Running For Beginners | Your Complete Guide To Get Started

By: Chris Freytag, CPT // November 11, 2022


Running isn’t usually loved at first sight. That’s why I have this running-for-beginners guide to help get you started on the right foot. If you want to become a runner, it’s important to keep in mind that running is more of a slow love that has to grow on you, but once you catch the running bug, it’s hard to shake!

Most people who love running say some version of “When I first started running, I couldn’t do it for more than two minutes. I was out of breath. My body hurt, my lungs hurt, and I thought: This isn’t fun. But I am so happy I stuck with it because now I can run for miles, and I can’t imagine my life without running.” 

WANT TO SAVE THIS ARTICLE?

Enter your email & get this article sent to your inbox.

    We won't send you spam. Unsubscribe at any time.


    Table of contents

    Set Your Running Expectations

    Don’t use how hard or how easy it is when you are on your first run as a gauge of whether or not you should become a runner. Just know right now, as you read this, that starting isn’t easy.

    You have to get your body conditioned to running before you get to a place where jogging becomes enjoyable. So you definitely don’t want to judge yourself or running your first time out.

    If you can only run for two minutes when you first start jogging, that’s totally okay. Run for two, walk for ten minutes, and repeat.

    Build on those numbers, running more and walking less. If you commit time to running a few times a week, you will be amazed at how quickly your body adapts, and you make progress.

    While starting out can be kind of uncomfortable, you are going to love it when your body turns a corner and you realize you just jogged for 15 minutes without stopping. And, get this: It’s wasn’t that bad.

    You are going to tell everyone you know. Your excitement at doing something you didn’t think you could do will start to take hold, and you will feel on top of the world. Soon you will set out to run longer than 15 minutes. And this is how your love of running takes hold.

    Related: 5 Reasons to Start Running

    Get Started With Running

    • Start flat: Conditioning your body to run is challenging enough without adding hills right off the bat. Stack the odds in your favor and jog on flat surfaces when you are just starting.
    • Start with Short Intervals: A new runner will feel like they are maxing out all their energy when they go for their first few runs. Intervals will help you recover and keep going.
    • Start with quick intervals like run 1 minute and walking for 2 minutes or running for 3 minutes and walking for 1 minute. Choose whatever interval feels doable and keeps you moving! Eventually, you’ll be able to increase your running time and decrease your walking time as you get more comfortable.  

    Coach to 5k popular program has turned many couch potatoes into runners. Get your own day-by-day training schedule you can follow and be ready to rock your first 5k in nine weeks.

    Download the couch to 5k app, which can provide you with a schedule to build up your stamina and your miles. Signing up for your first 5k race is exciting. Registering for a race several weeks in the future can motivate you to run today.

    Benefits Of Running

    Your first 5k is a great accountability partner, too, as you see that date marked on your calendar. Get psyched to meet new people and catch the race day energy and buzz.

    Part of why runners love to run or jog is because you don’t need any equipment, you don’t have to get to a group class at a certain time, and you don’t need a membership. You don’t have to buy hand weights or master choreography.

    You lace up those running shoes, put on that sports bra and dash out your front door. (Well, maybe put on some other running attire too, but you get my gist.) It’s a relationship for you, your running shoes and your playlist.

    With a little bravery, you can run in all sorts of weather too.  Don’t forget to notice how nice it is to be able to get in a heart-pumping workout by just leaving your house.

    If you have always wanted to run, but you lack the oomph to start, here’s a motivational list for you on the benefits of running:

    • Get a great cardiovascular workout that torches calories and makes you sweat.
    • Alleviate stress, boost mental clarity and improve your mood.
    • Eventually you can experience runner’s high ( endorphins that result from the right amount of challenge to your body)
    • Hold on to those youthful looks – fights the aging process and prevents muscle and bone loss caused by aging
    • Helps improve your health by fighting disease and reducing your risk for heart attacks. Also helps with good cholesterol while lowering your blood pressure. Oh, and it boosts your immunity too.
    • Gives you a sense of accomplishment and confidence.
    If you want to be a runner, here's a beginner's guide to get you started.
    One GHU team member loves to run! Click here to read her story!

