Do you want to start running but aren’t sure where to start?
If that’s the case, you’re not alone.
Every year, millions of people slip on a pair of running shoes and discover the joy of pounding the pavement. In fact, there are currently 50 million Americans who participate in some form of jogging or running.
The problem is most beginners make the same mistakes that lead to injury, burnout, or quitting. The reality is that at least 50% of runners will experience an injury this year and new runners are at the greatest risk.
The good news is starting a running hobby doesn’t have to be difficult or painful. With the right approach, proper gear, and an appropriate training plan, you can avoid the pitfalls that derail most beginners.
In this guide, we will show you exactly how to start running.
What you’ll learn
- Essential First Steps for New Runners
- How to Choose the Right Running Gear
- Building a Foundation Training Plan
- Injury Prevention Tips for Runners
- Setting Realistic Goals and Expectations
Essential First Steps for New Runners
Before you go and buy a new pair of running shoes and go on a long run, there are some essential steps all beginners should take.
Get a checkup from your doctor. If you have been sedentary for months or have any medical conditions, talk to your doctor first.
Get fitted for new running shoes. This is where most beginners go wrong and make costly mistakes. Get a pair of shoes that are specific to your gait, foot type, and running style. Visit a specialty running store to get fitted by a professional who can analyze your run form.
Quality running gear is non-negotiable when it comes to your running experience. By having the right equipment and proper athletic wear from a reputable Sun & Ski Sports sporting goods store, you will be setting yourself up for long-term success as a runner and avoid those common beginner injuries that plague so many first-time runners.
Get your basic form down pat. Focus on landing with your feet under your body, keeping your arms relaxed, and maintaining an upright posture.
That’s it. Simple stuff right?
How to Choose the Right Running Gear
You don’t need to drop a fortune on new running gear but here are some non-negotiables.
Running Shoes: The Foundation
Your running shoes are the single most important investment you’ll make as a runner. Shop in the afternoon when your feet are the most swollen, replace your shoes every 300-500 miles, and know your gait type.
Avoid these rookie mistakes: Don’t buy the cutest looking pair, and never assume the most expensive shoes are the best ones for you.
Must-have clothing
Moisture-wicking fabrics will be your best friend. Avoid cotton because it will absorb sweat and chafe horribly during longer runs.
If you’re a woman, a good sports bra is non-negotiable.
Building a Foundation Training Plan
This is the make or break part of starting running for most beginners.
The #1 mistake new runners make is doing too much too soon. Your excitement to start is fantastic but your body needs time to adapt to a new training stimulus.
Week 1-4: Walk-run method
Mix periods of walking and running to help your body adapt and build endurance.
- Week 1: Run 1 minute, walk 2 minutes (repeat 8 times)
- Week 2: Run 2 minutes, walk 2 minutes (repeat 6 times)
- Week 3: Run 3 minutes, walk 1 minute (repeat 6 times)
- Week 4: Run 5 minutes, walk 1 minute (repeat 4 times)
Do this 3 times per week with rest days between each session. Rest days are non-negotiable and are when your body grows stronger.
Week 5-8: Continuous Running
By now you should be able to run for longer distances without having to take walking breaks.
Focus on time and not distance during these early weeks. You are still building an aerobic base.
Listen to your body and take extra rest days if needed.
Do not increase your weekly mileage by more than 10%. This is the 10% rule which prevents overuse injuries that sideline most eager beginners.
Injury Prevention Tips for Runners
Remember that statistic about 50% of runners getting injured each year?
You do not have to be part of that statistic.
Warm up and cool down
Always warm-up properly before a run with 5-10 minutes of brisk walking or light jogging. This gets your muscles ready to work.
Cool down with a walk and gentle stretching after a run. This signals to your body it’s time to relax.
Strength training for runners
Running is a full-body sport. Weaknesses in your hips, core, or glutes can lead to injury.
Incorporate some core work, hip stability exercises, and glute activation twice per week into your routine.
Pain vs. Discomfort
As a beginner, it’s important to know the difference between normal running discomfort and potential injury.
Normal: general fatigue, mild muscle soreness, heavy breathing, hunger, etc.
Warning signs: sharp pain, pain that lingers, or pain that gets worse during the activity.
When in doubt, take an extra rest day.
Setting Realistic Goals and Expectations
Goal setting is a skill every runner should master.
Start small
The first goal should be to complete 30 minutes of continuous running. That’s it. Not a marathon.
Sample beginner goals
- Month 1: Complete the walk-run program 3 times per week.
- Month 2: Run continuously for 20 minutes
- Month 3: Complete a 5K distance (doesn’t matter how long it takes)
- Month 6: Participate in your first 5K race.
Consistency over speed
Focus on building the habit and consistency over worrying about your pace. Speed and distance will come later.
Track your progress
Keep a simple running log of distance, how you felt during the run, and any aches or pains. It’s nice to look back and see how far you’ve come.
Common Beginner Mistakes to Avoid
Even with the best of intentions, all beginners are prone to make these errors.
Running every day
Rest is when your body adapts and gets stronger. Your body can’t do that when you are continuously pushing it with runs. Aim for 3-4 runs per week maximum.
Ignoring pain
It’s ok to be uncomfortable as a beginner but that “little niggle” can turn into a serious injury if ignored.
Going out too fast
Pace 90% of your runs at a conversational pace. This will build a strong aerobic base.
Your next steps
Starting your running hobby is an exciting time but don’t feel like you have to go all in from day one.
Key takeaways
Start slowly.
Listen to your body.
Stay consistent with your efforts.
Remember that 53% of race participants in races in 2024 were first-time runners. You are now part of an enormous community of people who decided to start their running journey.
Start where you are. Don’t wait for the perfect weather, the best shoes, or a super amazing training plan. The best time to start is now.
Wrapping things up
Running as a hobby has countless physical and mental benefits that can last a lifetime.
With the right preparation, realistic expectations, and gradual progression, you can completely avoid the dreaded injury that so many new runners experience.
Focus on developing the habit first, then worry about speed and distance. Everyone started as a beginner.
Your running journey starts with a single step. Slip on those sneakers and hit the road.