By Marnie Kunz,
Certified trainer and run coach

Learning to run can be overwhelming when you’re starting out, but it doesn’t have to be. After running my whole adult life and coaching runners around the world, I’ve compiled my top tips to help you start running. Whether you’re following a run-walk program, training for your first 5K, or running for mental health benefits, these tips will help you build your endurance and confidence while learning to take care of your body and prevent injuries. If you need a training plan to help you build your stamina and fitness level, head to the Runstreet Training Center, and I’ll be happy to help you crush your running and fitness goals.

Benefits of Running

Running offers so many health benefits, both physical and mental. Here are just a few of the benefits you can enjoy from running:

Better heart health. Running strengthens your heart and reduces your risk of heart disease and conditions like high cholesterol and high blood pressure.
Improved fitness. Running will elevate your fitness level, strengthen your muscles and joints, and give you more energy for daily life.
Healthy weight management. Regular running is a great tool to help with losing or maintaining a healthy weight. Running burns more calories than almost every other cardio exercise, making it an efficient way to lose weight.
Better mental health. My favorite benefit of running is improved mood. Going for a run is a great way to reduce anxiety, depression, and the effects of stress. Scientists also point to the long-term mental health benefits of running, as it boosts memory and focus and reduces depression.

Complete Guide for Learning to Run

Couch to 5K Training Plan 9 Weeks - Beginners Walk to Run

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With so many benefits, you’re probably ready to run out the door right now. Well, check out these tips before you take off. When you’re learning to run, practice and consistency pay off. Be patient with yourself and recognize that you’re making progress gradually. These techniques will help you improve as a runner while minimizing your risk of injury.

1. Wear the right shoes.

One of the best things about learning to run is that you don’t need a lot of equipment to get started. Your primary expense will be your running shoes. Since your legs and feet will carry you through, investing in good running shoes is crucial. The wrong shoes can lead to injuries, so getting fitted for the right shoes is essential. I recommend going to your local running store and getting fitted to find the best running shoe for you. Usually, they will have you run on a treadmill and try different shoes to find the best fit for your gait and feet.

One thing I didn’t know as a beginner runner is that often, you will wear a half shoe size larger than your regular shoes. Running makes our feet swell, and the longer you run, the more your feet swell. So ask about trying a half size larger than your regular shoe size when getting fitted.

Insider Tip: Last season’s running shoe colors are often on sale, so if you’re on a budget, go for these options. Usually, the older shoe models are just as good as the newer ones, so don’t let different colors deter you.

2. Dress for the weather.

The next step to prepare for running is to wear the right clothing. Choose moisture-wicking running clothes and wear layers to suit the weather. Start with your sports bra and base layer and then wear a jacket if it's cool outside. If you wear too many layers, you can always tie a jacket or shirt around your waist if you get too warm. Other gear you may need includes sunglasses and sweatproof sunscreen.

Insider Tip: Wear a hat when you run, and you’ll have protection from the sun and the rain.

3. Set a running goal.

Setting a goal will help you hone in on why you’re running and keep you motivated. Set a running goal that is measurable, attainable, and timely. Have a clear goal with a deadline. For instance, you may set a goal to run a specific 5K race or run 1 mile without stopping.

Insider Tip: Write your goal and post it somewhere visible, like your fridge. If you’re a visual person, you may also want to create a collage inspired by your goal.

4. Follow a training plan.

If you don’t have a map, it’s hard to get where you want to go. A training plan gives you a map for your training so you can stay on track and meet your goals. Make sure a certified coach creates your program so they can use the best training principles to help you achieve your goal and prevent injuries. From giving you warm-ups to outlining dynamic stretches, a coach can help you gradually increase your weekly mileage and stay injury-free.

Visit our Runstreet Training Center for a plan created by me, a USATF- RRCA-certified run coach and NASM-certified trainer.

Insider Tip: Ask your potential coach for their credentials so you know they’re certified. Also, ask if they’ve trained people with similar goals to you to ensure they have experience with beginners.

5. Work on your form.

Beginners often worry about form when learning to run. But luckily, there are a few simple techniques that can help you run better. Also, there is no one “right way to run,” so don’t worry if your running form doesn’t match everyone else’s.

Here are some basic running technique tips to help you run more efficiently:

Have good posture and keep your shoulders slightly back and chest up when you run.
Lift your knees and drive your feet into the ground.
Focus on having forward momentum and try to keep sideways movements of your arms and legs to a minimum.
Allow your arms to swing naturally by your sides in an up-and-down motion (not side-to-side).
Allow yourself to breathe naturally, however you get air in most efficiently.

