How to Start Running for Beginners: Guide from a Run Coach
Photos by Marques Jackson Photography.
By Marnie Kunz
USATF- RRCA-certified run coach, NASM-certified trainer
Running is one of the best ways to improve your health and fitness level, but getting started can feel overwhelming. I put together this guide on how to start running for beginners to help you get started and ease into a running routine. As a running coach and lifelong runner, I understand the struggle when you’re starting out. I remember when I ran my first cross country 5K race and thought it was so terrible that I wanted to trip myself. But I can help you skip the mistakes I made when I started running and break down everything you need to get started running, even if you’ve never run before. From what to wear to how to run, we’ll go over all the essentials.
Running is one of the best habits you can do for yourself.
Related: Complete 5K Training Guide from a Coach
Why Running is Great for Beginners
If you’re wondering, "Is running good for beginners," the answer is yes! Running is a beginner-friendly cardiovascular exercise that doesn’t require fancy equipment or memberships, making it an accessible sport for beginners. All you need to get started is a comfortable pair of running shoes. You can run on a treadmill at home or at the gym or outside on a track, trail, sidewalk, field, or road. With so many options of places to run, there are no limits to where you can go.
Running also offers many health benefits, including:
Physical Benefits of Running
Improved heart health
Reduced risk of chronic conditions like heart disease, high blood pressure, high cholesterol, obesity, and diabetes
Healthy weight management
Stronger muscles and bones and reduced risk of osteoporosis
Improved VO2 max, which is a measure of how efficiently your body uses oxygen
More energy and better mobility in daily life
Mental Benefits of Running
Reduced stress and anxiety
Improved mood thanks to the release of “feel good” hormones (endorphins) during and after a run
Helps combat depression and anxiety
Improved working memory and focus, according to Johns Hopkins Medicine
Better sleep and relaxation
Related: 16 Benefits of Running That Will Get You Moving Now
Essential Gear for Beginner Runners
All you really need to get started running is a good pair of shoes.
If you’re wondering how to start running for beginners, the good news is you don’t need a lot of equipment or gear. The main item you need is a great pair of running shoes that fit comfortably. And as far as what to wear for running, moisture-wicking gear that feels comfortable is perfect.
The Right Running Shoes
The best running shoes for beginners are dependent on the individual runner. If you run on pavement, for instance, you’ll want a pair of running shoes with plenty of cushioning (I love Hokas for running in the concrete jungle of NYC). For trail running, a better bet would be trail running shoes with good grips. And your gait and foot type will also come into play.
My best advice for new runners is to head to a local running store to get fitted for shoes. An expert can measure your feet and help you find a pair that feels right for you. Also, keep in mind that your feet swell when running, so it’s usually best to get a half size larger than what your regular shoe size is. This allows your feet room to expand on the run.
Related: How to Find the Best Running Shoes
Running Clothes
You don’t need to invest a lot of money in running clothes. Some comfortable sportswear clothes with sweat-wicking fabrics will help you stay dry on the run. Generally, dressing in moisture-wicking layers is best so you can peel off the outer layers if you get too warm but still stay protected if it’s windy or cold.
Check out my checklist for what to wear running for more suggestions on how to dress for running.
Optional Extras
Some accessories can help you stay cool and shielded from the elements on your run. I like to wear a sweat-wicking performance hat for protection from the sun and rain while running. Sunglasses are helpful for sunny days too.
Other optional items include a running belt to carry your belongings, a water bottle (it can be handheld or fit in your hydration belt or pack, or a running backpack. I use a running belt or backpack for long runs or for hot weather runs where I need to carry a water bottle. Ultimately what you bring on your runs is up to your personal preferences and needs and when you’re a beginner, it may be easiest to keep it simple with just the basics.
Related: Best Running Belts Based on Wear Tests
Another item you may eventually want is a fitness tracker or running watch. I use a Garmin Forerunner 55 running watch for tracking my runs and daily step count and have found it to be very useful and especially helpful so I’m not dependent on my phone. You can also download a free running app to help you get started and track your runs.
