Ten Tips for Beginners to Get Started Running

Running is a great way to stay in shape, reduce stress, and lose weight.  Not only is running is one of the oldest ways to exercise, in many ways it is really simple. But, there are some things to keep in mind that will help you be a better runner and that will keep you healthy.  You probably have some questions about running, and how to get started on the right foot.  Hopefully, these proven tips will give you an overview of running for beginners.

One of the great things about running is that there is not much needed to get started.  The first thing you will need to do is go buy a good pair of running shoes.  I would recommend going to your local shoe store, and asking a salesman to help you find a pair running shoes with good support.  Expect to spend upwards of $80 to $100.

Obviously you will want to wear clothes and other running gear that are comfortable.  In warm weather, you will want to wear some athletic shorts and a t-shirt.  If you are running in cold weather, then bundle up in layers; including sweatpants, a sweatshirt, and a toboggan hat.

Try to schedule twenty-minute time slots three times a week for the first couple of weeks.  You may want to work up to more days and duration as you progress, but this is a good starting point.  Give yourself a few minutes for warm up and cool down.

Before you begin running, you will need to stretch your legs and walk for a few minutes.  It is important that you do not begin a full speed run with stiff muscles.

Get Started Running!
After you are warmed up, then go ahead and begin running for a few minutes.  Once you begin to feel tired of running, then definitely take a break by walking.  If this is your first time, take it easy and do not worry too much about how long you are able to run.  After all, some exercise is better than nothing!  Just walk and run intermittently for about twenty minutes the first few times you go out, and build up from that.

The important things to remember for running technique is to keep your head up, and body slightly tilted at about fifteen degrees.  Also, keep your arms and shoulders loose, with the hands near the waste.   Beginners often keep their arms bent too high, and needlessly swing the arms.  In distance running, the arms are used only for balance.

Cool Down
Don’t ever go from a hard run, and just go lie down on the couch.  You need to cool down by walking for a while, and then stretch out your leg muscles a bit.  It is better for you and your heart to cool down slowly.

Be Safe
Try to find roadways that have enough room on the shoulder or sidewalk for you to run.  If it is dark when you run, make sure that you have adequate lighting.  Also, try to run in places where there are other people.

Record Your progress
You will want to keep track of the progress you are making over time.  Get a journal and start tracking your distance, time, heart rate, ad weight.

I think that it is best to drink plenty of water throughout the day so that you really do not need any water while you run.  If you need to drink a little bit water just before you go out, that is fine.  If you are just starting out, you will likely not be gone for more that thirty minutes anyway – so you will not need to take any water with you.  I would recommend to just wait until you get back to drink some water.  Just try not to overdo it when you do drink.

Run With a Friend!
Nothing will help you stay with the program better than having a running buddy.  Perhaps you can meet a friend once every week or so to run with.  In addition, you will both hold each other accountable to stay with it!

These tips are provide a basic summary of some things that will help you get started running, and get into shape.  I will be providing additional information on each tip within this article.  At this point, though, the most important thing is to get out there and do the best that you can.  You will not regret sticking with it!


Here are a couple additional articles that I found that you may want to review as well.

  • How to Become a Runner: A Simple Method for Beginners – Beginning Runner photo by ceiling. I used to be a runner back in high school and college and then I got busy with career, living life, and starting a family. In recent years I was dedicated to brisk walking most days of the week, …
  • Running for Beginners – Stepcase Lifehack – In 2003, I said that the only time you’d ever find me running was if Godzilla were chasing me. Then, a year later, I ran a trail marathon in November 2004.

4 Responses to “Ten Tips for Beginners to Get Started Running”

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