9 Practical Running Tips For Beginners [From A Non-Runner]

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 running tips for new runners 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

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.

How Often Should Beginners Run?

Consistency matters more than intensity when you're starting out so keep it simple. If you can only swinr 1-2 times per week, that's OKAY. A general guidelines for beginners is:

• 2–3x per week
• rest days in between
• build slowly

9 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 below 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

Don’t just grab any sneakers and start running—your shoes matter more than you think (read more about achieving running goals!).

Wearing the wrong shoes can lead to:

• ankle pain
• hip pain
• shin splints
• knee pain
• poor running performance

Many runners (especially women) are heel strikers, so having proper cushioning can make a huge difference in comfort and impact. My personal favorite brand of running shoes is Asics.

Focus on good running form and get fitted for shoes that match your stride. And remember, replace them regularly, as worn-out shoes can lead to pain.

Tip #3: Strength Training

If you want running to feel better, strength training matters.

Weak muscles, especially the glutes and hamstrings, are a big reason runners deal with aches and pains (like knee pain). Adding simple strength work, like glute activation exercises and hamstring exercises for runners, can make a huge difference (learn more about glute exercise benefits!).

Mobility plays a role too. If your hips and ankles aren’t moving well, your form suffers, and that’s when pain shows up.

Build a base first. Strong glutes and good mobility will make running easier, more efficient, and far more enjoyable.

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 Up

Another area I liked to skip thinking that walking for a few minutes would be enough. It's not.

Grab a five-minute how to warm-up before lifting 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

Why Running Feels Hard At First

In part, it feels hard because it is hard and a new thing for your body. So, have some grace, it does get better. There are also a few other reasons:

• You’re going too fast
• Your body isn’t adapted yet
• Your breathing isn’t controlled

Going too fast and breathing are normally tied together, and the main reason new runners fail. Slow down.

More Resources To Improve Your 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.