How to Start Running: Tips for Beginners

3 June 2025

So, you've finally decided to lace up those sneakers and hit the pavement? Welcome to the club! Whether you want to run for health, stress relief, or to outrun your kids at the park (we don’t judge), you’re in the right place. Starting a running habit can be equal parts exciting and intimidating. But don’t worry—I’ve got your back (and your knees).

Let’s break it all down in a lighthearted, beginner-friendly way, sprinkled with practical tips and a few laughs to keep things fun. Because let’s face it, if you're not enjoying yourself at least a little, it’s way too easy to fall back onto the couch.

Why Running? Seriously, Why Put Yourself Through That?

If you're wondering, "Why should I start running?"—great question! Running is like the Swiss Army knife of workouts. It's free (well, mostly), requires minimal gear, and can be done just about anywhere. Plus, it's a powerhouse for:

- Burning calories 🔥
- Strengthening your heart 💓
- Boosting your mood (hello, endorphins!) 😄
- Improving sleep 😴
- Reducing stress 🧘

And yes, you do get to brag a little. "Oh yeah, I went for a run this morning." Sounds pretty awesome, right?

Step 1: Don’t Buy Fancy Gear. Yet.

I get it—you saw those sleek running shoes online with air-cushioned soles and $200 price tags. But slow your roll. You don’t need to remortgage your house to start running.

What You Actually Need:

- Comfortable running shoes – Go to a store where people actually run. Get fitted. Your feet will thank you.
- Breathable clothing – Think moisture-wicking fabric. Cotton is great for pajamas, not for running.
- A good sports bra (ladies) – Trust me on this one.

Everything else? Optional. You don’t need fitness trackers, compression socks, or Bluetooth water bottles to get moving.

Step 2: Set Realistic Goals (Because You’re Not Training for a Marathon. Yet.)

Let’s be clear. You don’t need to run a 10K next weekend. Or ever, if you don’t want to. Running is about progress, not perfection. Start with goals that don’t make your brain scream, "You gotta be kidding me!"

Great Beginner Goals:

- Run for 1 minute without stopping.
- Run/walk a mile.
- Run 3 times a week.
- Sign up for a fun run with donuts at the finish line (yes, these exist!).

The point is, set goals that motivate you without making you want to ghost your running shoes.

Step 3: Embrace the Walk-Run Method

Spoiler alert: Walking isn’t cheating. In fact, it’s how most successful runners start.

Here’s a Simple Plan:

- Week 1-2: Walk for 4 minutes, run for 1 minute. Repeat 5 times.
- Week 3-4: Walk for 3 minutes, run for 2 minutes.
- Gradually flip the script until you’re running more than walking.

Think of it like dipping your toes in instead of cannonballing into the deep end. Your body will thank you. And guess what? You'll still break a sweat and burn calories.

Step 4: Warm Up So You Don’t Break Yourself

Look, I get it. You want to power out the door with Eye of the Tiger blasting in your ears. But your muscles are like cats—they don’t like surprise sprints.

Try This Warm-Up:

- 5-minute brisk walk
- Leg swings – front to back and side to side
- Arm circles – so you don’t run like a T-Rex
- Gentle lunges – just enough to wake up those sleepy hips

Warming up keeps injuries at bay and makes running feel slightly less awful, at least in the beginning.

Step 5: Find Your “Why” (It’s Deeper Than You Think)

When your alarm goes off at 6 a.m. and your bed is whispering sweet nothings—your “why” needs to be louder.

Maybe you want to:
- Feel more energized during the day
- Reduce anxiety without meds
- Rock that wedding outfit collecting dust
- Be a good role model for your kids

Whatever it is, write it down. Stick it on your mirror. Tattoo it on your forehead (okay, maybe not). Just don’t forget it.

Step 6: Pace Yourself Like a Sloth with a Purpose

New runners often make the same mistake: going too hard, too fast. And then—bam! Shin splints, wheezing, and regret.

Tips to Pace Yourself:

- Run slower than you think you should – you’re not being chased by bears.
- Use the “Talk Test” – if you can chat while jogging, you’re golden.
- Save your sprint for the last 10 seconds (just for dramatic effect).

Remember, this is a slow roast, not a microwave dinner.

Step 7: Music or No Music? That Is the Question.

Running with music can make you feel like Rocky. But some folks prefer nature’s playlist—birds chirping, dogs barking, occasional honking.

Pros of Running With Music:

- Pumps you up
- Distracts from discomfort
- Helps keep a rhythm

If You Run Without:

- You’re more aware of your surroundings
- You might find running meditative
- You can hear your own motivational self-talk (or curses—we don’t judge)

Try both. See what pumps your proverbial tires.

Step 8: Celebrate the Small Wins (They're Actually Huge)

Ran for 5 minutes without stopping? Victory. Ran even though it was raining? Champion. Didn’t cancel today’s run with a flaky excuse? Gold medalist.

Treat yourself:
- Post a sweaty selfie
- Add a gold star to your calendar
- Buy new socks (hey, it counts)

Celebrating keeps morale high and helps build long-term habits. And yes, you should absolutely brag a little.

Step 9: Listen to Your Body (Not Just Your Playlist)

Your body is constantly giving you feedback—some of it subtle, some of it screaming.

Learn the difference between:

- Good soreness – “Hey, I did something great yesterday!”
- Bad pain – “Ow! Something’s not right. Help.”

A Quick Guide:

- Shin splints? Rest and ice.
- Knee pain? Back off and check your form.
- Side stitches? Breathe deeper. Also, no chili before running.

Push yourself, but don’t overdo it. Respect the process and your body will (eventually) cooperate.

Step 10: Make It a Habit, Not a Hassle

The best way to start running? Keep showing up. Motivation fades. Routine sticks.

Habit-Building Hacks:

- Schedule your runs like appointments
- Keep your gear visible (sleep in your running clothes if it helps!)
- Pair it with something enjoyable (podcast, scenic route, post-run smoothie)

Eventually, it’s just “something you do”—like brushing your teeth or binge-watching Netflix.

Bonus Tip: Find Your Community

Running doesn’t have to be a solo mission. There’s a whole world of runners out there—online and off—cheering you on.

- Join a local beginner’s running group
- Post your progress on social media (or stalk other runners for inspo)
- Download running apps that offer virtual challenges or support

Running doesn’t just change your body. It can reshape your mindset and your tribe.

Final Thoughts: You’ve Got This, Runner 🏃‍♀️ 🏃‍♂️

Starting to run is like going on a first date with your future self. Awkward at first, but potentially life-changing. You don’t need to be the fastest, fittest, or most fashionable. You just need to start—and keep showing up.

So go ahead, take that first step. Even if it’s a shuffle. Even if you look like a baby giraffe in motion. We’ve all been there.

And before you know it, you’ll be the one giving out running tips with a medal around your neck and a confident grin on your face.