones to experience long-term success. 

3. Your Body Needs Time To Recover 

Did you enjoy your first run and are eager to return for another one immediately? Great! 

However, it would help if you waited a day before the subsequent workout because your body requires rest to recuperate from the previous jogging session you participated in. In addition, the body must adjust to the new demands placed on the cardiovascular system and prepare the muscles and bones for the subsequent run.

Therefore, plan your workouts so that you will be running on one day and resting on the next. Beginner runners can maximise their workouts and protect themselves from ailments caused by overuse by following this straightforward training regimen. 

4. Run Easy And Take Short Steps 

The sport of running requires a lot of technical skills. Because they need the appropriate technique, many novice runners make jogging more difficult than it should be and save a significant amount of energy in the process. Every kilometre or mile you run helps your body acquire the coordination required to carry out a complicated sequence of motions, which is essential for running. As you run, make an effort to keep a calm and proper form. It is more efficient to take short and effortless steps rather than big and forceful strides because the latter serves as a brake and slows down your forward velocity with each footfall. 

5. Choose The Right Surface 

Many people just starting in the running are curious about the optimal terrain for them to run on. That is dependent on the workout that you want to do. As is so frequently the case, selecting a combination of distinct surfaces is the best option:

  • Asphalt pavement is the ideal surface for fast running because there is virtually minimal risk of twisting your ankle when jogging. However, it might be difficult on your joints because the pavement does not act as a shock absorber when you tread on it. Therefore, only very lightweight runners with excellent form should attempt to compete on this surface.
  • The ground in a forest or park is usually rather soft and offers a high level of cushioning. However, the danger of harm is heightened by pebbles, roots, and bumps.
  • Sand challenges your muscles and forces you to lift your feet more frequently. However, it would be best if you exercise caution because it is simple to overwork the muscles in your calves.
  • The all-weather synthetic track surface known as Tartan has a bouncy quality. However, one disadvantage is that it greatly strains your Achilles tendon.
  • You can stay in shape throughout the year using the treadmill, which features comfortable cushioning. However, because the belt moves beneath your feet while you run, you must adjust your form to get the most out of this running training.

6. Don’t Get Worked Up About Side Aches 

When people jog, they often get side stitches, which can be uncomfortable. You refrain from consuming anything substantial approximately two hours before your workout and drink only in limited quantities. Take a break and walk whenever you feel a side stitch coming on. Take deep, even breaths in a cadence that is peaceful and relaxed. Apply some pressure with your hands on the side that is hurting. Please wait until the discomfort has subsided before beginning to run again, and even then, take it easy at first. 

7. Take Care Of Your Body

Have you just begun running? Keep in mind that running is a workout for the entire body. The centre of your being is where the controls are. Because of it, your arm swing affects every movement you make from your hips down, including the length of your steps and your cadence. A powerful, healthy, steady core is essential for a tall running posture.

To run quickly and easily on your feet, you need to ensure that the rest of your muscles are in good shape. In addition, having a physique that is in good condition helps prevent injuries caused by overuse or compensation. It is true for all portions of the body, not just the legs, when it comes to running. Strength training consistently leads to improvements in running performance. 

8. Make Sure To Cross-Train 

Your cardiovascular system craves diversity, and playing various activities in addition to running helps alleviate the strain that is running places on your joints and spine. In addition to that, it prevents things from becoming tedious. And this helps keep your love of running alive. 

How to Start Running

Consult your primary care physician before beginning any new form of physical activity. For example, running is a high-impact physical exercise, which might cause your body to experience additional stress. Make sure your joints and body can handle the impact, particularly if you have been sedentary or have other health conditions.

Once you are prepared to begin, beginning a new jogging regimen is as easy as the following steps:

  1. Beginning with walking is a great way to ease into a fitness routine, whether you’re a beginner or inactive. Walk at a brisk pace for a total of thirty minutes each day, three to five days per week. Work your way up to this goal.
  2. When walking for a few weeks, you should incorporate short bouts of jogging into thirty minutes. Then, after warming up with five minutes of brisk walking, begin alternating between walking and running. For example, sprinting for one minute, walking for two minutes, and then doing it again.
  3. First, prioritise your time, and then work on improving your stamina, speed, and distance: First, you should focus more on increasing the amount of time you run than the distance you cover. It is important to get moving somehow; it doesn’t matter how quickly or slowly you do it. When your body regularly moves for some time, you can pick up the pace, increase your mileage, or improve your endurance once you reach this point.

Running is a tremendously personalised sport, and each runner’s training routine will look different from the next. Your motivation and goals will determine how far you run, how quickly you run, and how often you run. If you want to run your first 5K or half marathon, knowing your motivation can help you customise your running strategy, whether formal or informal. Knowing your reason can assist if you want to become fit or remain healthy, be social, have fun, or tackle a distance.

Boxing Equipment

Get the Gear

To begin running, you won’t need expensive activity trackers or any other kind of technical equipment. However, you will need a pair of running shoes customised to your feet to succeed.

Find the pair of running shoes that are just suitable for you: Walking shoes are not suitable for running since they do not provide the same cushioning or support as running shoes. Running shoes can be used for walking, but walking shoes should not be used for running.

Put on comfortable clothes: Whether you’re going for a run on a hot or chilly day, you should wear comfortable clothes that will keep moisture (sweat) away from your skin and keep you dry. 

