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

These running tips for beginners will help you get started in the exciting world of running. Even if you have never run before, you can become a runner with some patience and dedication. Although I’m a running coach, I remember when I was a beginning runner in cross country, when I felt like my first 5K race was never-ending. I hope to make your first race a better experience with these tips to help you run consistently and enjoy your miles. Whether your goal is to run 1 mile, 5K, or more, these training tips will help you run more efficiently and boost your motivation. These strategies will help you ease into a running routine so you can enjoy the awesome health benefits of running.

Related: Couch to 5K Training Plan

Beginner 5K Training Plan - Level 1 - Walk to Run

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Health Benefits of Running

There are many physical and mental health benefits of running, which makes the sport so popular. Here are just a few of the rewards of running regularly:

Stronger heart and reduced risk of heart disease, high blood pressure, high cholesterol, and stroke.
Better mental health. Running releases “feel good” hormones that boost your mood and help combat depression and anxiety.
Healthy weight management. Many people run for weight loss benefits since running burns a lot of calories and can help with maintaining a healthy weight.
More confidence. Following a running plan builds your mental grit and confidence that you can do hard things.
Stronger bones and muscles. Running is a weight-bearing activity that strengthens your body and improves your overall fitness level.
More energy. Running boosts your energy levels.

Running Tips for Beginners

As a running coach, I have helped many beginning runners conquer their first 5K, half marathon, and marathon races. After more than 12 years of coaching, these are my top running tips for beginners.

1. Get Good Running Shoes

running-tips-for-beginners — Good running shoes can prevent injuries and soreness.

One of the great things about running is that you don’t need any special equipment - just a good pair of running shoes. If you need to get some, head to your local running store to get fitted for shoes. See what feels comfortable to run in while you’re in the store and hop on the treadmill if they have one.

Your running gait and training conditions will help determine which shoes work best for you. If you will be trail running, for instance, you’ll need trail running shoes with good grips on the bottom for rough terrain. If you’re a treadmill runner, on the other hand, you won’t need as much tread on your shoes.

When you’re shopping for running shoes, get a half-size larger shoe size than you normally wear. Runners’ feet swell during runs, and the larger size will give your toes room to breathe without getting blisters.

2. Dress in Layers

Wear running clothes in sweat-wicking fabrics. Dress in layers so you can peel off the top layer if you get too hot running. Outer layers can also protect you from wind, rain, and snow that can pop up unexpectedly during your run.

Related: What to Wear Running

3. Set a Running Goal

When you first start to run, having a goal will help you stay motivated and push yourself through challenging workouts. Set a SMART running goal that is specific, measurable, achievable, relevant, and time-bound. Many new runners begin running to train for a local 5K race, which is a great goal that has a specific timeline and is measurable.

4. Follow a Training Plan

A training plan will give you the best chance of success with your running goals. By adding running duration to your training incrementally, a good training plan will minimize your risk of injury while improving your endurance and fitness level.

Our Beginner’s 5K Training Plan Level 1 includes a run-walking program that will build your endurance to go from walking to running a 5K in 10 weeks. The program is designed by me, a running coach, and builds your workouts gradually to minimize your risk of injuries while stepping up your fitness.

Our Level 2 5K Training Plan includes 6 weeks of workouts to help you go from running 1 mile to running a 5K. The Level 3 5K Training Program is for runners who can already run 5K and want to get faster. This training program includes speed workouts like interval training to help you run faster for your next 5K race.

If you would like a Customized Running Plan, this is the best option to get a completely personalized training plan to build your running endurance and strength. Your program will take into account your specific running goals, schedule, and current fitness level for a bespoke workout program designed just for you.

5. Schedule Your Runs

Once you have your training plan, schedule your runs so they become a part of your regular routine. Planning out when you will run helps remove one of the big obstacles new runners say they face - finding time to run. If you’re not sure when to run, try going at different times and see when you have the most energy and availability in your schedule.

Many runners like to schedule their longer runs on the weekend when they have time off work and fit in shorter runs on weekday mornings before work.

6. Start Small

I often see new runners who jump into training enthusiastically and end up overdoing it by running too fast or too far. I know it’s exciting to begin a new running program, but doing shorter runs is best at the beginning so your body can adjust to running and you don’t get burned out. Build your weekly mileage gradually and you’ll be more likely to stick with your running routine.

7. Be Consistent

One of the best running tips for beginners is to be consistent. It’s ok if you miss a run but get back to your program the next day. Being consistent with your training will give you the most health benefits and help you run for many years to come.

8. Strength Train

Runners often overlook strength training but it’s the most important workout you can do besides running. Strength training will help improve your running form and efficiency so you can run farther and faster. Strengthening your muscles also helps to correct muscle imbalances that can affect your running form and lead to injuries.

For a beginner-friendly strength training program, start with bodyweight exercises. According to the Physical Activity Guidelines for Americans, adults should strength train at least twice per week for optimal health benefits. Train your upper body, core muscles, and lower body for the most benefits.

Some excellent bodyweight exercises I recommend to get started include squats, side lunges, glute bridges, push-ups, planks, and seated dips. Doing compound exercises strengthens more than one muscle group at a time, giving you the most bang for your buck. Squats, for instance, target your glutes, hamstrings, quads, and hips, making them one of the best compound exercises you can do to improve your running.

