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Running tips for beginners: 20 things to know before you start

Running tips for beginners: how slow to go, run-walk, how often to run, shoes, breathing, sore legs, first races, and the one habit that makes running stick.

Starting to run is simple: put on shoes and go. Keeping going is the hard part. Most new runners stop for the same few reasons: they go too fast, do too much too soon, or run alone and lose the habit. These tips are about avoiding those three.

Your first runs

  1. Go slower than you think. If you can’t talk in full sentences, slow down. Almost every beginner runs too fast. See conversational pace.
  2. Walk breaks are allowed. Run 1 minute, walk 1–2 minutes, repeat for 20–30 minutes. Run-walk is how most couch-to-5K plans start.
  3. Run by time, not distance. “20 minutes” is easier to plan, and kinder, than “3 km”.
  4. Three times a week is plenty. Leave a day between runs at first.
  5. Add a little at a time. A bit more running in each session, week by week. If something starts to hurt, back off.

Kit

  1. Shoes matter most. Comfortable running shoes that fit; a running shop can help. You don’t need the expensive ones.
  2. Wear technical fabric, not cotton, once runs get longer or warmer: it stays lighter when you sweat.
  3. You don’t need a watch. Your phone can record runs with GPS. See how to track a run on your iPhone.

During the run

  1. Breathe however feels natural. Through your mouth is fine. If you’re gasping, slow down rather than changing technique.
  2. Short, light steps. Don’t reach out in front of you; let your feet land under you.
  3. Relax your shoulders and hands. Tension creeps up; shake it out every few minutes.
  4. Start with a few minutes of walking and end the same way.
  5. Pick flat routes at first, or walk the hills. A loop near home makes it easy to cut short. How to plan a route.

After the run

  1. Some soreness is normal for the first couple of weeks, especially a day or two after. Sharp or worsening pain isn’t: rest, and see a professional if it doesn’t settle.
  2. Easy days are part of training. Feeling flat? An easy run or a rest day is the right call. How hard should I run today?
  3. Sleep counts. It’s when your body adapts to the running.

Making it stick

  1. Same days, same time. A fixed slot beats waiting for motivation. More in how to make running a habit.
  2. Run with someone. A friend waiting at the corner is the strongest reason to show up. Different pace? It still works: here’s how.
  3. Write it down. Seeing a few weeks of runs adds up fast and keeps you going.
  4. Pick a goal. A local 5K a couple of months away gives the runs a point. The 5K pace chart shows what each finish time means.

Starting with friends

The easiest way to keep running is to start with other people. Agree a plan together, like couch to 5K with friends, and share every run. RunPack is our free iPhone app for exactly that: record runs with your phone’s GPS, and everyone’s runs land in a private feed only your crew sees. A weekly challenge sets each person a target from their own recent running, so beginners and experienced friends can take part together.

General guidance, not medical advice. If you have a health condition, check with a doctor before starting.

Try it with your crewRecord runs with your iPhone and share them in a private feed only your crew can see. Free for crews of up to 8.Download on theApp StoreRunPack as a running crew app, a group running app, a running club app, a private social running app or a GPS run tracker.

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