An Essential Guide on How to Start Running

Medically reviewed and edited by Leah May APRN, FNP-C

Whether you want to start running socially or your goal is to train for a marathon, figuring out where to begin can feel overwhelming. 

Fortunately, there are a few straightforward steps for creating a sustainable and effective running routine. 

We’ll tell you everything you need to know as a beginner runner, including tips for creating your new running routine and staying consistent to help you kick off on the right foot.

Why Should You Consider Running as a Form of Exercise?

Running is one of the best cardiovascular exercises, offering various benefits that can enhance your physical and mental well-being. 

These benefits include:

• Improving cardiovascular health by increasing the efficiency of your heart and lungs

• Reducing the risk of cardiovascular diseases and events, including heart attack and stroke

• Helping you manage your weight

• Strengthening your muscles and joints 

• Boosting your mental health by improving your mood and decreasing feelings of depression and anxiety

• Increasing your longevity, meaning you may live longer if you are a runner compared to non-runners

Besides health benefits, running also offers various social opportunities — especially if you join a running club or enter races where you can meet other runners.

It’s also a great way to challenge yourself and experience growth in your fitness journey. 

Is running good for weight loss?

One of the best exercises for weight loss is running.

Not only does it burn a lot of calories — around 11 to 17 per minute — but it can also help you trim belly and leg fat to give you a slimmer appearance. 

High-intensity exercises, like running, can help you continue to burn calories and boost your metabolism even after your workout is finished. 

This is called an “afterburn effect” and it occurs when the body uses energy (calories) to repair muscle tissue after vigorous exercise.

Even if you’re just running once or twice per week, it can still make a significant difference in the amount of calories you burn each day. Over time, this can help you reach your weight loss goals.

Can you run if you are overweight?

Running can be a great way for overweight individuals to kickstart their fitness journey, improve their cardiovascular health, and boost their overall well-being.

However, there are a few considerations to keep in mind to ensure it's done safely and effectively:

• Start slowly: Begin with low-intensity walking or light jogging. Gradually increase the duration and intensity as you get fitter.

• Focus on technique: Maintaining good running form is crucial for minimizing joint impact. We’ll discuss this in more detail later.

• Wear supportive footwear: Invest in high-quality, well-cushioned running shoes that provide ample support and suit your foot type. 

• Incorporate other exercises: To reduce the risk of injury, mix running with other forms of low-impact exercises like swimming, cycling, or elliptical training.

• Be mindful of pain: It’s normal to experience some discomfort when you start a new exercise regimen, but sharp or persistent pain should not be ignored. Listen to your body and adjust your training accordingly.

What to Do Before You Start Running

Before you start running, establish strategies that will help you begin on the right foot. Let’s take a look at some of these:

Get a health checkup

If you have a preexisting health condition or haven’t exercised in a while, consult your healthcare provider before you start running. 

They can assess your fitness level and identify any potential health risks. 

You can also go for a baseline fitness assessment to help you understand your current fitness level. This will help you set realistic running goals and avoid overexerting yourself.  

Choose the right gear

Using the right running gear is essential for ensuring your comfort on the road. This includes:

• Investing in good running shoes: A good pair of running shoes that fit well and support your running style can help you prevent common injuries and discomfort. You can visit a specialty running store to have your foot arch and gait analyzed for the right shoes, and receive expert advice from professionals.

• Choose appropriate clothing: Wear lightweight, breathable, and moisture-wicking clothing to keep you dry and comfortable on your run. Clothes that are too heavy or made from scratchy materials could cause discomfort, making your run unpleasant.

• Consider additional accessories: Other running gear options that you can consider getting include a water bottle, cap, sunglasses, and reflective gear to make your workout more comfortable. 

Help prevent common injuries 

When you start running too much or too quickly, you can experience injuries — such as shin splints, ankle sprains, and pulled hamstrings — that could impact your progress.

To prevent injury, follow these strategies:

• Gradually increase your running distance and intensity 

• Follow a beginner’s training plan that includes a combination of walking and running

• Begin each running session with a warm-up to prepare your muscles and end it with a cool-down to ease back into a state of rest

• Incorporate resistance training exercises into your routine to strengthen your muscles and joints

• Learn about proper running form and ensure that you maintain this throughout your session 

• Listen to your body and take breaks if you feel pain or discomfort

When you follow these steps, you’ll enhance your running experience, reduce your likelihood of injury, and set yourself up for an enjoyable fitness journey. 

Basic Running Techniques for Beginners

Learning and implementing essential running techniques are crucial for enhancing your performance, increasing comfort, and minimizing injury risk. 

