How To Start Running: A Beginner's Guide

• Assess your fitness
• Set realistic goals
• Choose gear
• Use run-walk intervals
• Schedule: 3 days per week
• Warm up
• Cool down
• Rest and recovery

Before lacing up your shoes, you'll want to spend time thinking about your fitness history and how active you are on a daily basis. "There are a lot of people who consider themselves beginners, but they're not", says coach Kristen Hislop, AFAA CPT, USAT Level 1. You might be new to running, but maybe you regularly strength-train or used to play sports at school. Your current physical fitness plays a role in figuring out where to start and how quickly to progress.

"I think the biggest mistake that people tend to make in this stage is not being truly honest with the coach or with themselves as to where they are starting", says Channing Muller, RRCA-certified run coach.

Next, you want to identify your goals. "I think the most important thing is to set up realistic expectations", says Doug Guthrie, USAT Level 1 and US Masters certified coach. "People will overestimate what they can do in the short run and underestimate what they can do in the long run".

Start small. One of the biggest pitfalls for new runners is taking on too much too fast, which can lead to burnout or even injury. "When you start and go from zero to 13.1, that's a big load to take on", Hislop says. Instead, she emphasises starting with a goal that fits into your current lifestyle, which makes it more likely to become a practice you value.

Pro tip: When setting goals, don't compare yourself to other runners. "Don't get caught up in the comparison game. Remember that everybody has started from somewhere", adds Muller.

Having the right gear is an important part of a successful beginner running experience. But that doesn't mean you have to go out and buy everything at once. "Keeping it simple is best, especially with the new runner", Guthrie says.

How do you know what you need? Muller's pro tip is to focus on what goes immediately against your body. This includes running shoes, a high-impact sports bra for women and shorts with compression.

When it comes to picking the right shoes, all our experts recommend going to a running shop to get fitted. At the shop, they'll watch you walk and, and based on your pronation, will likely recommend different styles like neutral or stability running shoes. Make sure you walk around the shop or, if they have a treadmill, run in the shoes, to find out what's most comfortable.

Pro tip: Hislop says to go shopping for running shoes at the end of the day when your feet are swollen. "If the shoe is too tight at the end of the day, then it's definitely going to be too tight when you run".

Next, you'll want to consider a GPS watch or running app, which can monitor pace and distance. The Nike Run Club (NRC) app has additional features, such as audio-guided runs and training plans, to help you tackle your first race.

Additional gear comes down to preference, climate and what makes you the most comfortable. Sunglasses, a hat, sunscreen and antichafing products can make a run much more pleasant, especially on hot, sunny days. And running in cold weather or the rain might require gloves or a rain jacket to stay warm and dry. You might also consider a hydration vest, water bottle or gels.

A great starting place for beginners is to utilise the Run-Walk-Run® method, a practice popularised by Olympic runner Jeff Galloway. "I pretty much start everybody with a run-walk programme to get started because that's the easiest way to progress with less impact on the body", Hislop says.

During a workout, you'll alternate between running and walking, each for a specified amount of time. The amount of time you spend on each will depend on your fitness.

This four-week beginner running plan from Hislop relies on the run-walk method. You'll complete three run-walk workouts per week on non-consecutive days. Each week as the plan progresses, the interval durations and repetitions change. During the third week, notice that the last workout has an additional repetition.

Every workout should start with a dynamic warm-up and brisk five-minute walk and end with easy walking and stretching as a cool-down. We'll get into specifics on those next.

Week 1

• 3 days: 1-minute run, 90-second walk; repeat 8 times (20 minutes total)

Week 2

• 3 days: 1-minute run, 1-minute walk; repeat 10 times (20 minutes total)

Week 3

• 2 days: 90-second run, 90-second walk; repeat 9 times (27 minutes total)
• 1 day: 90-second run, 90-second walk; repeat 10 times (30 minutes total)

Week 4

• 3 days: 90-second run, 30-second walk; repeat 11 times (22 minutes total)

A key component of your workout is the warm-up, which elevates your heart rate and preps your body for running. Before hitting the pavement, spend at least five minutes warming up to increase performance and prevent injury.

During the warm-up, focus on dynamic stretching, which involves moving through the full range of motion, as opposed to static stretching, which involves holding a stretch for a period of time at the end of your range of motion.

