New to Running? 7 Steps to Get You Started

It’s the morning hour, you’re driving to your favorite coffee spot, and you catch the same runners sprinting past. Or maybe you’re scrolling through social media, seeing friends post about their latest runs – the glow of accomplishment, the promise of fresh air and endorphins. And a little voice inside your head whispers, "Maybe I could do that too."

Well, guess what? That little voice is absolutely right. Running is one of the most accessible, effective, and rewarding forms of exercise there is. You don't need fancy equipment - just a decent pair of shoes! 

If you're new to running, the thought of lacing up and hitting the pavement can feel a bit daunting. Visions of gasping for breath, aching muscles, or "runners high" that feels more like a "runners sigh" might dance in your head. But, hey, everyone starts somewhere. With the right approach, you can transform from a running curious beginner into a confident, consistent runner.

How to Start Your Running Journey

Here’s your ultimate guide to getting started, designed to make your entry into the running world enjoyable and sustainable.

1. Get Equipped (Properly!)

Before you even take your first stride, there’s one non-negotiable item: running shoes. This isn't about fashion; it's about function and injury prevention.

• Visit a Specialty Running Store: This is truly the best advice for beginners. Staff at these stores are trained to analyze your gait (how your foot lands and pushes off) and recommend shoes that provide the right support and cushioning for your foot type. Seriously, it makes a world of difference.

• Comfort is King: Don't buy shoes because they look cool or are on sale. They should feel comfortable from the moment you try them on.

• Other Gear: Beyond shoes, moisture-wicking socks (to prevent blisters), comfortable athletic clothing, and maybe a water bottle for longer efforts are great additions. For women, a supportive sports bra is essential.

2. Start Slow, Go Gradual – The Walk/Run Method

This is the golden rule for new runners. Trying to run too far, too fast, too soon is the fastest way to get injured, discouraged, or both. The walk/run method is your best friend. It allows your body to gradually adapt to the demands of running, building cardiovascular fitness, and muscular strength without excessive strain.

How to do a walk/run method:

• Warm-up: Always start with 5 minutes of brisk walking to get your blood flowing.

• Intervals: Alternate between short bursts of running and longer periods of walking. For example:

  • Week 1: Run 30 seconds, walk 2 minutes. Repeat 6-8 times.

  • Week 2: Run 1 minute, walk 90 seconds. Repeat 6-8 times.

  • Gradually increase the running time and decrease the walking time over subsequent weeks.

• Cool-down: Finish with 5 minutes of easy walking and some gentle stretching.

If a run interval feels too long, shorten it. If a walk interval feels too short, lengthen it. This is your journey.

3. Consistency Over Intensity

It’s far better to run three times a week for 20 minutes using a walk/run method than to attempt one long, grueling run that leaves you sore and dreading the next one. Try to schedule your runs for the same days each week to build a habit. Don't feel like every workout needs to be running. Incorporate rest days, walking, or gentle cross-training like cycling or swimming to aid recovery and build overall fitness.

Just as important, but don’t obsess over your pace. Especially when starting, focus on time on your feet, not how fast you're going. A slow jog is still a jog! Your pace will naturally improve as your fitness does.

4. Fuel Your Body and Hydrate

What you put into your body directly impacts your energy levels and recovery. Focus on whole foods – fruits, vegetables, lean proteins, and complex carbohydrates. Don't run on an empty stomach, but also avoid heavy meals right before a run. Experiment to see what works best for you. Drink water consistently throughout the day, not just when you're thirsty. For runs under 30-40 minutes, water is usually sufficient.

5. Master the Basics of Form

While you don't need to be a biomechanics expert, a few pointers can make your running more efficient and comfortable. Keep your gaze forward, about 10-20 feet in front of you. Don't stare at your feet. Avoid hunching. Keep your shoulders down and relaxed, away from your ears.Keep your elbows bent at roughly a 90-degree angle. Your arms should swing forward and back, not across your body.

Aim for light, quick steps, landing gently on your midfoot rather than heel-striking or toe-striking heavily. Think "running on eggshells." Imagine a string pulling you gently upwards from the crown of your head. Avoid leaning too far forward or backward.

Getting the form right on your running journey takes time so don’t give up too quickly! Allow your body and mind time to adjust.

6. Listen to Your Body (Seriously!)

This is perhaps the most important advice for any new runner. It’s normal to feel some muscular discomfort or fatigue when you’re starting out. Sharp, localized pain that doesn't go away is a red flag. If something hurts, stop. Don’t ever skip a rest day - your muscles build and repair themselves on rest days. 

Moreover, if you suspect an injury, consult a healthcare professional. Pushing through pain can turn a minor issue into a major setback.

7. Find Your Motivation and Enjoy the Journey!

Running isn't just about physical benefits; it's a powerful tool for mental well-being. Be realistic, maybe it’s running for 10 minutes straight, or completing a local 5K. Small, achievable goals keep you motivated. If possible, find a running buddy as accountability and camaraderie can make a huge difference.

If you enjoy running outside, keep things fresh by varying your running paths. This can help keep you motivated and on track. Don’t forget that every run is an accomplishment. Acknowledge your efforts and your process. There will be good days and bad days. Some runs will feel effortless, others like a slog. That's normal. The goal is progress, not perfection.

Embrace Your Running Journey

Stepping into the world of running is an exciting adventure. It offers a unique blend of challenge and reward, a chance to connect with your body, clear your mind, and experience the world around you in a new way. So, take that first step – or rather, that first walk/run interval – and know that you're joining a global community of people who have found joy and strength on the open road, one footfall at a time. Happy running!