Related: 15 Best Running Apps That Are Free
When you’re a beginner, run at a relaxed, base run pace.
How to Start Running for Beginners: A Step-by-Step Plan
Once you go out and get running shoes and some comfortable gear, you may be wondering how to start running for beginners. This guide will break it down for you so you can develop a running routine that fits your fitness level and lifestyle.
Start with Walking
For most beginners with no experience running, the best way to start is with a walking program. This allows you to build up your fitness level and endurance gradually while minimizing your risk of injuries. If you’re not used to cardio workouts, start with 20 to 30-minute walks at least three times per week.
Related: Recommended Steps Per Day By Age
Add Running Intervals
After at least two weeks of walking regularly, you can start to add some running intervals to your program. A sample workout is to warm up by walking for 8 minutes. Then run for 1 minute and walk for 3 minutes, and repeat to do four cycles of this followed by 8 minutes of walking to cool down.
Gradually Increase Running Time
As you make progress in your running program, you can start to add more running time to your intervals and decrease your walking time.
Sample Beginner Running Plan
Embarking on your running journey is easier than you might think! My Couch to 5K Running Program is the perfect way to transition from walking to confidently running a full 5K (3.1 miles). Designed with beginners in mind, this plan breaks down the process into manageable, step-by-step workouts that build your endurance and confidence without overwhelming you.
For those looking for a more tailored approach, my Beginner 5K Training Plan takes it up a notch. Whether you're aiming to finish strong or simply enjoy the process, this plan provides the structure and support you need to cross the finish line with a smile.
Common Beginner Mistakes to Avoid
Running with a group gives you extra accountability.
These are the most common mistakes I see with beginning runners I coach. By avoiding these, you can make steady progress in your running goals.
Running Too Fast or Too Far
Many new runners are so excited they overdo it and run too much or too fast. I know running is awesome but try to keep your pace at a comfortable, relaxed level so you can sustain your running program long-term. Also, increase your mileage gradually to reduce your risk of injury. A good general guideline is to add no more than 10 percent more miles to your program from week to week to minimize your risk of injuries and burnout.
Skipping Warm-Ups and Cool-Downs
Skipping warm-ups and cool-downs is like driving a car without letting the engine warm up - it’s a recipe for injury and burnout. A good warm-up prepares your muscles and joints for the run, while a cool-down helps your body recover and reduces soreness. Trust me, those extra 5-10 minutes can make all the difference in your performance and long-term progress!
My training plans have built-in warm-ups and cool-downs to help runners stay injury-free. Try these dynamic stretches for your warm-up and these post-run static stretches to help you cool down.
Ignoring Pain or Discomfort
Another one of the most common beginner running mistakes is to push through pain. If you feel sharp or lingering pain, your body is telling you to stop and rest. While some muscle soreness is normal, sharp or persistent pain is your body’s way of waving a red flag. Running through pain is a recipe for injuries. Even if taking a day off from running feels hard, you’ll be sidelined for much longer if you keep running through an injury.
Running in the Wrong Shoes
If you are running in overly worn or poorly fitted shoes, this is a recipe for injury and I see it a lot with runners I’ve coached. Make sure you have a good pair of running shoes and change them every 300 to 500 miles when they start to feel flat and worn, to keep your legs and feet comfortable on the run.
Nutrition and Hydration Tips for Runners
What to eat for running can be confusing and it’s not always simple because everyone has different dietary preferences. In general, eating carb-rich foods will give you energy before a run.
What to Eat Before a Run
For most runners, especially beginners, light, carb-rich snacks are the way to go. Carbohydrates are your body’s preferred energy source, and they digest quickly, giving you the boost you need without weighing you down.
Related: What to Eat Before a Run
Great Pre-Run Snack Ideas:
Banana with nut Butter: A perfect combo of quick-digesting carbs and a touch of healthy fats for sustained energy.
