By Marnie Kunz, NASM-certified trainer, USATF-, RRCA-certified running coach

This guide to running for beginners will help you get started in the wonderful world of running on the right foot. As a lifelong runner and longtime running coach, I enjoy helping beginners run so they can enjoy the many benefits of running - ranging from elevated post-workout moods to feeling more confident and having better health. Whether you’re training for your first 5K or you want to enjoy the many health benefits of running, this guide will help you get started and cover all the basics - from what to wear for a run to how to start running. We'll also cover motivation tips for beginner runners so you can stay running strong for years to come.

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Benefits of Running

There are many health benefits of running, and here are some of the main ones:

Improves mood
Reduces your risk of chronic diseases like heart disease, high blood pressure, and diabetes
Helps with weight loss and maintaining a healthy weight
Strengthens muscles and joints
Combats stress
Improves bone health
Boosts mental health

People run for many reasons, and you may be running for your health, or running to train for a race. For me, the mental health benefits of running are some of my biggest rewards. I sometimes have anxiety and have had depression in the past, and running helps improve my mood and reduces my anxiety. Getting outside for a run was one of the best stress relievers I had during the pandemic and continues to help me clear my head and feel better about life.

Running is also a great way to meet healthy, positive people, and enjoy some socializing at races and events. When I first moved to NYC, I met people through running groups, and that helped me find my place in the city.

Whatever your reasons for running, the many benefits will most likely keep you coming back for more miles.

How to Get Started Running for Beginners

Get the Right Running Shoes and Gear

To begin a running program, you don’t need a lot. Your biggest investment will be a good pair of running shoes, and then you can get started. Running for beginners is a process, and you will want to build up gradually when you run. Whether you start with a run-walk program or run for a steady mile or two, you will want to build up your endurance gradually.

Build Your Endurance Gradually

It’s tempting to push yourself hard when starting a new workout program, in a rush of excitement, but this so often leads to burnout or injury. Follow the 10-percent rule and only add 10 percent more miles to your runs each week. So if you run 4 miles one week, for instance, you can add 10 percent - or .4 - to your total to run 4.4 miles the next week.

Follow a Training Plan

I highly recommend using a training plan to help you get started. A good training program will increase your distance incrementally and keep your pace in line with your fitness level. Check out my 5K training plan for beginners or get your own customized 10-week training plan where I create a personalized plan just for you and your goals and fitness level.

Running Gear Basics

The main ingredient you need to begin running is a good pair of running shoes. People often ask me what are the best running shoes and the answer is not a simple one (sorry!). The best running shoes for you may be different than the best shoes for me. The best thing to do is to go to a running store and get fitted for running shoes. They will usually do a treadmill test and will be able to recommend shoes based on your gait and your running habits. If you run on trails, for instance, you will need trail running shoes while someone who runs on concrete needs shoes suited to sidewalks and streets.

As far as running shoe brands go, I wouldn’t get too worried about sticking to one brand. The style of the shoe often matters more than the brand. So you may try on different brands of neutral running shoes, for instance. Go with comfort above all. Test the shoes by jogging outside the store and make sure your feet feel cushioned and have enough space.

When we run for long distances, our feet expand, so most long-distance runners get running shoes that are a half size bigger than their regular shoe size. So if you normally wear a size 8 shoe, for instance, try on some size 8.5 running shoes and see how they feel.

For more tips on picking out running shoes, check out my post on how to find the best running shoes.

In addition to shoes, it helps to have some moisture-wicking running clothes. You don’t have to spend a lot of money but get a few shirts and leggings that are moisture-wicking so you can run comfortably without getting bogged down by wet, sweaty clothes. Moisture-wicking socks will help your feet stay dry and comfortable when you run. If you live in a cold climate, you’ll need layers with a base layer and then a running jacket and thicker pants for cold weather days. See my winter running tips for more on cold weather gear.

10 Tips to Help Beginning Runners

Running for beginners can be overwhelming at times, I know - I’ve been there. Here are some tips to help you make the most of your runs and enjoy your running routine:

1. Be consistent

You don’t have to run every day but try to keep a routine with your new running routine. Whether you run 3 days a week or 5, stick to your program as much as possible and you’ll make progress more quickly than someone who is an on-again, off-again runner.

2. Warm-up

Do a warm-up before your runs. This is especially important for more intense workouts when you're stepping up your speed or for cold days. Do some dynamic stretches to help prime your muscles for running (during cold weather, you can do these stretches indoors to warm up your body before your run). Dynamic stretches involve movement and include exercises like leg swings, walking lunges, and running in place.

