Like this site:

What's New?


Weight Loss
Beginner Run Programs

Training & Tools


Race Distances


...And Other Things...


[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


Running Tips for Beginners - Six Beginner Running Tips to Kickstart Your Running

Running Tips for Beginners, Beginner Running Tips, Beginner Running

Running is a fun hobby and is a great exercise for those who want to keep fit or lose weight.

Although all of us know how to run, not all of us know how to do it properly.

For a beginning runner like you, now is the best time to learn the basics of how to run.

Now is the best time to learn the proper running techniques and form.

Here are some easy tips to help you get you started.

In my mind I am a Kenyan

Running Tip for Beginners #1: Get the Right Gear

Since you have just started running, your body is still free from any running injuries and you should keep it that way.

One way to avoid injuries is to make sure that you are wearing the proper gear every time you run. 

Invest in a good pair of running shoes.

You, most likely, have some sneakers. But are they the right shoes for your feet? You don't have to buy expensive athletic shoes either. You just have to pick something that is comfortable and suits your feet.

Your shoes will be your primary protection from the impact between the ground and your feet so it is best that you keep your feet and legs protected at all times.

Also see the running shoes page for more information about how to choose the right running shoes.

In addition, consider the apparel you will be wearing:

  • Running socks are way better than cotton socks. Cotton socks can cause blisters.
  • Moisture-wicking clothing can help prevent chafing and will make your running a lot more comfortable.

Check out the running apparel page for more information. A few simple changes can make a world of difference!

Running Tip for Beginners #2: About Warming-Up and Stretching

running tips for beginners

Become flexible...

A good warm-up routine helps reduce the risk of injuries and can lead to a better performance. Warming up is best done via an easy jog or some aerobic cross-training activity like cycling or a brisk walk.

Many beginners think they need to do a lot of stretching before they start to run. However, stretching cold muscles can be harmful. You could stretch the muscles too much causing muscle pulls or strains.

There is very little evidence to suggest that stretching helps before a run. So do some easy running and then get into your main workout.

After your run, stretching can be a good way to cool down. It is important not to rush your cooling-down exercises.

Avoid bouncing in your stretch and don't jerk any muscles quickly.

Finish your run with some easy running or walking, then do your stretches for 5-10 minutes.

Check the running stretches page for information about which running stretches to do.

Running Tip for Beginners #3: Improve Your Endurance

It is normal for beginners like you to have low endurance and stamina when running. You'd often find yourself out of breath even with just a few minutes of running. This is really normal for beginners.

Some of it has to do with breathing. Many beginning runners breathe irregularly. Trying to take long, deep, regular breathes helps. However, this is only a small part of the puzzle, so don't worry too much about how and when and how long to breathe. 

You can check out my Running Tips about Breathing page for more info.

A very important factor is pacing yourself. Nobody said that running needs to be done at top speed! Run at an easy pace, the pace you'd be able to talk to somebody. So, you can't go out of breath.

You may have lots of energy in the beginning of your workout but you DO NOT NEED to expel it all in the first half of your workout. This can cause you to quickly tire out. And that may lead to you cutting your workout short.

The best way to improve running performance is to increase everything gradually. To be able to increase your endurance, it is best when you run 3-4 times a week

Making progress on only two days a week becomes harder, so three times per week is really a good minimum. And it still allows you to take a rest day after a day of running every time. After all, it's a new sport you are getting yourself into. Giving your muscles a break after a day of running is almost as important as the running itself!

Running Tip for Beginners #4: Focus on Increasing Your Time Spent Running, Not Decreasing It

running tips for beginners
Go up in distance and time, not down...

Beginner runners often aim to finish long distances in the shortest amount of time possible.

You might be the same. 

You might have found a certain loop to run and now you are trying to cover it at a faster and faster pace each time.

This is not the best strategy.

You will want to focus on covering more mileage gradually. A good strategy is to not even look at mileage, just go by time. If this week you are running 10 minutes per day, then next week run 12-15 minutes.

Then do 15-18 etc. Build up the time spent running slowly but surely. Use a gradual build-up, running easy at all times and you will improve your running performance rapdily.

Don't imitate professional runners who go hard and go long as they have already undergone years of training. A good gradual approach to running is combining running and walking.

Running Tip for Beginners #5: Listen to your Body

When you run, you may experience muscle pains and of course, you are bound to get tired. This is normal. However, if you experience unusual pain in any parts of your body, especially in your chest area or if you feel dizzy, then you'd better take it easy.

Listening to your body is one of the toughest lessons runners need to learn. So many of us get injured. The stats are really crazy. 

A recent Runner's World poll showed that in any given year 85% of runners have had to take more than 2-3 weeks off due to some kind of running injury.

The problem is almost always that we try to run through the pain. We are preparing for a race, just in the middle of a running program and get a bit of pain. 

We want to ignore it, think about the race, and push on. A sure-fire recipe for disaster. When you have got little pains that seem out of the usual of normal muscle soreness, you need to look after it.

Usually a day or two of not running will help stop the pain. Then get back into it. Don't be a hero and ignore your pain. In the long-term it is bound to get you sidelined for longer. So, listen to your body.

A good page regarding listening to your body is my increasing mileage safely page.

Running Tip for Beginners #6: Visit a Physician

running tips for beginners

Lastly, if you have any pre-existing medical condition, visit your physician before you start your running program. Examples are chronic fatigue, heart problems, breathing problems, obesity etc.

When you are unsure about your running abilities due to these conditions, it is much better to check with your doctor first. They can do a check-up, see if there are any warning signs and provide you with tailored advice.

I hope these running tips for beginners help.

There are a whole lot more tips available across this site.

So.... definitely make sure to check out some of the following pages:

beginner running tips beginner jogging walking vs running

> > Running Tips for Beginners

Like this page:



Click the picture above to subscribe to the FREE Best Running Tips Newsletter
Comes with free ebook.