Beginner in Running Ultimate Guide: How to Run

Running is one of the most accessible forms of exercise. It requires only a good pair of running shoes, a path, and determination to get started. Whether you’re looking to lose weight, boost your fitness, or simply enjoy time outdoors, running offers incredible benefits. However, if you’re a beginner in running, it can feel overwhelming. But don’t worry! This guide will provide you with the information and resources you need to begin your running journey. So how do you start running?

Start Slow and Set Realistic Goals

When starting your running journey, set realistic and achievable goals. Try not to aim for long distances or fast times right away. Instead, focus on consistency and building up your stamina. 

Begin with Walk-Run Intervals

A great way to start is alternating between walking and running. For example, walk for 2 minutes and run for 30 seconds. Gradually, as you build endurance and confidence, you can increase the amount of running and decrease the walking.

According to running expert Jeff Galloway, using a run-walk strategy helps prevent injury and gives your body time to adapt to the stresses of running (Galloway, 2013).

Set Achievable Milestones

Start with a small distance goal, such as running for 10 minutes straight or completing a 5K. Then once you’ve achieved that goal, set your next goal to run further or a bit faster. The key is to focus on consistency rather than perfection.

Invest in Proper Running Shoes

The most important piece of equipment you’ll need is a good pair of running shoes. Your running shoes help protect your joints, provide support, and enhance comfort during your runs.

Get Fitted for Shoes

It’s essential for a beginner in running to get shoes that are specifically designed for running, as they offer the proper support. Many specialty running stores offer free fitting sessions where they assess your running and foot type to recommend the best shoe for you. 

Replace Shoes Regularly

Running shoes wear out after about 500-800km. As the cushioning in the shoe breaks down, it can lead to discomfort and potential injury (Cipriani et al., 2016).

Focus on Proper Form

Here at Nottingham Physio we conduct Clinical Video Running Gait analysis to help you perfect your running form. It is open to anyone who has a passion for running and is looking to improve and optimise their running gait whether you are a beginner in running or an elite runner. After assessing your gait, we will alter your running technique using verbal cues and manipulation of the body to generate more upward lift. You will leave the session with improved running biomechanics ready to embark on your next goal, a personalised strength and conditioning programme and coaching tips to improve your running journey.

Listen to Your Body

As a beginner in running, it’s important to pay attention to what your body is telling you. If you feel pain or discomfort, don’t ignore it. Part of the running journey is learning to rest when you need to and seek professional medical advice if you experience persistent pain.

Rest Days

Rest days are just as important as training days. Your body needs time to recover from the physical stress of running, and this helps prevent injuries. It is suggested to have 1 or 2 rest days per week to allow your body to recover from exercise. 

Hydration and Nutrition

Running depletes your energy stores, so ensure you stay hydrated and fuel your body appropriately. Before a run, try eating a small snack that contains both carbohydrates and protein, such as a banana with peanut butter. After your run, refuel with a balanced meal to aid muscle recovery (Jong et al., 2020).

Gradually Increase Your Distance and Intensity

Once you feel comfortable running, you can increase your distance and intensity. 

Increase Distance by 10%

To avoid overtraining or injury, the general rule is to increase your total weekly distance by no more than 10% per week (running coach Hal Higdon). This slow, steady progression ensures that your body adapts and builds strength at a sustainable pace.

Add Speed or Hills

After a few weeks of consistent running, you can begin to add variety to your routine. Consider incorporating hill runs or interval training to improve your speed and endurance (Buchheit et al., 2013).

Track Your Progress

Tracking your runs can keep you motivated and help you monitor improvements. You can use a fitness app like Strava to log your distance, time, and pace.

Additionally, keeping a journal of how you felt during each run, the weather conditions, and any challenges you faced will help you understand your progress and pinpoint areas for improvement.

Join Park Run 

Running doesn’t have to be a solo activity. There are many run clubs across the country which encourage the social aspect of running such as the Coffee Run. However, the biggest event by far is park run which consists of a 5km run every Saturday morning across 2,000 locations in 23 countries across 5 continents. 

Conclusion

Running is an excellent form of exercise that can improve your physical and mental well-being. By starting slow, investing in proper gear, and setting achievable goals, you can build your fitness and develop a lifelong love for running.

Ready to start your running journey? Lace up your shoes and hit the road! Keen to read more? Read our running blogs.

References:

• American College of Sports Medicine. (2017). Position Stand: Physical Activity and Exercise for Older Adults. Medicine & Science in Sports & Exercise, 49(3), 497-508.
• Buchheit, M., et al. (2013). The Physiology of High-Intensity Interval Training. Sports Science Review, 22(2), 1-24.
• Cipriani, D. J., et al. (2016). Running Shoes and Injury Risk: A Systematic Review of the Literature. Journal of Sports Sciences, 34(4), 1-12.
• Galloway, J. (2013). The Run-Walk-Run Method. Sports Journal.
• Jong, T., et al. (2020). Nutritional Strategies to Improve Endurance Performance. Journal of Sports Nutrition, 25(6), 198-203.
• Moore, I. S., et al. (2012). Foot Strike Patterns in Distance Running. Sports Medicine, 42(10), 891-905.
• Mayo Clinic. (2021). Exercise: 5 Benefits of Regular Physical Activity. Retrieved from www.mayoclinic.org