10 Running Tips for Beginners

Starting a running routine is really exciting, but it can also feel a bit overwhelming, especially if you’ve never run before. So, whether you’re training for your first 5K or just want to be more active, these 10 running tips for beginners will help you build a solid foundation and set you up for success!

1. Start Slow

When you’re just starting out, it’s tempting to dive in full force, but it’s important to start slow. Begin with short runs or even a combination of walking and running. For example, try running for 30 seconds and walking for 1 minute, gradually increasing your running time as you feel more comfortable. If you start with too much mileage or running too fast, you’re likely to either get injured or start feeling burned out – or both.

2. Invest in Good Running Shoes

Having the right shoes is essential for injury prevention and comfort. Running shoes are designed to provide support, cushioning, and stability for your specific foot type. I personally love Brooks running shoes, but your best bet is to head to your local running store where they can assess your stride and find the perfect shoe for you.

3. Warm Up and Cool Down

Warming up before you run helps prepare your muscles and joints, while cooling down after your run aids in recovery. A simple warm-up can include dynamic stretches or a light jog to get your blood flowing. After your run, take a few minutes to stretch and allow your heart rate to gradually return to normal. When I was first starting out, I never did either of these things but now that I’ve been running for a long time, I never skip it! Never underestimate the power of a proper warm up and cool down, trust me.

4. Focus on Form

Good running form can make your runs feel easier and reduce your risk of injury. Keep your back straight, shoulders relaxed, and arms swinging naturally by your sides. Try to land with your feet under your body, not in front of you, to reduce impact and improve your stride. A running coach told me once that “you can only run as fast as your arms will go,” and that really stuck with me. If your shoulders are all hunched up by your ears, there’s no way they can swing quick enough to keep up with your legs.

5. Set Realistic Goals

Even though running a fast 5K or a sub 5-hour marathon sounds like something you might want to achieve, these goals may be a bit ambitious when you’re first starting out. Setting small, more achievable goals will help you stay motivated as you progress. Whether it’s running a certain distance without stopping or shaving time off your previous run, having goals gives you something to work toward. Celebrate your accomplishments, no matter how small—they add up to big ones with time!

6. Hydrate and Fuel Properly

Staying hydrated is essential, especially if you’re running in hot weather. Drink water before, during, and after your run to replace fluids lost through sweat. Additionally, fueling your body with a light snack before a run (such as a banana or energy bar) can help provide the energy you need to perform your best.

7. Listen to Your Body

As a beginner (really, this is true for any runner, regardless of experience), it’s crucial to pay attention to your body’s signals. If you feel sharp pain, discomfort, or fatigue, it’s okay to stop and rest. Pushing through pain can lead to injuries. If you’re feeling great, challenge yourself to go a little further, but always listen to your body and know when to take it easy. There is nothing wrong with taking an extra rest day if your body needs it!

8. Don’t Skimp on Cross-Training

Incorporating other forms of exercise into your routine, such as cycling, swimming, or strength training, can help improve your running performance. Cross-training strengthens muscles that are not used during running, which can enhance your overall endurance and reduce the risk of injury. I noticed a SIGNIFICANT difference in my race times when I was lifting weights too versus when I was just running.

8. Stay Consistent

Consistency is key when it comes to running. Aim to run at least three times a week to build endurance and improve your fitness. It’s better to run consistently, even for shorter distances, than to have long periods of inactivity. Over time, your body will adapt, and running will become easier.

10. Avoid the Comparison Game

When you’re scrolling Instagram and see a bunch of super fit, fast runners, remember that they were once a beginner too. Every runner starts somewhere, and progress looks different for everyone. Focus on your own progress and celebrate the improvements you make, no matter how small. Running is a personal journey, and consistency and patience are what lead to long-term success.

Starting out as a runner can be intimidating, but with the right mindset and approach, you’ll find that running becomes easier and more enjoyable over time. Keep these 10 running tips for beginners in mind as you embark on your running journey, and remember that progress comes with patience. Stay consistent, listen to your body, and enjoy every step of the way!