Insider Tip: Do some running drills to help improve your form. Add them once or twice a week to your training to become a better runner. Also, strength train at least twice per week and this will improve your running form and pace.

6. Consistency is key

Aim for consistency, not perfection. When you’re training, you will have some difficult days where it’s a struggle to run and others where you feel on top of the world. The more you train, in general, the easier it gets. But even professional athletes have days where they don’t feel good, so don’t let those items deter you. Stay consistent with your training, and you will make progress in the long run.

Insider Tip: Tracking your runs with a running app or fitness tracker will help you stay accountable and see all your progress. This will help you power through those tough training days.

Related Post: 15 Running Apps That Are Free

7. Take rest days

New runners are often enthusiastic and can overdo training. Taking rest days is just as crucial as doing workouts. Rest days allow your body to recover. They’re necessary to reap the full rewards of your training.

Insider Tip: Take at least one full rest day a week where you don’t run.

8. Run with others

Running with people gives you accountability and can make your miles more fun. Join a beginning runner’s group, run with a friend or family member, or train your dog to run with you. The company will help you enjoy your runs more and have extra motivation.

Insider Tip: Do at least one run a week with other runners.

9. Eat enough

When I meet new clients, they're often trying to lose weight and are not eating enough. This is not only an ineffective and unhealthy strategy but can also lead to low energy and feeling burned out on runs. Make sure you get enough nutrients to power your workouts. If you’re on a weight loss plan, swap out processed foods for more nutritious, natural foods, and you’ll see great results while still having the nutrients your body needs to run well.

Insider Tip: Consult your doctor or nutritionist about a healthy eating strategy to ensure you get enough nutrients for your age, weight, and lifestyle.

10. Stay hydrated

Another critical element of running is hydration. Staying hydrated will allow your body to recover more quickly from workouts and perform better. Drink water throughout the day and bring water on runs, especially during hot and humid weather.

If you're running for longer periods and training for a half marathon or marathon, it's especially important to bring hydration on your run. Also, bring hydration when you hit the trails, as there may not be water fountains available on the run.

Insider Tip: Try a handheld running water bottle or a hydration belt to give you easy access to your water on the run.

BONUS: Strength Train

Regular strength training (at least twice per week) will improve your mobility and running form and make you a better runner. You can start with bodyweight exercises like lunges, squats, and push-ups. Adding strength training to your new running routine will help you make progress in your fitness journey and reduce your risk of running injuries.

Here is a sample strength training workout you can add to your running or run-walking exercise program:

Warm-up: Jog or walk for 5 minutes. Do leg swings for dynamic stretches.
Strength Train: Do 10 reps for each exercise - Pushups, seated dips, squats, and side lunges. Do planks for 20 to 30 seconds. Repeat to do a total of 2 or 3 sets of this bodyweight workout. If you want to add more intensity, you can hold dumbbells by your sides for the squats and lunges. For advanced push-ups, elevate your feet on a bench or step.

Cross Training

Cross training - which includes every exercise that is not running - gives your body a break from running. I recommend that new runners do a day of cross training each week if possible. Some excellent cross training exercises for runners that are low-impact on your joints include walking, yoga, pilates, tai chi, and swimming. Choose a cross training exercise you enjoy.

Nutrition

Oftentimes when I start coaching runners and talk to them about their diets, I find out they are not eating enough nutrients. It's essential to have enough carbohydrates in your diet. Choose whole grains like oatmeal, brown rice, whole grain bread, and quinoa to fuel your runs.

Also, lean protein foods are important to help your muscles recover from workouts. Eating enough protein will help reduce muscle soreness and speed up your muscle recovery. Some high-protein foods include lentils, nuts, tofu, lean meats, beans, protein shakes, and Greek yogurt.

Fresh fruits and vegetables are also crucial for runners for vitamins and minerals. Bananas are a runner's best friend since they are high in potassium, an essential electrolyte that our bodies lose through sweat. Bananas also are rich in carbs, making them a popular way to fuel up before a run or to refuel after running.

Try these tips to make learning to run go more smoothly. And if you need a training plan, head to the Runstreet Training Center, and I’ll be happy to help you. Here’s to many great miles ahead. Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, a dog lover, an Akita mom, and the founder of Runstreet. She specializes in helping runners get faster and stronger and helping beginners elevate their fitness levels. She is based in Brooklyn, New York.

Learning to Run: 10 Tips from a Run Coach