9. Train with Others

Join a running club to make your runs more social and boost your motivation. You can also run with a friend or partner for accountability and fun. If you have a dog, dogs can make enthusiastic running partners as well.

Related: 10 Dog Running Tips

10. Don’t Worry About Your Pace

Beginner runners sometimes worry too much about running fast. When you’re starting out, for the first 6 to 8 weeks at least, focus on your endurance. It’s best to build a fitness base before adding any kind of speed work to your running. And if you’re training for your first race, don’t worry about your time - crossing the finish line should be your main goal.

11. Take Rest Days

Rest days are essential to give your body and mind a break from running. Most beginning running programs include a minimum of one rest day per week. If you have lingering muscle soreness, fatigue, or feel sick, take an extra rest day to recover. It’s better to take one or two preventative rest days than to wind up overtraining and being injured for weeks.

12. Track Your Runs

Tracking your runs will help you stay motivated and see your training progress. You can use a smartwatch or running app like Strava to track your run distances and pace. If you’re training by heart rate, you can also pair your smartwatch with a heart rate monitor.

My current favorite running watch is the Garmin Forerunner 55, a versatile watch that can tell you everything from your daily step count to your run pace, distance, and stats.

13. Mix Up Your Routine

Enjoying your runs is one of the most important factors that will help you keep running long-term. If you start to feel like you’re in a slump with your runs, mix up your routine to add inspiration to your training. Explore new routes, listen to an audiobook or podcast you love, or change up when you run for variety.

14. Do Dynamic Stretches

Dynamic stretches involve movement and help prepare your body for running. Do some dynamic stretches as part of your warm up to get ready to run. Some examples of dynamic stretches include leg swings, high knees, and butt kicks.

Check out our post on the Best Dynamic Stretches for Runners to get started.

15. Cool Down

After you run, cool down with some static stretches. Static stretches are best to do after your body is warmed up, such as after a run. Some static stretches include toe touches and static hip stretches.

16. Cross Train

Cross training for runners is any activity that’s not running. Doing at least one day a week of cross training can help improve your fitness while strengthening muscles that running may not target. Some low-impact activities that are easy on the knees and joints for runners include walking, hiking, yoga, swimming, and cycling.

17. Eat Enough Nutrients

A lot of runners I coach come to me with weight loss goals and they are not eating enough nutrients. Eating nutritious, real foods that are minimally processed will give your body the best sources of carbohydrates, protein, vitamins, and minerals so you can run well.

Carbs are important for runners because they give your body energy for running. Opt for whole grains for nutritious carbs, with foods like whole wheat bread, brown rice, quinoa, and oatmeal. For healthy snacks, try protein-rich foods like Greek yogurt, almonds, whole wheat toast with nut butter, and fresh fruits and vegetables.

18. Stay Hydrated

Another one of my top running tips for beginners is to stay hydrated. Drink plenty of water throughout your days and during your longer runs. To stay hydrated when running in the heat and humidity, carry a water bottle on your runs.

19. Try Running Gear to Carry Your Essentials

If you need a place to stash your ID, keys, and essentials on the run, try a running belt or running backpack. Running gear can help you carry everything you need and stay comfortable without having to awkwardly hold things on the run.

20. Celebrate Your Wins

Running isn’t easy so celebrate your milestones. Running your first mile or 5K is an exciting event that you should be proud of. Many people don’t have the discipline to run and it will help you stay motivated to celebrate your wins.

21. Share Your Progress

This is one of my optional running tips for beginners but you can share your training progress if you would like support online. There are many running groups and communities on social media and they will cheer you on. Follow and tag me - @Runstreet on Instagram - to share your running journey and get cheered on.

22. Make a Running Playlist

Pick out your top pumped-up songs and add them to a running playlist. Having an upbeat running playlist will help you push through those days (we all have them) when running feels difficult.

23. Participate in a Race

Running a local race will give you lots of inspiration and fellowship. There’s nothing as exciting as racing for many runners. Don’t worry about your pace - just do the race as a fun run and I promise you will be inspired and proud of your accomplishment.

24. Encourage Other Runners

Even though running is a solo activity, it is also social. When you see other runners in races or even on the road or trail, offer encouragement. When I was in my early days of running and it felt difficult, I found that encouraging other runners not only helped them but also motivated me.

25. Don’t Overthink It

There is a lot of running advice and jargon out there and it’s easy to get swept into overthinking. Don’t worry about your running form and stride if you feel natural and are running injury-free. Worrying too much about how you look or run can make running more difficult than it needs to be and less relaxing.

Also, the more you run, the more your stride and form will correct itself. You will slip into a natural rhythm of running. Doing strength training will also benefit your running training and efficiency so that’s the best way to put your mind at ease if you worry about your form too much.

Happy Running To You!

I hope my running tips for beginners help you to get out there and run your best. Remember to set a clear and measurable running goal, follow a training plan, and make your runs fun as much as possible. Running is a gift that not everyone can do so make the most of it and enjoy the journey.

If you need a running training plan to help you crush your big running goal, visit the Runstreet Training Center. For more training tips and workouts, sign up for our free Wellness Wednesday newsletter. And don’t forget to follow and tag me - @Runstreet on Instagram - to share your running journey 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.

25 Running Tips for Beginners - Help from a Run Coach