Starting to run for the first time can be a daunting task. For those of us who haven’t been runners for most of our lives, learning to run later in life can seem impossible. I’ve definitely been thereโfor years, I thought I could never be a runner because I hadn’t been taught the right way to run. Now, I’ve finished three marathons, have 16 half marathons, and many shorter races. Having started as someone who thought she could never run, I have a lot of passion for working with people who want to to learn how to start running. Whether it’s for a New Year’s Resolution or you want to train for your first 5K with a friend, these are my biggest tips for those of you who want to start your running journey.
Run slowly
The biggest tip that I give to friends, family, and clients who want to learn how to start running is to go slowly. It’s so easy to want to go out too fast, especially when you think that when you’re a runner, you’re supposed to run fast. The vast majority of your training, in fact, all of your training when you’re first starting out, should be done at a conversation pace. If you were to be running with a friend, you should be able to hold a conversation with them and talk in complete sentences as you run. So many new runners start off too fast, they get out of breath, and get frustrated. Constantly remind yourself to run slowly. Once you’ve built up a solid base of running for a few months, you can start to add in some basic speed work to get faster.

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Take walk breaks
The run-walk method is a huge help as you’re learning how to start running. You may not have built up the strength and endurance you need to run for 20 or 30 minutes straight. Don’t let the run-walk method make you think that you’re not really running: it’s a completely legitimate way to train, and many runners finish marathons using the run-walk method. When you’re first starting to run, find a beginner’s training program like a couch to 5K plan that incorporates running and walking intervals. (I personally used the plan in the Runner’s World Complete Book of Women’s Running [affiliate link] when I started.) You’ll start running for short periods of time, then walking a bit, gradually increasing the duration of your running intervals. Follow the plan, and in a few weeks you’ll be running exclusively!
Focus on running for time, not distance
When you first start to run, focus on running for a set amount of time, not a set number of miles. It can be daunting to think that you have to go out and run two or three miles when you first start running. I love starting beginners off focusing on running and walking for a certain time than distance, because it gives you an easy end point of the workout to focus on. Running for time also makes it easier to run slowly since it doesn’t matter how far you go during your workout. Many advanced athletes also train using time instead of mileage, so don’t think this method of training is just for beginners.
Add in strength
The biggest reason why many new runners quit is because they get injured. Starting a strength training routine helps to strengthen stabilizing muscles, which in turn helps you run with good form, reducing your risk of getting injured. Make sure that you follow a strength routine for runners that incorporates exercises to strengthen the upper body, core, hips, legs, ankles, and feet. I am personally a huge fan of yoga as full-body strength training for runners, because it not only strengthens the entire body, but yoga also benefits runners by helping you practice breath control and mental techniques that you can use as you run.
Get good shoes
Good running shoes can completely change your running experience, which is why finding the right pair is so important when learning how to start running. Having worked in running specialty retail for several years, every day I would work with customers whose running experience was completely changed when they found the right pair of running shoes. I would strongly encourage any new runner to head to a running specialty store (not just your local general sporting goods store) to have your gait analyzed and to be fit for shoes. A well-trained employee should take you through the steps you need to choose the right running shoe. You don’t need to buy the most expensive shoe there, but I would encourage you to buy the shoe that’s the most comfortable to you. If your feet are comfortable, continuing to run will be much easier.
Runners: have any suggestions to add?
How did you learn how to start running?
This is going to be me in a few months. I’m going to be starting completely from scratch–no running muscle, no endurance.
Luckily your mental muscle is still there! You’ll be back in beast mode in no time. ๐
I’ve come to learn that the hardest part about running is the first few weeks. Running is actually pretty easy once you train yourself to run for extended periods of time. Thanks for the read!
You’re absolutely right, John. Those first few weeks when your body is getting used to running are the hardest. Once your body starts to adapt, running get so much easier!
These tips are so useful, Beth! I always recommend the run-walk method for new runners. It makes it less intimidating and more approachable!
Yes, me too! I’ve used run/walk to get me through races I’ve been undertrained for, and to get me through long runs when my body’s just not having it. Taking walk breaks really does help!
Great information. I did a similar post a few weeks back and mentioned many similarities. I think shoes are of UTTER IMPORTANCE and fueling right is important too! i like the focus on time, not distance – it makes such a big difference mentally!
Thanks, Sarah! I agree 100% about fueling. If you’re not putting the right stuff in your body, it won’t perform like you want it to.
Whenever the running bug strikes me again I’ll prob have to start here. Thanks for the tips ๐
Question: What is your advice on frequency of running? I know I should aim for 20-30 minutes, but should I train every day? Every other day? Love the article, very inspiring to the non-runner such as me.
glad to hear u have completed many marathon,well shoes play very crucial role when running,it very important to wear right shoes while running,thanks for share your experience with us.
Wow, good stuff. Thanks for sharing them. I really like how you emphasize the importance of getting a good pair of shoes. I love running but I have flat feet and you can’t imagine how painful to run with them. I got some injuries but I didn’t want to give up like that. Fortunately, I finally find good shoes just for flat feet only. Once I wore them I wished I would never have to put them off.
Thanks for these tips! They are great not just for the beginners even for those who are already working out regularly.
Thanks for the running tips, girl! I recently found out just how important running shoes are. I was noticing back pain, and it was actually my chiropractor that recommended I get a good pair of running shoes. I have a great pair of Brooks now, and it’s made a huge difference in my posture, performance, and recovery. Take care! ๐
I’ve been trying to start running for the last few weeks! So far, can’t get used to it. I just get so tired and sweaty. I’ll take the tips you mentioned and give it one more try; I hope they work for me.