How To Start Running?

How To Start Running?

Running is a fantastic way to improve your fitness, boost your energy levels, and enhance your overall well-being. Whether you’re a complete beginner or looking to get back into running after a break, knowing how to start running can make all the difference in your journey. This guide will provide you with essential tips and advice to help you lace up your running shoes, hit the pavement, and embark on a fulfilling running routine.

Warm up with 5 minutes of brisk walking and then gradually mix walking and running. Try running for 1 minute, walking for 2 minutes and repeating. As you become more comfortable running, lengthen the time you do it.

From setting realistic goals to finding the right gear and establishing a training plan, you’ll discover everything you need to know to kickstart your running journey and enjoy the numerous benefits it brings. So, let’s dive in and learn how to start running with confidence and enthusiasm!

How To Start Running?

To start running, follow these steps:

  • Get clearance from your doctor: If you have any health concerns, it’s important to consult with your doctor before starting a running routine.
  • Invest in proper running shoes: Visit a specialty running store to get fitted for shoes that provide the right support and cushioning for your feet.
  • Start with a warm-up: Begin each running session with a 5- to 10-mminute warm-up of light jogging or brisk walking to prepare your muscles and joints.
  • Begin with a run/walk approach: Alternate between running and walking intervals to gradually build your endurance. For example, start with 1 minute of running followed by 2 minutes of walking, and repeat for a set duration.
  • Set realistic goals: Start with small, achievable goals, such as running for a certain distance or time. As you progress, gradually increase the duration or distance.
  • Listen to your body. Pay attention to any discomfort or pain during your runs. If something doesn’t feel right, take a break or consult a healthcare professional.
  • Establish a routine. Aim for consistency by scheduling regular running sessions throughout the week. This will help you build endurance and make running a habit.
  • Stay hydrated and fuel properly: Drink water before and after your runs, and consider fueling with a light snack or meal containing carbohydrates and protein.
  • Incorporate rest days: Allow your body time to recover and prevent overuse injuries by including rest days in your training schedule.
  • Track your progress: Keep a record of your runs, noting the distance, time, and how you felt. This will help you track your progress and stay motivated.

Starting to run is a journey, and it’s important to be patient with yourself. Celebrate your achievements along the way and enjoy the physical and mental benefits that running brings.

Find the right running shoe for you

Find the right running shoe for you

Finding the right running shoe is essential for comfort and injury prevention. Consider factors such as your foot type, arch support needs, and running goals. Visit a specialty running store for gait analysis and expert advice. Try on different brands and models, ensuring a proper fit with enough space for your toes.

Consider stability, cushioning, and traction based on your running style and terrain. Consult with store staff for personalized recommendations.

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Wear comfortable clothing

Wear comfortable clothing

When it comes to running, wearing comfortable clothing is key to a successful and enjoyable experience. Opt for moisture-wicking fabrics that help keep you dry and comfortable by drawing sweat away from your skin. Choose clothing that allows for freedom of movement, such as lightweight and breathable materials.

Consider weather conditions and dress accordingly, layering up in colder temperatures and wearing lighter, breathable fabrics in warmer weather. Don’t forget to wear supportive and moisture-wicking socks as well to keep your feet comfortable during your runs.

Find a good-fitting sports bra

Find a good-fitting sports bra

Finding a good-fitting sports bra is crucial for female runners to ensure comfort and support. Look for a sports bra that offers the right level of support for your activity level and breast size. Consider factors such as adjustable straps, moisture-wicking fabric, and a snug yet comfortable fit to minimize bounce and discomfort during your runs.

Consider hydration

Hydration is essential for runners to maintain performance and prevent dehydration. Carry a water bottle or use a hydration pack during your runs, especially in hot weather. Drink water before, during, and after your runs to stay properly hydrated. Listen to your body’s thirst cues and drink accordingly.

Add accessories if you want

If you want to enhance your running experience, consider adding accessories that can improve your comfort and performance. Some popular options include a running belt or armband to carry essentials like keys or a phone, a GPS watch to track your distance and pace, and reflective gear for visibility during low-light conditions. Additionally, compression socks or sleeves can provide support and aid in muscle recovery.