See the Best Dynamic Stretches for Runners for more specific stretching guidelines.

3. Take rest days

Include at least one rest day in your weekly running schedule. Take at least one day a week where you don’t run. Go for a walk, do some stretching, or just enjoy your day off. It’s good to have a mental and physical break from running and rest days help prevent overuse injuries.

4. Be flexible

Although it’s good to stick to a training program, recognize that things come up in life, and you may miss a training day or squeeze in a shorter run than you’d planned. That’s ok and you can get back on track with your next workout.

5. Set small goals

Whether you have a big race goal or not, it helps to have small, achievable milestone goals along the way to stay motivated and accountable. If your goal is to run a 5K, for instance, set smaller weekly mileage goals. If running a mile is too much starting out, use the run-walk method to build up your endurance.

Our Beginner's 5K Training Plan uses this method and gradually decreases your minutes of walking until you can run for a whole 5K (3.1 miles).

6. Follow a plan

If you were traveling, you wouldn’t expect to get to your destinations without a map. The same goes for running - without a plan, you will have a hard time making progress. Get a training plan that suits your running goals and fitness level and you’ll make great strides and you’ll also cut down on your risk of injury. A running plan designed by a pro will give your body enough time to rest and recover while also challenging you enough to improve your endurance and fitness level.

7. Eat nutrient-rich foods

Good nutrition is crucial for keeping your energy level up and promoting better muscle recovery after tough workouts. Eat a variety of fresh foods including plenty of fruits and vegetables, whole grains, lean protein foods, and healthy fats.

8. Stay hydrated

Hydration is essential to prevent dehydration and promote muscle recovery from your runs. Bring hydration on your runs and take a sip every mile. This is especially important on hot days and longer runs over a few miles. Add electrolytes to your water (such as Nuun tablets) on especially hot or intense workout sessions or use a sports drink. This will help replenish electrolytes your body loses through sweat and prevent muscle soreness and boost workout recovery.

9. Cross train

Cross training for runners is any activity that’s not running. Try yoga, walking, swimming, cycling, or dancing. Do one cross training workout per week to mix up your routine and strengthen areas of your body that you may not use for running.

10. Strength train

Strength train regularly. Strength training will improve your muscle strength and help you to run with better form and more power. The Physical Activity Guidelines for Americans recommends doing at least two strength training sessions per week for good health. You can do bodyweight exercises or use weights for strength training workouts.

Motivation Tips for Beginning Runners

Sometimes starting a new fitness program can be overwhelming, and obstacles are inevitable. Try these motivational tips to help you stay on track with your training:

Create a running playlist. An upbeat playlist will help you push through your workouts even on challenging days.
Track your running distance. There are many free running apps that you can install on your phone to track your running pace and distance. This will help you see your progress and boost your motivation. If you run at the gym, the treadmill will tell you your distance and pace. Sometimes new runners are too hard on themselves, and looking at your training log will remind you of all the miles (or kilometers) you’ve logged.
Make it fun. Running can feel like a burden or chore or it can be a great release and relaxing activity. Take steps to make your running more fun and you’ll be more likely to stick with your new exercise habit. Run with a friend, family member, or your dog for companionship. Explore new routes to break up your routine. The more you make your runs enjoyable, the more you’ll find yourself running.
Celebrate your milestones. When you meet one of your running goals - whether it’s getting in your mileage for the week or running your first 5K race, celebrate! Give yourself credit for all your hard work and accomplishments. You may want to celebrate with a self-care day or enjoy an outing with your family or friends. Runners on social media can be incredibly supportive too. Follow and tag us - @Runstreet on Instagram - to share your workouts and milestones and get cheered on.

Related Post: How to Get Motivated to Work Out

Following a Running Plan

A training plan will help you make progress in your running without getting burned out. It will keep you on track to meet your running goals and challenge you without overdoing it. I often meet beginners who have sustained injuries from running too hard on their own and not knowing when to slow down or take rest days. Many people don’t realize that you shouldn’t run fast/at a hard intensity every day. In fact, slow, relaxed base running is what will build your endurance and is the bulk of training for amateurs.

If you need a running training plan for a 5K race, check out my 5K training plan for beginners, or get your own customized 10-week training plan where I create a personalized plan for your goals and fitness level.

I hope this guide to running for beginners helps you get going in your running journey. Remember to try to enjoy the process too, and you just may find yourself training at an advanced level before you know it.

Happy running to you, and tag me on @Runstreet Instagram to share your training and get cheered on.😊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Guide to Running for Beginners