How to Start Running
Running is a great way to stay active or clear your mind. It's one of the simplest forms of exercise because all you really need is a pair of shoes.
Running may seem daunting, but it’s an accessible exercise that nearly anyone can practice anywhere. We’ve laid out some steps below to help you get started.
Choose a Running Location
If you prefer to run inside, you’ll need access to a gym or a treadmill. This can be especially convenient when weather or safety concerns keep you indoors.
You should strongly consider the option to run outdoors: it’s free, and it comes with fresh air, sunshine, and a better view. You don’t need any equipment to run outdoors, just an open park or a neighborhood.
A few safety tips for running outdoors:
Find routes with minimal intersections. The less you have to cross streets, the better.
If you run while listening to music, keep the volume at level where you can hear your surroundings. Ditch noise canceling for running.
If you plan to run when it’s dark, find well-lit areas and wear light-colored clothes. Wear some reflectors if you can.
Get Your Gear
Your running gear doesn't need to be complicated when you start. All you need is a pair of shoes. When picking shoes, start with something simple and don’t worry too much about finding the perfect shoes just yet. Picking shoes can be overwhelming and expensive. It’s better to start your running practice and find the perfect shoe when you’ve developed some preferences.
Major brands like Adidas, New Balance, and Nike regularly have a selection of their shoes on sale. If you already have a pair of sneakers or training shoes for the gym, you can start running short distances in those, although you might eventually want to get running-specific shoes since they tend to be lighter.
For clothes, prioritize comfort and practicality. Stay away from baggy items that create extra resistance, or extremely tight items that make it difficult to breathe and move. You don’t need a fancy new outfit (unless you want it); a t-shirt and shorts will do.
If you want to take your phone on your run, you can find inexpensive arm bands or waist clips on Amazon so you can run with your hands free.
Running is a nice way to catch up on podcasts, audiobooks, or listen to music. You might want to buy a pair of exercise headphones, but you can also start with any basic headphones that don’t fall out of your ears when you run.
Warm Up
Warming up your muscles before a run is essential to avoid injuries. It also makes the transition to running smoother. Make sure you focus on dynamic stretches (stretches that involve movement) such as lunges and leg swings. These types of exercises help loosen your muscles, increase blood flow, and improve mobility. Pay special attention to your hip flexors. These are the muscles in the front part of your hips. They can become very tight while running, especially if you spend long parts of your day sitting down.
Start by Walking
If you’re new to running, start by walking about 30 to 60 minutes a day for a week. This will help you break in your shoes while you become familiar with your surroundings or the treadmill. Walk at a brisk pace of about 15 to 20 minutes per mile, increasing your pace each day. If you don’t have a smart watch to count your miles, find a running app for your phone, or check out our post on Apps to Make Running (More) Fun.
Run Your First Mile
Once you’re comfortable using the treadmill or navigating your chosen location, it’s time to run. Start with one mile at a comfortable pace. Feel free to take breaks if necessary, but maintain a brisk walk when doing so. Aim to run a mile 3 to 5 times a week until you can complete one without stopping. Then, shoot to increase your distance by 0.5 miles each week, or aim to reduce the time it takes to run a mile.
Be Patient
Running is a personal exercise. Everyone has different levels of speed and endurance. Some people are great at running short distances, others are great at long distances. Try not to compare yourself to other runners.
If you’re not running the speeds or distances you want, be patient with yourself. It takes time to build yourself up. What matters is that you get out and put in the time.
It’s also important to rest. Running is hard work for your cardiovascular system, your muscles, and your joints. Even if you’re eager to improve, give yourself rest-days to recover. You might be surprised at how much faster you are after a rest.
Set a Goal
The best way to maintain and grow your running practice is by setting goals. These can be as simple as shedding time off your mile, running a certain distance, or even running a certain number of times each week. You can also train to compete in a race like a 5K or a marathon. The options are endless! We recommend that you keep setting goals as you reach new milestones.