Toast with honey or jam: Simple, easily digestible, and packed with fast-acting carbs.
Oatmeal with berries: A great option for longer runs, providing slow-release energy and a little fiber.
Energy bar or granola bar: Look for options with minimal protein and fat to avoid stomach discomfort.
Greek yogurt with a handful of granola: Light yet satisfying, with a balance of carbs and protein.
Aim to eat your snack 30 minutes to 1 hour before your run to allow for digestion. If you’re heading out for an early morning jog, even something small like a piece of fruit or a handful of crackers can help give you energy for the run.
Hydration Basics
Stay hydrated to help you run at your best and recover well. A good general guideline is to drink half your body weight (in pounds) in ounces daily as a baseline. Before a run, aim for 16 to 20 ounces of water 2 to 3 hours prior to your run. Sip 4 to 8 ounces every 15 to 20 minutes during your run.
After your run, replenish your fluids with 16 to 24 oz per pound lost through sweat. For runs over an hour, consider an electrolyte drink. You won’t feel thirsty until you’ve already started to get dehydrated so drink proactively.
Related: Essential Running Hydration Guide
Post-Run Recovery Foods
Refuel after your run with high-protein foods to repair muscles (like Greek yogurt or a smoothie. For longer runs or runs in intense heat, also replenish electrolytes with an electrolyte drink. A balanced snack or meal within 30 to 60 minutes after your run helps speed up your muscle recovery and prepares you for your next run.
How to Start Running for Beginners: Staying Motivated
A training plan will keep you on track with your workouts.
Set Realistic Goals
Setting SMART goals will give you the best chance of success with your new running program. Set a goal that is specific, measurable, achievable, relevant, and time-bound. This will give you a clear goal to work towards. An example would be to run a 5K in 10 weeks.
Follow a Training Plan
A training plan gives you a map for how to get to where you want to be with your running. A professionally designed plan also incorporates smart training strategies to minimize your risk of injury and prevent burnout. With a plan, you’ll be much less likely to overdo your workouts and end up injured. A good training program takes the guesswork out of what to do for each workout and helps your body adapt to higher levels of fitness.
Find a Running Buddy or Group
Get social and run with someone. Having a running partner or group keeps you accountable and makes running more fun. Whether you run with your dog or a local run club, you’ll enjoy your runs more and be more likely to stick with them when you have company.
Track Your Progress
Tracking your progress will help you see your progress and stay motivated. You’ll be able to see stats like weekly mileage, average pace, and more with a running watch or running app.
When to Consider a Running Coach or Training Plan
If you're new to running, a structured training plan can help you build endurance safely, avoid injury, and stay motivated as you progress from walking to running. If you’ve hit a plateau or have a specific goal - like crushing a 5K or tackling your first marathon - a running coach can provide personalized guidance to optimize your performance. And if you’re juggling a busy schedule, a tailored plan ensures every workout counts, so you make the most of your time on the road or trail.
From Beginner to Lifelong Runner
Running is one of the most rewarding ways to boost your physical and mental health and it all starts with taking that first step! Whether you're a complete beginner or looking to level up your runs, training smart is the key to success.
Need a roadmap to get started? As a certified running coach and trainer, I’ve designed personalized training plans to help runners like you crush their goals - from 5K and 10K races to summer workouts and even half marathon and marathon training. No matter your fitness level, there’s a plan tailored just for you.
👉 Explore our Training Center and start your running journey today! Plus, sign up for my free Wellness Wednesday newsletter and get a weekly dose of fitness inspiration straight to your inbox. 🏃♀️💌
Related: Inside Guide to Running for Beginners, Beginner Running Plan from a Run Coach, 10 Tips for Beginner Runners from a Coach
Marnie Kunz is a NASM-certified personal trainer, USATF- and RRCA-certified running coach, and writer based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