    Buy The Right Running Shoes

    Even first time runners should get the right shoes to protect your body, optimize your experience and motivate you to lace up. Spare no expense on the right running shoes. They should last you quite a while (around 300-400 miles) and they can help prevent injury.

    Go to a specialty running store where store personnel will watch you jog on a treadmill and advise you on the right running shoes for the individual way you run (whether your feet pronate or supinate). Plus, won’t you be more motivated to jog if you have your favorite florescent pair calling to you?

    Running Expert Training Tips

    I’ve been a runner for years, and these will help you enjoy running and stay injury free.

    woman doing an alternating Runners Lunges

    10 Best Warm-Up Exercises: For Women + Avoid Injury

    When time is tight and you struggle to get your exercise in, the first thing that gets short-changed is often your warm-up! Making time for a warm-up exercise before your workout is essential. According to certified personal trainer Chris Freytag and the Mayo Clinic, a warm-up not only provides you with a safer workout

    7 Mistakes That Make Running Feel Harder Than It Needs To

    Everyone has a preferred workout of choice. For some, it’s hot yoga; for others, it’s a HIIT class. For me, there’s nothing better than a long run. My love of running hasn’t always paired with an extensive knowledge of it, however. I’ve made plenty of mistakes and suffered the (sometimes painful!) consequences. Over time, I’ve learned the

    11 Essential Yoga Poses For Runners

    Running is one of the great loves of my life, and it has been ever since we were introduced. It’s always been there for me—on good days and bad—to make me feel stronger, happier, and more confident. It never cares if I’m grumpy or tired or want to listen to solely Nicki Minaj for five

    3 people running on treadmills

    4 Treadmill Workouts For Weight Loss

    The truth is, a treadmill workout is perfect for weight loss! You get a great kick-butt cardio workout, and by adjusting the speed and incline on your treadmill, you can create intervals that burn more fat in less time. In short, a treadmill helps you reach your weight loss goals a little faster. There’s nothing

    7 Exercises To Prevent Runner’s Knee

    For a runner, there’s nothing better than lacing up your shoes, heading out the door, and pressing play on your favorite song as you begin a morning jog. Running is one of the best workouts there are: it’s good for your heart, your waistline, and even your mood. But one thing running isn’t so great

    5 Tips To Prevent Side Aches When You Run

    There are so many reasons to run: it’s convenient, it burns tons of calories, and it can give you that amazing “runner’s high” when you feel fast, unstoppable, and free. But nothing kills a nice, endorphin-rich run like a side stitch. Almost every runner has felt it at one point—you take off on a run, start to hit

    How To Get Rid Of Shin Splints

    Let’s face it: shin splints suck. One day you’re running two miles with ease and the next day, you’re struggling to run one block without needing to stop and rub your shins in pain. Ugh. What’s the deal? Before you swear off exercise all together and cozy up on the couch until the pain goes

    How To Safely And Smartly Increase Your Running Mileage

    If you’re an avid runner, now is about the time you start checking out the summer race schedule. Are you going to sign up for the same list of 5K races, or is this the year you finally step it up in the distance category? I vote for the latter! If you make it a

    woman running in the winter

    Best Cold-Weather Running Hacks

    An outdoor winter run can be truly exhilarating. Exercise-induced endorphins coupled with fresh air and Vitamin D can leave you feeling ready to conquer the world! Plus, running in cold weather comes with its own benefits! But while running in cold weather can be wonderful, there are also certain things to watch out for, such

    How to Conquer Nerves and Run Your First Marathon

    Running your first marathon can be daunting. You’ve been working hard for months. There are people everywhere. People watching you run. People running alongside you. There is all of this race day excitement. Just like public speaking, you may be petrified your first time. It’s okay. Based on my own experiences, I’ve made a list to help

    What I Discovered Running My First Spartan Race

    A few days ago, I ran my first Spartan race. If you aren’t familiar, Spartan races are adventure-type obstacle course races of varying distances held all over the country. Spartan races are designed to test your mental and physical strength, determination and endurance. There are three main types of Spartan races: a Spartan Sprint is

