10 Running Tips for Beginners
Running is one of the most accessible and rewarding forms of exercise. Whether you’re lacing up your trainers to improve your fitness, lose weight, or simply enjoy the mental clarity that running brings, starting off on the right foot is crucial.
The first step is often the most daunting, so if you’re looking for a bit of guidance before you hit the pavement, you’ve come to the right place.
Here are 10 running tips for beginners – everything you need to know to get started and make running a sustainable and enjoyable part of your routine!
Start slow and steady
The excitement of starting a new running journey can make you want to sprint out the door. But resist the urge! Running is about building a habit, not burning out. Start with a mix of walking and running to gradually improve your stamina and ease into the routine.
For example, alternate between one minute of running and two minutes of walking, repeating the cycle for 20-30 minutes. This is known as interval training.
As you get fitter and more confident, you can increase your running intervals and reduce walking breaks. Building up gradually helps you stay consistent while minimizing the risk of injury.
Invest in proper running shoes
The right pair of running shoes can make or break your running experience. Ill-fitting or unsupportive footwear can lead to discomfort, blisters, and even injuries like shin splints or knee pain.
To avoid this, visit a specialty running store where experts can analyze your gait and recommend shoes that suit your running style and foot type.
Don’t be tempted to choose a pair based solely on looks – comfort and functionality should always come first. And remember, running shoes have a lifespan – replace them every 300-500 miles to keep your feet happy and supported.
Check out our guide on choosing the right running shoes for more guidance.
Set realistic goals
One of the biggest mistakes made by beginner runners is aiming to achieve too much too fast. Not only can this lead to injury – it can lead to frustrarion too. Forget strict training plans and instead focus on small, achievable goals that fit your lifestyle. Maybe it’s running for 10 minutes without stopping, jogging twice this week, or completing your first 5K at your own pace.
These bite-sized goals not only make running less daunting but also help you build confidence, stay injury-free, and enjoy the process. Focus on progress, not perfection, and celebrate each milestone, no matter how small.
Focus on form
Good running form not only makes running feel easier but also helps prevent injuries. Keep your posture upright, with your head held high and your gaze forward – and resist the urge to look down at your feet. Relax your shoulders and arms, letting them swing naturally at your sides, and avoid clenching your fists.
When it comes to your stride, aim for a midfoot strike and keep your steps light and quick – landing each step softly. Overstriding (taking steps that are too long) can put unnecessary stress on your joints. Instead, focus on shorter, more efficient strides to conserve energy and protect your body.
Learn more about running form mistakes and how to improve your technique
Warm up and cool down
Before you start running, it’s important to get your body ready. A good warm-up gets your blood flowing, loosens your muscles, and reduces the risk of injury. Begin with a brisk 5-10-minute walk and some dynamic stretches like leg swings, high knees, and gentle lunges.
Equally important is cooling down after your run. This helps your heart rate and breathing return to normal gradually, improves flexibility, and aids recovery. End your session with 5-10 minutes of light walking followed by static stretches to target your calves, hamstrings, quads, and hips. Trust us – it’ll make a big difference in how you feel the next day!
Stay hydrated and well-fuelled
Hydration is key to performing your best and recovering well after a run. Make sure you’re drinking enough water throughout the day – not just right before or after your run. As a general rule, aim to sip water consistently rather than guzzling large amounts all at once.
If you’re running for less than an hour, water is usually enough to keep you hydrated. For longer or more intense runs, consider electrolyte drinks to replenish the salts you lose through sweat. Pair this with snacks and meals rich in carbohydrates and protein to keep your energy levels steady and aid recovery.
Dress for comfort
Wearing the right gear can make all the difference when it comes to enjoying your runs. Start with moisture-wicking fabrics to help keep sweat off your skin, reducing the risk of chafing and discomfort. Avoid cotton, as it tends to hold moisture and can make you feel clammy or cold.
Dress appropriately for the weather too – layer up in colder months, but opt for lightweight, breathable fabrics in the heat. A well-fitting pair of running socks can also help prevent blisters. Feeling comfortable in what you wear will help you focus on your run, not your gear.
Listen to your body
Your body is your best guide when it comes to running. While it’s natural to want to push yourself, especially as you start to see progress, overtraining can lead to burnout or injury. Pay attention to warning signs like persistent soreness, fatigue, or discomfort – it’s your body’s way of telling you to slow down.
Remember, rest days are just as important as your running days. They give your muscles time to repair and grow stronger. And if you’re not feeling 100%, don’t be afraid to adjust your schedule. Running every day isn’t the best way to keep consistent – it’s all about finding a rhythm that works for you.
Mix things up
Variety is the spice of life – and running is no exception! Mixing up your routine not only keeps things interesting but also helps improve your overall fitness and prevents overuse injuries. Try different routes to explore new scenery, incorporate hills or trails for a tougher workout, or experiment with different paces – like alternating between jogging and short bursts of faster running.
You can also add cross-training activities, such as cycling, swimming, or yoga, to strengthen different muscle groups and give your running muscles a break. A varied routine keeps your body challenged and your mind engaged, making it easier to stay motivated in the long haul.
Be patient
Try to remember that running is a journey, not a race. It’s easy to compare yourself to others or feel frustrated if progress seems slow, but every runner starts somewhere. Building endurance, speed, and confidence takes time, and consistency is far more important than quick results.
Celebrate the small wins along the way, whether it’s running a little farther, feeling less out of breath, or simply getting out the door on a rainy day. Focus on how far you’ve come rather than how far you have to go.
Ready to get started?
We hope these beginner running tips have inspired you to lace up your trainers and enjoy the many rewards of running. It’s not just about progress – it’s about having fun, taking it one step at a time, and celebrating every step, big or small. By focusing on realistic goals and building a routine that works for you, running can become a rewarding part of your life.
To make your journey even more enjoyable, try FunRun, the beginner-friendly running app designed to make running fun! With FunRun, you can set realistic goals, track your progress, and stay motivated through fun, achievable challenges. There’s no pressure to follow rigid training plans – just steady support to help you run your way, at your own pace.
