How to Start Running: Tips for Beginners

Alright, so you’re thinking about starting running. Maybe you’ve seen a few too many “running is life” posts on Instagram, or maybe you’re just tired of pretending you don’t own a gym membership you never use. Either way, if you’re looking for how to start running without feeling like you’re dying halfway through, I’ve got you.

Let’s get one thing straight—starting to run isn’t a sprint (pun intended). You’re not going to go from zero to marathon in a week. If you’re anything like me, your first couple of runs will have you questioning life choices. My first attempt? Let’s just say I spent more time gasping for air than actually running. (RIP, my dignity).

Anyway, here’s the kicker: running can actually be fun once you get into it—if you do it right. You’ve just got to start small, stay consistent, and give yourself permission to fail… a lot. (My first herb garden died faster than my 2020 sourdough starter—RIP, Gary).

Why You Should Start Running

I’m going to be real with you: running is amazing. It feels like flying when you finally get the hang of it. There’s a reason why people love it so much. It’s a workout for both the body and mind. Here’s why I actually keep running:

• Cardiovascular health: My heart feels like it’s got a VIP pass to the “We’re Doing Good Today” club. Plus, when you run regularly, you’re basically giving your heart the workout of its life.
• Weight management: Running burns so many calories. You’ll burn through them like a hot knife through butter, and then probably be hungry enough to justify that burger you’re eyeing.
• Mental health: After a run, I feel like my brain has been reset. If you’ve never experienced that post-run high, it’s like a natural antidepressant. I swear, it’s better than my old anxiety meds (but don’t quote me on that).
• Stronger muscles and bones: Running builds muscle (hella leg muscle), and I can’t even tell you how much stronger my knees feel—way more stable than when I started.
• More energy: I was skeptical at first, but running actually made me less tired. I now have more energy to do… well, pretty much everything. It’s like a cheat code for life.

Alright, now that I’ve sold you on the benefits, let’s talk about how to actually start running without getting overwhelmed.

Preparing for the Run: Get the Gear, Not the Guilt

First things first: gear. I know, I know, you don’t need the fancy stuff. But let me tell you—investing in the right shoes? Non-negotiable. If you’re running in your old Converse (I’ve done this), you’re just asking for blisters. And nobody’s got time for that.

1. Get the Right Running Shoes

Look, I’m not saying you need to spend a fortune (unless you’re into that, and hey, more power to you). But, you’ll want something that actually supports your feet. Don’t make my mistake and go for style over comfort. Trust me, I thought I was making a cool statement with my $30 knockoff Nikes from Target. Spoiler alert: they didn’t support anything, except my regret.

Go to a running store if you can. They’ll watch you run (awkward) and pick the right shoes for your gait. It’s an investment that pays off, I promise.

2. Clothing that Won’t Kill Your Vibe

No cotton. Ever. That’s my number one rule. When you’re running, sweat will be your best friend. You need moisture-wicking fabrics to keep you comfortable. Otherwise, you’ll end up chafing in places you didn’t know existed. And trust me, I’ve been there. It’s not cute.

3. Set Realistic Goals—Or Just Don’t Set Any at All (For Now)

Look, it’s tempting to dive in with big goals, like “I’m going to run 5 miles tomorrow.” I mean, I get it. But real talk? Your body needs time to adjust. I thought I could handle a 3-mile run after one week of training. Haha. Yeah. No.

Set small, achievable goals. Week one, aim for 20 minutes. Then, as you get stronger, you can go for more.

How to Start Running: The Basic Steps

Alright, let’s get into the nitty-gritty of how to actually start running without looking like a fish out of water.

1. Start with Walking—Yes, Walking

Now hear me out. You’re not going to just jump into running straightaway (unless you’re a robot—hello, Terminator). Start by walking to build some stamina. I know, it sounds boring, but hear me out: walking gets your body used to the movement, and when you add running into the mix, your muscles are less likely to freak out.

Walk for 30 minutes, 3-4 times a week. That’s it. Just take it slow. And for the record, walking is not cheating. Not at all.

2. Try Run-Walk Intervals

Once you’re comfortable with walking, try running in intervals. You’ll run for 30 seconds, then walk for 90 seconds. Then run again. It’s like alternating between a sprint and a power nap, except both of them involve moving. It’s honestly a lifesaver, and it’ll help you build endurance without totally burning out.

One thing I learned the hard way? Don’t be a hero. You’re not going to run a marathon in your first week (unless you’re one of those ultra-fit freaks, but we’re not talking about them right now).

3. Pay Attention to Your Form

Okay, here’s a hot tip from me to you: your form matters. Think about it like this: if you’re hunched over like the Hunchback of Notre-Dame, your lungs are gonna be mad at you. Keep your chest up, head high, and your shoulders relaxed. Trust me, your body will thank you.

If you’re struggling with your breathing, try breathing through your nose instead of your mouth. I personally suck at that, but hey, it works for some people.

4. Increase Your Distance Gradually

One of the keys to how to start running without feeling like you’ve been hit by a truck? Gradual progress. If you can run for a minute, go for a minute and a half next time. Slowly increase your distance and time—no need to rush. You’ll get there. Promise.

Common Running Mistakes to Avoid (That I Totally Made)

Look, I’ve made all the mistakes. I’m the queen of “too much, too soon.” But I learned. So you don’t have to. You’re welcome.

1. Skipping Warm-Ups and Cool-Downs

I’m guilty of this. I’d just throw on my sneakers and hit the pavement. What’s a warm-up? But after pulling a muscle or two, I realized—yeah, it’s important. I mean, how else do you expect to run without feeling like your legs are going to snap in half?

Warm up with dynamic stretches (leg swings, lunges), then cool down with some static stretching (hold those stretches, y’all). It makes a huge difference.

2. Running Too Much Too Soon

Don’t do what I did: trying to run a 5K after two runs. I almost passed out. Seriously. It was not cute. Instead, slowly build up. No shame in taking it slow. None.

3. Not Listening to Your Body

You’ve got to listen to your body. I mean, I’m the worst at this. I’ll push through just to finish a run, but that’s how injuries happen. If you’re in pain, stop. Rest. Stretch. Google “how to ice an ankle,” then get back to it tomorrow. It’s okay to take breaks.

Staying Motivated

Here’s the thing: it’s hard to stay motivated when your first 10 runs feel like slow torture. But you know what? It gets better. Promise.

1. Find a Running Buddy

Running alone can get lonely. I’ve tried it. Not great. Find someone to run with. Even if it’s just for a few sessions, having a buddy makes a world of difference. Plus, you can laugh about how you both almost choked on air after your first sprint. Misery loves company.

2. Track Your Progress

You’ll want to track your runs. Not because you’re obsessed with numbers (okay, maybe a little), but because it’s motivating. Download a running app and watch yourself improve.

3. Change Up Your Route

Running the same route gets boring. Mix it up! Try new paths, different neighborhoods, or even a trail. I promise, you’ll feel like a real adventurer. It’s not just running anymore—it’s a quest.

Wrapping It Up

Fast forward past three failed attempts, and here’s what I’ve learned: running doesn’t have to be a struggle. It can be a fun, challenging, and rewarding part of your life if you approach it the right way. It’s all about baby steps, the right mindset, and a little bit of humor along the way.

So lace up those shoes, take a deep breath, and just start running. And if it takes a few tries to get the hang of it? Don’t worry. You’re doing just fine.

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