A dynamic warm-up includes movements like walking lunges, squats, hamstring scoops and high knees. Focus on a few movements that target different joints and limbs. Below is an example warm-up routine from Hislop.

Example Dynamic Warm-up

• Leg swings: hold onto something stable. While standing on one foot, swing the other leg side to side for 10 reps before swinging the same leg front to back for 10 reps. Repeat with the opposite leg.
• Hip openers: while standing, lift one leg in front of the body, keeping the knee bent at a 90-degree angle. Rotate the leg out to the side as far as possible before lowering. Repeat for 6–8 reps for each leg.
• Heel walks: walk with your toes flexed up, trying to lift the balls of your feet off the floor. Take 20–30 steps per foot.
• Lateral lunges: stand with your feet together and take a wide step to the right while bending your knee and sending your hip back into a side lunge. Return the right leg back to standing position and repeat for 30 seconds before switching legs.
• Knee hugs: walk slowly, pulling one leg into your chest and grabbing the shin with both hands. While pulling your leg into your chest, rise up onto the ball of your standing foot. Repeat 20–30 knee hugs per leg, while keeping your back straight and gaze straight forward.
• Butt kicks: pull one leg behind so your heel comes under your butt. Keep your pelvis neutral. Alternate legs for 40 reps in total.
• Frankenstein walk: as you walk forward with knees slightly bent, alternate kicking legs out in front of you. As one leg goes up, bend at the waist to touch your toes with the opposite arm. Make sure you keep the lifted leg straight in front of you, not off to the side. Repeat for 10 reps.
• Skips: complete 10–20 skips, focusing on getting height off the ground.

Instead of immediately stopping once you finish your run, it's important to let your heart rate come down, slow your breathing and stretch to avoid stiff muscles. Cool down with at least five minutes of easy walking, followed by static stretching, in which you hold the position for at least 30 seconds.

Common Static Stretches

• Downward-facing dog: start in a quadruped position and lift your glutes up into the air. Hold this position while pedalling your feet.
• Figure four: lie on the ground and bend one leg so your foot is flat on the ground. Cross the other leg over your thigh before pulling your thigh into your chest. Hold before switching sides.
• Pigeon: start in a downward-facing dog and pull one leg forward and rest your shin on the ground, horizontally in front of you. Rest your back leg on the ground and try to pull your torso toward your front leg. Hold before switching sides.
• Quad stretch: stand and bend one knee, pushing your heel back towards your glutes, and keeping your quad perpendicular to the ground. Hold the stretch before switching legs.

Giving your body time to rest and recover, especially when new to running, is crucial for success. For beginners, Muller recommends three rest days. On rest days, she says, you aren't running, cross-training or overly exerting yourself, but focusing on active recovery. This includes walking, going to a yoga class, stretching and using a foam roller.

These allotments can vary in frequency as you progress and depending on your goals. For example, she says you can work up to running five days per week.

Additional running recovery tips include focusing on your hydration, nutrition and sleep.

In addition to your running and rest days, you want to consider incorporating strength training into your week. "That's just going to help accelerate the process and help keep you injury-free", Guthrie says.

He recommends adding two sessions per week, each for about 30 minutes. These can be done after a run or on separate days, depending on your programme.

A 2017 study in the Journal of Strength and Conditioning Research found that strength training can significantly improve strength, running economy and VO2 max. In other words, strength training has the ability to make running easier.

It's common for many new runners to experience some tight or sore muscles, but it's important to distinguish between a little discomfort and pain. If something hurts during or after a run, Muller says to pause and scan your body, asking yourself a series of questions: are your muscles sore or tight? Are you tired? But when it comes to pain, it's best to stop. "Don't run through pain", she adds.

Pro tip: not sure if it's soreness or pain? Hislop says that sharp pain that comes on suddenly should prompt you to slow down and evaluate.

When it comes to painful cramping, commonly referred to as side stitches, they can come on suddenly, but they're not an injury. If you feel side stitches coming on, there are some ways to cope with them. While you might feel like bending over from the discomfort, Hislop says to try to get as tall as you can, put your arms overhead and practise deep breathing. If it's very painful, she recommends ending your run.