Running 101: A Guide for Beginners

If you want to get into exercising regularly but are a complete beginner, running can be a really great place to start. Requiring very little equipment, running is accessible to everyone and is one of the most effective forms of exercise for weight loss and maintaining overall health.

However, starting a new hobby can be daunting, especially when it’s exercise. We’re going to run through some advice and tips we think will help anyone just starting out on their running journey.

Why start running?

Like any sport, running has a whole host of benefits meaning there are so many reasons to take up the sport. Here are just a few reasons we think you should start running:

You can start immediately.

Unlike other sports, running doesn’t require a lot of kit so as long as you’ve got the essentials, you’re ready to go!

Many health benefits.

The reason most people take up running is for its health benefits. Running is particularly good for improving and maintaining heart health, as well as weight loss.

Socialising and Community.

Running might not seem like the most social activity but joining a running group can be a great way to meet new people who share the same interests.

Builds confidence.

Running, and exercise in general, can make you feel really good about yourself. Setting yourself goals (for example a 5K) and achieving them can be a huge confidence booster.

Stress relief.

As well as physical benefits, running is also very effective in improving mental state. For example, many people use running to relieve stress and anxiety.

Top Tips

Starting and sticking with a new form of exercise can be challenging, especially if you’ve not previously been particularly active.

These are some of our top tips for new runners to help you get the most out of your runs and maintain motivation.

Start slow.

Set off slowly, you may even wish to walk for the first 5 minutes or so. You can then go into a gentle jog and slowly increase your speed from there, finding a pace that feels comfortable.

Warm up!

Spending time warming up for any workout is the best way to prevent injuries. The best way to warm up is with light cardio and dynamic stretching.

See: Effective Strategies to Prevent Running Injuries 

Don’t forget about strength training.

Another sure way to prevent injuries is to invest time into strength training. Even if you’re only running for fun or to improve your general health, a strong core, hips, and glutes will help you stay free from injury.

See: Strength Training for Runners 

Don’t run every day.

You might have caught the running bug but for beginners running is a very demanding form of exercise that puts a lot of pressure on the body. Periods of rest are important and give your body time to recover in between workouts.

Start by running 1-2 days per week and increase gradually.

Consistency over distance.

Maintaining consistency is very important for new runners, setting a goal to run 2 times a week and sticking to it is much better than going on one long run every week or so.

Sticking to 2 shorter runs every week will help improve your fitness way more than sporadic long runs. Inconsistency leads to a greater risk of injury, increased fatigue and lack of motivation.

Variety.

Keep things interesting by exploring different running routes. Running the same route every time can quickly become dull and tends to result in a lack of motivation.

Run-walk intervals.

There is no shame in alternating walking and running, especially if you’re new to running. Run-walk intervals can make things feel a lot easier, allowing you to control your breathing and reducing your risk of developing common running injuries.

Running can be a social activity.

If you’re struggling for motivation, try getting a friend to go out with you, or join a running group. Running with other people will help boost your motivation and can foster a sense of community.

Gear guide

As previously mentioned, running is a great sport for beginners thanks to the lack of equipment. However, there are a few things that you will need to get started.

A good pair of running shoes:

These don’t need to be the newest shoes on the market, but they should be of a decent quality and in good condition. Running shoes are designed to support the feet and wearing an old worn-out pair of shoes can cause injuries.

Weather appropriate clothes:

In the winter you might need a few extra layers for warmth, and occasionally even a lightweight waterproof. In the summer you will generally just need shorts and a t-shirt or running vest, wearing a hat and sport sunglasses can also be a good idea on sunny days.

The right materials:

For running clothes, it is best to stick to quick drying, moisture-wicking fabrics, and steer clear of anything cotton! Cotton will trap heat and absorbs sweat increasing chafing.

For socks it is important to stick to a sports/running specific sock like those from brands like Injinji and Balega. These will be made from the correct material to prevent chafing and blistering. You should also make sure socks fit well; an ill-fitting sock could cause you all sorts of trouble.

Takeaway:

All you really need to start running is a good pair of shoes and determination. It may be hard at first but once you start building a routine and getting out regularly, you’ll wonder why you didn’t start sooner.