How to Start Your Running Journey: A Guide for Beginners

Written by Quintin Hinojosa

 

Running is one of the simplest yet most effective ways to get in shape, relieve stress, and enjoy the outdoors. Whether you’ve been contemplating it for a while or you’re ready to lace up your sneakers, the beginning of a running journey can feel both exciting and intimidating. This guide will help you navigate through the initial steps to ensure your running experience is enjoyable, injury-free, and sustainable.

1. Set Realistic Goals

Before you hit the pavement, ask yourself why you want to start running. Are you looking to improve your fitness? Lose weight? Relieve stress? Prepare for a race? Defining your “why” will help shape your goals and keep you motivated. Start small, aiming for consistency rather than perfection.

2. Invest in the Right Gear

While running is relatively inexpensive, investing in a good pair of running shoes is important. Proper footwear can help prevent injuries like shin splints, plantar fasciitis, and knee pain. Visit a running store where professionals can analyze your gait and recommend shoes tailored to your foot type and running style.

3. Start Slow and Build Gradually

One of the most common mistakes new runners make is trying to do too much too soon. I know I had this happen to me recently with a nagging knee because I went too hard too fast. It’s important to start with short distances and slower speeds to give your body time to adapt. Consider following the run-walk method, where you alternate between running and walking intervals. This technique is especially helpful for beginners because it allows you to build endurance without overexerting yourself.

4. Listen to Your Body

As you begin your running journey, it’s essential to listen to your body. Running can put stress on your joints and muscles, especially if you’re new to it. Expect some soreness after your runs, but be cautious of any sharp or persistent pain. Rest days are just as important as running days to allow your muscles to recover and strengthen.

5. Incorporate Strength Training and Stretching

This is our bread and butter at ASF and it applies to any exercise program! Running primarily works your lower body, but strengthening your core and upper body can improve your form and prevent injury.

6. Stay Consistent

Consistency is key in running. It’s better to run a little every week than to go all out and burn out quickly. Life will get busy, and there will be days when you won’t feel like running, but sticking to a routine will help you stay committed and see improvements over time.

Final Thoughts

Starting a running journey is about more than just putting one foot in front of the other. It’s a mental and physical challenge that requires patience, consistency, and a positive mindset. Remember, every runner was once a beginner, and every step you take is a step toward becoming a stronger, healthier version of yourself.

 

To work with a personal trainer like Quintin who will help you stay motivated and injury-free on your running journey, click here to schedule a free consult and structural balance assessment.