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How should I breathe while running?

When it comes to breathing while running, there are a few techniques you can try to optimize your performance and endurance. Here are some tips:

  • Breathe deeply: Take deep breaths that fill your lungs with oxygen. This will help deliver more oxygen to your muscles and improve your overall endurance.
  • Find a rhythm: Coordinate your breathing with your running stride. Many runners find it helpful to inhale for two or three steps and then exhale for the same number of steps. Experiment with different patterns to find what works best for you.
  • Breathe through your nose and mouth: Inhale through both your nose and mouth to maximize the amount of oxygen you take in. Breathing through your nose can help filter the air, while breathing through your mouth allows for a larger volume of air intake.
  • Relax your upper body: Tension in your upper body can restrict your breathing. Keep your shoulders relaxed and avoid hunching over, as this can limit your lung capacity.
  • Practice diaphragmatic breathing: Engage your diaphragm by breathing deeply into your belly rather than shallow chest breathing. This allows for more efficient oxygen exchange and can help prevent side stitches.

Everyone is different, so it’s important to experiment and find the breathing technique that works best for you. Additionally, maintaining a consistent running pace and gradually increasing your endurance over time can also contribute to better breathing while running.

The Basics of Running

Running is a popular form of exercise that offers numerous physical and mental benefits. To get started with running, here are some basics to keep in mind:


Always begin your running session with a warm-up to prepare your muscles and joints. This can include light jogging, dynamic stretches, or brisk walking.

Proper form

Maintain good running form by keeping your head up, shoulders relaxed, and arms at a 90-degree angle. Land on your midfoot and push off with your toes.

Start slow

If you’re a beginner, start with a run/walk approach. Alternate between running and walking intervals to gradually build your endurance.

Set realistic goals

Set achievable goals based on your fitness level and gradually increase your distance or time as you progress. This will help you stay motivated and track your progress.

Listen to your body

Pay attention to any discomfort or pain during your runs. It’s important to rest and recover if needed to prevent injuries.

Stay hydrated

Drink water before, during, and after your runs to stay properly hydrated. This is especially important during longer or more intense runs.

Rest and recovery

Incorporate rest days into your running routine to allow your body to recover and prevent overuse injuries. Use this time to stretch, foam roll, or engage in other forms of cross-training.

Consistency is key

Aim for regularity in your running routine. Consistent training will help you build endurance and improve your overall fitness level.

Enjoy the process

Running should be enjoyable, so find ways to make it fun. Listen to music, run with a friend, or explore new routes to keep yourself motivated and engaged.

Everyone’s running journey is unique. Listen to your body, be patient with yourself, and celebrate your progress along the way. Happy running!


Starting a running routine can be a game-changer for your fitness and overall well-being. By setting realistic goals, finding the right gear, and gradually increasing your distance and intensity, you can embark on a successful running journey. Remember to listen to your body, celebrate your progress, and stay consistent. With dedication and perseverance, you’ll soon experience the numerous physical and mental benefits that running has to offer. So, lace up your shoes and start running towards a healthier, happier you!

Frequently Asked Questions

A beginner should start running by gradually increasing their distance and intensity, listening to their body, and incorporating rest days into their training schedule.

To start running with no experience, begin by walking and gradually incorporate short intervals of jogging, gradually increasing the duration over time.

A beginner should start running at a distance that feels comfortable for them, typically around 1 to 2 miles. It’s important to listen to your body and gradually increase the distance over time.

To start running in kilometers, you can use a running app or a GPS watch to track your distance. Begin by setting a goal of running 1-2 kilometers and gradually increasing the distance as you progress.


Hi, I’m Mr. Tiger! CEO of and have 30 years of experience in the Sports Shoe industry. This scientific and vast experience equipped me with the knowledge and understanding to assist you in finding the perfect pair of shoes for your specific sports and individual needs. I always stay up-to-date with the latest trends and advancements in sports footwear technology, ensuring that my recommendations are always relevant and reliable. Thanks for visiting my site. I hope you enjoy the resources.

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