    Not Ready To Run? Try These Cardio Workouts

    two woman power walking outside

    Power Walking For Beginners

    With countless studies proving the effectiveness of power walking in benefitting your health, learning how to power walk will keep you moving well into your future as you age. Power walking is one of the most maintainable workouts a person can add to their life so if you haven’t pursued the world of power walking

    woman outside doing hula hoop workout

    Hula Hoop Workout

    If you’re sick of doing the same old exercise routine day in and day out, it’s time to shake things up by shaking those hips. I’m talking about a hula hoop workout, and yes, it can give you a fantastic way to burn calories. Switching up your workout routine can be one of the best

    happy woman with ear buds in

    Walking For Weight Loss | Your 14-Day Plan

    Guess what, my friends, walking works. Study after study proves that people who walk regularly stay more youthful, stronger, and happier in old age. To get started, try my free 14-day challenge and get walking for a weight loss plan. Whether you like to walk on a machine, around your workplace, or in your neighborhood,

    woman working doing an intense workout outside

    Calorie Sizzler Tabata Workout With Weights

    When you are really ready to make a healthy change, this is the calorie burner you’ve been looking for! This Tabata workout with weights combines Tabata-style intervals with superset strength training rounds to make one heck of a full-body cardio and strength routine! This is a quick and effective Tabata workout that will change your

    woman jumping on mini-trampoline

    Beginners Guide To Trampoline Exercise

    A mini trampoline, or rebounder, is a fun, low-impact way to get a great workout right in the comfort of your own home. If you were into exercise in the 1980s, you might remember these, but they are making a come-back, and for good reason. Goldie Hawn brought them back to the forefront of fitness

    5 Non-Running Cardio Workouts

    Knee pain and injuries can easily sideline you from your favorite activities—particularly if that activity is running or jogging. Maybe you used to run miles everyday but now suffer from knee pain and need an alternative form of cardio that still gives you that exercise high. Or perhaps you are training for a marathon and

    woman doing cardio workout

    7 Best Cardio Workouts For Weight Loss

    While strength training is important to boost your metabolism and burn more calories at rest, you also need a cardio workout for weight loss. And we get it; the prospect of fitting in a solid cardio workout each week can be daunting. Plus, you may not even know what form of cardio you like. This

    woman in workout clothing on black yoga mat

    20-Minute Cardio Workout For People Who Hate Running

    Yes, running is a popular and effective cardio workout, but there’s good news for people looking for a fun cardio workout that doesn’t involve running! This 20-minute cardio that isn’t a running routine will get your heart pumping and help you burn calories without requiring you to hit the treadmill. You don’t need any equipment



    WANT TO SAVE THIS ARTICLE?

    Enter your email & get this article sent to your inbox.

      We won't send you spam. Unsubscribe at any time.

      Beginner Guides, Cardio Workouts, Fitness, Running Workouts, Training Advice, Training Tips


      Printed from GetHealthyU.com

      9 Comments


      on Reply

      What a great article...Thanks for the resources!


      on Reply

      Even with the best shoes fit by a professional my knees kill me. I tried starting uber slow- run one block for a week, run two for a week, so on....any advice?


        on Reply

        Depending on why your knees are hurting (previous knee injury, overweight, de-conditioned), it's going to take time to build strength. You are doing the right thing by going slowly. Perhaps some squats or lunges with help to strengthen the knees. Also, stretching after your workouts. But bottom line, if it's been a long time since you've exercised give yourself permission to take the time to build up strength.


      on Reply

      i am physically active, do aerobics, lift weights and it a super clean diet. I am 55 yrs. old. I am walking in a 5k in two weeks and was hoping I could run part of the course. Any suggestions would be very helpful.


        on Reply

        Couch to 5k app is amazing. It gets you started


      on Reply

      I have a lot of health problems my body produces too much calcium and is depositing into all my joints, a lot of arthritis degenerated disc what I still be able to run?


      on Reply

      You see I want to lose weight, but I can never be motivated! How could I be motivated?


      on Reply

      First time runner always felt like a rag doll. What's the best way to start out running I want to get into it slow


        on Reply

        Print out a training schedule from couch to 5k. It will give you a day by day plan on how much to jog vs. walk! http://www.fromcouchto5k.com/articles/training/the-couch-to-5k-training-plan/



      (This will help us personalize your experience so that you can get the best advice possible from us!)
      Skip to content