How to Start Running When You Aren't a Runner
Photos by Marques Jackson at Runstreet X Clif Bar Boston Art Run.
By Marnie Kunz
If you’re wondering how to start running, I am offering my top tips as a run coach and lifelong runner. Do you ever see throngs of runners out dashing around the streets on weekend mornings and wonder why they seem so happy, pushing themselves up hills, through heat, cold, rain, and even snow? Well, besides the physical benefits of running, hitting the streets also offers a great natural mood boost. Running gets endorphins pumping in your body, helping boost mood, ease depression, anxiety, and stress. So if you’d like to join the happy runners and reap the benefits of running, here are some tips. Learn how to get started running when you aren’t a runner:
How to Start Running for Beginners
1. Get the best running shoes for your foot type and gait. Running shoes are to runners what a ball is to basketball or football — you can’t do it without them. Since running shoes are your main source of equipment, it’s ok to spend a little more than you normally do for shoes. Check out our Guide to Picking the Best Running Shoes for tips on where and how to get the best kicks for you.
2. Follow a training plan. When you need a blueprint for how to start running, follow a training plan — check out the plans in our Shop — to stay motivated and prevent injuries. Choose a training plan that is designed by s professional running coach that guide you through a gradual workout program to help you build up speed and endurance. Most beginning running training plans build up to running a 5K.
3. Dress for the weather. The best way to dress for running is to wear layers. You can always take off a layer if you get too warm. Wear synthetic, moisture-wicking running clothes and your sweat won’t stick to you as you run. Check out our Editor’s Picks section for the best running clothes and deals.
4. Stay consistent. We all have days we don’t feel like running, but tell yourself you will start your run and see how you feel. The hardest part is getting out the door so once you begin, chances are you’ll keep going. Also, if you miss a workout, don’t beat yourself up. Just get back to your running the next day.
5. Build your distance gradually. One of the biggest mistakes I see when people aren’t sure how to start running is when beginning runners do too much too soon. It’s easy to get swept up in the excitement of new goals and running when you start, but hold back now and you’ll have more success in the long run. As you build your endurance, follow the principle of progressive overload and the 10 percent rule. Do not exceed 10 percent more than your previous week’s miles when you add more distance each week. For instance, if you run or run-walk 10 miles one week, you can add 1 mile (10 percent) to total 11 miles the next week.
6. Focus on running form. Beginners often ask how to run correctly and the answer is easier than you thought - do what feels natural. Our bodies usually know how to run naturally, it just can take some practice to feel confident. When you run, keep your posture strong and upright, your shoulders back and arms lightly pumping forward. You want to focus everything on driving your body forward, picking your knees up as you run. Avoid extra sideways motions such as arms flailing, or feet rolling outwards. If you really want to get a good look at your running form, take a video of yourself running down a track or street. Look at your movements and see if your arms are too tense or making unnecessary movements, and check out your running gait. You should remain in a pretty straight line as you run, leaning forward slightly at times like going up hills, but generally staying relaxed, with arms swinging slightly up and down and your shoulders back.
7. Be patient. Running, as with all things that are worthwhile, takes time and practice. When you’re learning how to start running, you may have days you fall off track and miss a workout, or times you feel terrible on your run, and this is normal. Be patient and you’ll enjoy many days of feeling stronger, happier, and more energized from your running.
8. Listen to music. The right running playlist can make or break your run. Create some upbeat playlists for your workouts and you’ll get an extra boost of motivation on the run.
9. Hire a running coach if you need an extra boost or some running guidance. A running coach can help you work on your running form, design a custom training plan to meet your individual goals, and even run with you. If you’re interested in me coaching you, check out the Runstreet Training Center.
10. Have fun! Make your runs fun and you’ll be more likely to stick to them. Run with a friend or your dog for company and extra motivation, or listen to your favorite playlist or podcast when you run. Mix up your routine and check out new places to get inspired. The more you enjoy your runs, the more likely you will be to stick with them.
Runners, how did you get started running? Leave your tips below. Follow and tag @Runstreet on Instagram to get cheered on in your running. Happy running to you, and enjoy!😊
Resources: Lone Wolf 5K Training Plan, How to Run 5K
Related Posts: 10 Running Mistakes That Will Kill Your Vibe, How to Find the Best Running Shoes Online, 6 Must-Have Running Deals for Fall
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, Akita mom, running coach, and writer. She enjoys traveling, art, and eating messily. You can follow her running and events at @Runstreet Instagram.