Proper running form

One of the most important techniques to master is proper running form. Not only does this ensure a comfortable run, but it also prevents unnecessary muscle strain.

Here’s how to practice proper form:

• Keep your head up and look forward. Avoid looking at your feet to ensure proper spine and neck alignment.

• Bend your arms at a 90-degree angle and swing them back and forth from the shoulders. Keep your shoulders and hands relaxed to avoid tension. 

• Your torso should remain upright and slightly forward to maintain a good center of gravity. Avoid leaning too far forward or back.

• Keep your hips stable and pointed forward, avoiding any side-to-side dropping. 

• Your legs should be moving in a smooth, circular motion. Aim to land softly on the middle of your foot and roll forward to push off from your toes.

• Try to keep your strides moderate and underneath your body to avoid overstriding, which could lead to injury.

Breathing techniques

How you breathe during a run is essential for enhancing performance and comfort. Some basic breathing techniques you can practice include:

• Rhythmic breathing: Develop a rhythmic breathing pattern that syncs with your strides. For example, try inhaling for three steps and exhaling for two. This helps you maintain a steady flow of oxygen and can prevent side stitches.

• Deep belly breathing: Practice diaphragmatic breathing — or belly breathing — which involves inhaling deeply into the belly instead of into the chest. This method can help increase oxygen flow and keep your energy levels consistent.

Developing a Beginner-Friendly Running Plan

For those who are new to running, a structured and sensible workout plan is essential for a successful fitness journey. 

In this section, we’ll look at how you can develop a beginner-friendly running program to help you stay consistent and committed. 

Set realistic goals

Starting a new fitness journey can be daunting, and it may feel like you’re not making progress as quickly as you’d like. 

That’s why it’s important to set small, achievable goals that are in line with your current abilities. 

This can help you measure your progress, while also keeping you motivated. Here are a few examples of achievable goals:

• Short-term goals: These can be session-specific, weekly, or monthly milestones that you want to achieve. For example, running for 20 minutes without stopping or being able to complete a 5-mile run by the end of the month. This can help you build your exercise habit while helping you avoid burning out too quickly.

• Long-term goals: These goals should be bigger and more challenging to achieve – which means you’ll need to stay motivated to reach them. They could include things like running a half marathon or being able to maintain a specific pace after a year.

Keep track of your goals with a running app or journal, and remember to celebrate even the smallest victories. 

Create a sustainable routine 

Creating a weekly running schedule that aligns with your current fitness level is essential for avoiding injuries and muscle strain.

A routine that’s too intense and difficult to follow also makes it easier to give, so try to avoid that. Here are some tips for creating your routine:

• Gradual increase: Start with a combination of walking and running to help improve your fitness. For example, you might begin with 30 seconds to 1 minute of running followed by 2 minutes of walking, repeating for 20 minutes. Gradually increase the weekly running intervals as you build up speed, stamina, and mileage.

• Frequency: Aim to run two to three times a week when you start. This frequency is enough to build endurance and skill while minimizing the risk of injuries.

• Variety: Alternate your routes and running types — such as trail or road running — to keep your routine interesting. This also helps to challenge different muscle groups and improve your endurance.

• Time vs. distance: Focus on running for time instead of distance in the initial stages. This approach reduces pressure and helps you build stamina at a comfortable pace.

Incorporate rest and recovery days 

Rest days are essential for promoting muscle recovery and preventing burnout.

It’s also important for avoiding injuries because you give your body a chance to repair and strengthen itself. 

Incorporate a mix of full rest and active rest days into your running program to promote optimal recovery. These days could involve:

• Active recovery: On active rest days, consider light cross-training activities such as walking or yoga. These activities can help maintain mobility and reduce muscle stiffness without overloading your body.

• Full rest days: On full rest days, avoid both light and strenuous activities. This gives your body ample time to fully relax and recover before you resume training.

Where Can You Learn More About Taking Care of Your Cardiovascular Health?

LifeMD can help you in maintaining a healthy cardiovascular system by providing expert guidance and personalized recommendations for a heart-healthy lifestyle. 

A team of medical professionals can also help you determine if any underlying conditions may be affecting your heart health, and lab orders, medications, and prescriptions, if necessary.

Make your appointment today and take control of your health — all from the comfort of your own home.

Leah May APRN, FNP-C

Leah is a board-certified Family Nurse Practitioner specializing in Primary Care, Pediatrics, Men’s Health, and Obesity Medicine. She has been practicing in Telemedicine for over five years and is passionate about being able to deliver healthcare across the nation. During her downtime, her favorite things to do are spending time with her family trying new things, exploring new foods and places, and staying active.

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