Use these running tips for beginners to get started on your running journey! These tips for non-runners are practical to implement and a great baseline for getting started when running doesn't exactly come naturally to you.
Whether you're just learning to run, training for a half marathon, or even planning on one day running a full marathon these beginner running tips will get you started on your journey.
While running may seem like a natural form of exercise in theory, it doesn't exactly come easily to everyone.
In fact, learning to run can feel awkward and overwhelming. Most people who want to learn to run struggle with answering the following questions:
- how many times per week should you run?
- where to start
- how long should a run last?
- how to get better at running
While there are many ways to tackle all of these questions, this blog post is going to go over the practical stuff and really focus on beginner tips that most people never chat about.
If you've never been a runner before but one day hope to run a 5km or even a half marathon the key is getting started the right way.
Getting Started On Your Running Journey
As a Certified Strength & Conditioning Specialist, I've found that people freeze up when they want to start running. I know I did!
While I truly enjoy strength training, running was completely out of my comfort zone. In fact, when I started, I couldn't even run down the block without gasping and feeling winded.
If this is you, know that it's okay!
If your journey is just beginning, know that it's exactly that: a journey.
You're not going to feel comfortable running overnight. In fact, it's going to take a lot of uncomfortable moments.
But these tips will help you get started. And truly, getting started and taking the plunge is the hardest part.
The Benefits Of Learning To Run
Running has a lot of benefits but here are the biggest ones I've noticed:
- it's a great way to clear your head
- when done properly with strength training, running can help immensely with weight loss or body composition goals
- being able to run allows you to chase kids easier
- health-wise there are obviously a lot of cardiovascular benefits
Running Tips For Beginners
There are many running programs on the internet that will give you the details on how and when to train or cater your beginner running program for your results.
However, if you're a complete running beginner, there is so much more to learn than to just going out and running!
These running tips are geared towards complete novices, the non-runners who laugh at the thought of running down the block.
Tip #1: Start Slowly
I love the couch to 5k app. It’s amazing (learn more about the couch to 5k breakdown in terms of goals!). But it also has you starting off running 3x per week.
While this may be ok for some, I refused to adapt my regular workout routine for my initial goal. And since I had never ever run, this caused the worst case of shin splints of my life.
I scaled down to twice a week afterward, but it was a good lesson.
Start slowly in terms of how frequently you’re running and also how intensely. If your body isn’t used to it, give it a chance to build up!
The couch to 5km app is wonderful because it has you start with walk-to-run intervals and slowly work your way up. The first time it asked me to run for three minutes straight, I freaked out... but I was able to do it!
Tip #2: Learn & Invest in Good Running Shoes
Just grabbing a pair of sneakers and hitting the pavement if you’re not a runner may not work out well. (read more about achieving running goals!).
In fact, running shoes not specifically geared toward your running form and stride can cause:
- ankle pain
- hip pain
- shin splints
- knee pain
- poor running performance
When it comes to running form, many females are natural heal strikers. Thus, we require running shoes with forefoot cushioning. This made a world of difference to my runs. Mainly, it reduced a lot of pain.
Learn proper running form and complement that with the right shoes.
My personal favorite brand of running shoes is Asics. However, I'd recommend someone take a look at your stride to determine the best fit for you.
Keep in mind too that you will need new runners every year or so (depending on how much you end up running). They wear down and a worn shoe can cause pain. So, if the shoes you love are on sale, buy two pairs!
Tip #3: Strength Training
This is easily my biggest piece of advice when people ask me about running. As much as I hate to admit it, you really do need to have a base amount of strength in order to be a runner!
Add some strength exercises into your running program. Develop a base amount of strength first.
For many people, running causes aches and pains. Specifically in the knees (learn how to fix knee pain).
Improving your glute strength is one way to reduce this pain. This can be done with really simple glute activation exercises.
Trust me, strong glutes are one of the biggest things overlooked when it comes to running (here’s why you want to strengthen the glutes!). That, along with hamstring exercises for runners can be a missing link in your training plan.
And with strength training comes improving mobility. If your ankles and hips don't move as they should, things like your knee will cave in and cause pain.
Stronger glutes and hip mobility make a huge difference to new runners.
If you have poor mobility or strength, running is a terrible form of fitness for you to start with. Because the repetitions are so high, the repetitive nature causes a lot of pain if your form is off and your body isn’t performing properly.
Your time would be better spent addressing these issues first. Below are some great follow-along options to strengthen the glutes as well as improve lower body mobility.
Tip #6: A Solid Playlist
Having a solid running playlist can help you almost zone out and slightly meditate/daydream while running. It took me two years to get to the "zone out" point though so don't rush yourself!
Having a solid running playlist can help you almost zone out and slightly meditate/daydream while running. It took me two years to get to the "zone out" point though so don't rush yourself!
If you have crap music, about four minutes into your run you’ll wonder wtf you’re doing running. Instead, take the time to craft a playlist or two so you don’t weep about the fact you’re trying to run- especially if you're winter running!
Tip #7: Have A Goal & A Plan
Just like lifting weights, if you don’t have a plan you kind of just aimlessly do crap and never really achieve much.
Set a running goal. This can be distance or speed-based but set a goal.
Then, each time you run, I try and progress a little; push a bit longer, change intervals etc. If you’re not progressing your workouts your body won’t adapt to them.
When you're brand new and need a running program, the couch to 5km app is easily the best investment.
Tip #8: Warm The Eff Up
Another area I liked to skip thinking that walking for a few minutes would be enough. It's not.
Grab a five-minute warm-up and make sure you do some dynamic work and mobility drills before your run.
This will help the proper muscles know they should be firing and reduce discomfort and injury.
Tip #9: Pay Attention To Your Body
It turns out, that while I have an ideal body to run my body actually hates running. Seriously, it is just not something that comes naturally to me. So not only do I need to pay attention to how I’m running while I’m running.
But it also means that I need more recovery between runs.
My issue with workouts is that I love them. I love pushing or escaping or just the sheer physical-ness of them.
Unfortunately, my body doesn’t tolerate this and I’ve learned (the hard way) that I can’t run on back-to-back days or do two five-kilometer runs in a week (though hill sprints + one long run works).
You know your body best, so pay attention to it! If your ankle/hip/knee is just feeling a bit off, instead of heading out for your run and placing a bunch of repetitive impact on it, opt for something else. Foam roll, stretch or do some mobility work but listen to the signs and cues your body gives
Other Resources To Help Improve You Start Running
Honestly, there’s a lot that goes into learning to run as a non-runner. And for most of us, it doesn’t come easily. You’ve got to work for it. I never (seriously ever) in my life thought I would say I enjoy running but I do. But in the last few years, there have been many lessons learned! Hopefully, these beginner tips can help you not make the same silly mistakes I did when learning to run.
Lisa says
Zombie Run!
5k training app and another app that you can adjust distance, time etc.for goals!
fitasamamabear says
Okay, I thought about doing the real zombie run haha but in the end I decided I'd be focusing on not having heart failure instead of running lmao- it looks scary!! I heard there's a zombie run app though but never did try it- you love it??
Megan Stevens says
These are great tips; thank you! My best help so far has been to walk jog; I alternate, and that keeps it gentler.
fitasamamabear says
I did walk/run or walk/jog for a long time- and it's great! Any movement is good movement so stick with what you enjoy and what feels good 🙂