How to Start Running: Tips for Absolute Beginners
When I first decided to start running, I’ll be honest—it wasn’t pretty. Picture this: a worn-out pair of sneakers, sweatpants that had seen better days, and a playlist that was mostly love ballads (not exactly motivational). But hey, every runner has to start somewhere, right? If you’re reading this and thinking, I could never be a runner, trust me, I’ve been there. The good news is, with a little patience and the right approach, you’ll surprise yourself. Here’s how I stumbled (literally, at times) into a running routine—and how you can avoid some of the mistakes I made.
1. Start Slow—Like, Really Slow
One of the biggest mistakes I made was trying to sprint right out of the gate. I thought, Running means running fast, right? Wrong. Your body needs time to adjust to the new movement and effort. Start with a combination of walking and running. A great way to ease in is the “Couch to 5K” method. It’s basically interval training: walk for a few minutes, jog for a minute, and repeat. Don’t feel bad if you’re huffing and puffing after that first minute—it’s normal!
Here’s a sample week for absolute beginners:
- Day 1: Walk 5 minutes, jog 1 minute. Repeat for 20-30 minutes.
- Day 2: Rest or go for a gentle walk.
- Day 3: Repeat Day 1, adding 30 seconds to your jogs if you feel good.
Trust me, it’s not about how far or how fast you go at first. Consistency is key.
2. Invest in the Right Gear
I started with my old, flat sneakers—big mistake. After just a few weeks, my knees were sore, and my shins felt like they’d been hit with a hammer. Turns out, running shoes really do matter. Visit a local running store where they can analyze your gait and recommend the right pair. It might feel like a splurge, but good shoes can prevent injuries and make running way more comfortable.
And while you’re at it, get some breathable workout clothes. Cotton might sound comfy, but it gets heavy and chafes when you’re sweaty (lesson learned the hard way). Look for moisture-wicking materials. Bonus: You’ll feel more like a runner when you look the part.
3. Focus on Form
Here’s something I didn’t realize until later: running isn’t just about moving your legs. Form matters a lot. When I started, I’d hunch my shoulders and clench my fists, which left me sore in places I didn’t even know could get sore. Keep these tips in mind:
- Relax your shoulders and let your arms swing naturally.
- Keep your gaze forward, not down at your feet.
- Land softly—imagine you’re trying not to wake someone sleeping below you.
It might feel awkward at first, but good form will help you run longer and avoid injuries.
4. Set Realistic Goals
When I began running, I made the rookie mistake of setting goals that were way too ambitious. I’ll run a 5K in two weeks! Spoiler alert: I didn’t. Instead, start small. Maybe your first goal is to jog for two minutes without stopping. Celebrate those milestones—they matter! As you progress, you can aim for longer distances or faster times. But don’t rush it. Running is a journey, not a race.
5. Stay Hydrated and Fueled
I used to think running was just about, well, running. But what you eat and drink can make or break your experience. Make sure you’re hydrated before you head out, and don’t skip meals. A light snack, like a banana or a piece of toast with peanut butter, can give you the energy boost you need. And after your run, refuel with something nutritious—your muscles will thank you.
6. Embrace the Tough Days
Here’s the thing: not every run is going to feel amazing. Some days, you’ll feel like you’re gliding effortlessly. Other days, your legs will feel like cement, and you’ll wonder why you even started. That’s normal! The important thing is to keep showing up. Even a short walk-run session on a tough day is a win.
When I had my first “bad run,” I was so discouraged I almost quit. But then I reminded myself: progress isn’t linear. Every step forward, no matter how small, is still progress.
7. Find Your “Why”
Finally, take some time to think about why you want to start running. Is it to get healthier? To clear your mind? To prove to yourself that you can? For me, it started as a way to relieve stress, but it quickly became about more than that. Running gave me a sense of accomplishment and control, even on chaotic days.
Write down your “why” and keep it somewhere you’ll see it. On those days when lacing up feels like the hardest thing in the world, your “why” will be your motivation.
Bonus Tip: Celebrate Every Win
Remember, you don’t have to be running marathons to call yourself a runner. Did you jog for 30 seconds longer today than yesterday? Did you get out there even when you didn’t feel like it? That’s worth celebrating. Treat yourself to a new playlist, a post-run smoothie, or even just a pat on the back.
Starting to run might feel intimidating at first, but you’ve got this. Take it one step at a time—literally—and enjoy the journey. And who knows? One day, you might even look back and laugh at how daunting those first jogs felt. Happy running!
