Ways & How

how to start running for beginners

how to start running for beginners

It’s no secret why running is fun: speed, the wind in your face, that adrenaline rush—as soon as toddlers learn to run, it’s hard to keep them still. They often choose running over walking as the preferred mode of transport. There’s no great secret to running, and the benefits are great. Would you like to recapture the joy of running? Here are some ideas on how to start running for beginners.

  1. See your doctor. If you have been sedentary for some time and are unsure about the state of your health, a visit to the doctor may be called for. You need a physical checkup, and you must tell your doctor that you’re thinking of starting running. The doctor will most likely encourage your interest as exercise is always good. He or she might also have valuable advice and precautions for you, so take heed.

  2. Gear up. Running does not require expensive machines or equipment unless all you want to do is run on a treadmill. That’s fine, of course, but before plunking down money right off the bat, you may want to give outdoor running a try first.

    ’s no substitute for the wind, the smell of nature, the changing scenario when you’re running outdoors, unless you live in a place that doesn’t have much outdoor appeal, in which case you can try it out in a gym.

    But you do need to invest in good running shoes. This cannot be over-emphasized. Running can be hard on your feet, especially when you run on hard surfaces like concrete or pavement. Shoes made for runners are constructed to absorb some of the shock from the impact of feet hitting the ground and to provide very necessary support to the feet, legs, and body. So find one that’s suitable for you. In some places there are specialty shops where you can consult with professionals on the shoe style and size that’s perfect for you. But if there aren’t any near you, try on a few pairs and walk around before buying one. Don’t assume that your normal shoe size will automatically fit.

  3. There are no special clothing requirements for runners. Just be sure to wear clothing that allows you freedom of movement, lets your skin breathe, and provides adequate protection against the sun.

  4. Get going. At the start, take it easy. There are many running programs available online for beginners. But the common practice is, start with fast walking, especially if you have been inactive for several years. It is important to avoid injury, so do not strain yourself. Walk fast; don’t stroll—you’re not out to get some air after a particularly heavy dinner. You want to exercise, sweat, burn calories, and get an endorphin rush.

  5. Increase speed and duration. Always be aware of how you’re feeling and be careful not to overdo it. Depending on your physical condition, you should walk faster, farther, and longer every day. After this you can graduate to alternating between walking and running. It won’t be long before you’re running all the way.

  6. Set a goal. Have specific goals, such as being able to run thirty minutes at a time four times a week. Always keep your goal in mind and don’t slack. Make a regular schedule and stick to it. Starting off is the hardest, but the more you do it, the more of a habit it becomes, and it will get easier. Eventually, your goals may move up to running a marathon. And why not? You can do it; you’ve got what it takes.

Running is exhilarating and exciting. Some days doing it may feel like a drag, but once you start moving, the benefits will keep you moving forward. How to start running for beginners is a question that begs an answer, an answer you will not find unless you get out there and actually run.


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