Find a sports bra that fits you well. Running is a high-impact sport, and a proper sports bra can assist in restricting breast movement, which can help prevent pain, chafing, or other discomforts that can be caused by running. 

Think about hydration: If you want to feel your best when running, staying hydrated is one of the most crucial things you can do. On runs less than 45 minutes, you might be able to skip drinking water, but most runners bring water with them and drink it regardless of how long they plan to be out on the road. While some like running hydration packs, some individuals favour portable water bottles.

You don’t need to go all out on fitness electronics and accessories. Accessories can be added. They can be postponed till a later time. Once you get the running bug, you should use a fitness watch or heart rate monitor to track how many miles you run or how fast your heart is beating. 

The Basics of Running: FAQ

What should I do to get warmed up? First, put aside five to ten minutes of your time for a warmup to get your blood pumping, your lungs breathing easier, and your entire body wide awake. Next, warm up your muscles with movement while you perform dynamic stretches. Exercises such as leg swings, butt kicks, jumping jacks, and high knees are just a few examples.

How should I anticipate my body to react while I’m running? When you first start jogging, it is normal to experience some discomfort; however, if you are experiencing any pain, you should immediately stop running and see a medical professional.

How quickly should I run? First, converse with the person you’re running with. If you can’t talk without straining your voice, try talking out loud to yourself and ensure you can do so without difficulty.

While I’m jogging, how should I be breathing? Because it assists in delivering oxygen to your muscles, your breathing is a vital component of your run. Experiment with different breathing methods to determine which suits you best.

The following are two prevalent patterns of breathing:

  1. Utilise a pattern known as 2-2, in which you take a deep breath in for two steps (foot strikes) and breathe through your lips for two steps. Next, breathe in via your nose, then exhale completely through your mouth.
  2. Utilise a pattern known as 3-1, in which you inhale for three steps and then exhale over one step.

What is the correct form for running? Maintaining proper form when running will help you become a more effective runner and protect you from injury. To get you started, here are some pointers that will take a moment:

  • Your legs are your source of strength, while your arms are your power source. Permit your arms to move freely while maintaining a comfortable angle of 90 degrees. Skating is a motion you want to avoid; you shouldn’t let your hands go over your body’s midline.
  • When you land, your foot should be centred and directly under your body in the plank position.
  • Your upper body should be kept erect while you remain relaxed. Lean slightly forward while you run to maximise your forward motion. It would help if you tried to avoid slouching or bending from the hips.

What is the most effective approach to chill out? Instead of quickly stopping, give yourself time to calm down your pulse rate gradually. First, you must calm down your body and let it know it is time to rest. Depending on how hard you’re working, that will take on a distinct appearance. For example, if you run, you should either slow down to a trot or start walking. If you are walking, move into a gentle stretching routine, such as lunging for twenty to thirty seconds.

Where is the most suitable location for a jog? First, find a location that allows you to run frequently and provide an atmosphere where you enjoy it. To become a runner with greater versatility, you must try running on various surfaces.

How frequently should I go for a run? Instead of focusing on speed or distance, try to increase your frequency of actions. For example, create a weekly running routine to get into the habit of working out.

How to Stay Motivated

Prepare yourself:

  1. Schedule your run.
  2. Put a reminder on your calendar.
  3. Be consistent about it.
  4. Schedule your workout over your lunch break if that is the only time you have to yourself during the day. However, if you find that you are most productive in the morning, before work or school, then do it.

If it’s necessary, you can set the alarm. Please pay attention to your body and recognise that it is normal to have days when you do not feel like jogging. It likely indicates that both you and your body need some rest.

Put on your clothes; the most difficult thing is often finding the motivation to leave the house in the first place. Set a goal for yourself to get dressed for a run so that you won’t have any excuses not to run. Every day you plan to go for a run, set your running clothes aside or pack them away so that they are always prepared for you.

Be aware of the objective: It is clear in your mind about the purpose of your running, whether it be to maintain your health as a result of having high blood pressure or because you have a 10K race scheduled for three months from now. Remind yourself that the work you put in today will eventually result in something bigger if you keep at it.

It is far more difficult to persuade yourself out of going for a run when someone else is waiting for you to finish it. In addition, you can serve as each other’s inspiration.

Participate in a jogging group:

  1. Find inspiration from the people you run with.
  2. Participate in the online communities of your neighbourhood running club.
  3. Talk to your other friends who run, or find other runners to connect with on internet forums.

Register for a competition: After establishing a consistent running routine, you may start entertaining competing in a road race. Because most participants do not approach them as serious competitions, they are frequently referred to as “fun runs”. Regardless of how competitive you are, you should seriously consider training for a race, even if your only objective is to cross the finish line. Set particular training goals for many months leading up to the event, regardless of the race distance, whether a 5K, 10K, half marathon, or a full 26.2-mile marathon.

Record your success: Running apps and other online fitness trackers make it simple to track your progress and help you feel good about your efforts. Recording your progress can help you feel better about your accomplishments. Try something more traditional and write down your runs, mileage, and time in a journal or calendar.


Running is a great activity that lets you get fresh air, get in shape, and discover new parts of your neighbourhood. You don’t need much equipment to go for a run—just a nice pair of running shoes—so all you need is some motivation and a little bit of preparation before you can get out the door and start running. You can get the most out of your running habit by properly fueling, hydrating, and recovering. Before you know it, you’ll be experiencing the runner’s high and making progress in your fitness level. 

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