How to Start Running: A Guide for Beginners

Running is a simple sport, but it can be an intimidating one to start. I remember when I first started cross country my freshman year of high school, my coach asked us if we wanted to start off with 6 or 8 miles. That number alone almost frightened me out of practice, however, I found out shortly after that beginners only had to run a few laps around the park. How refreshing! 

Between freshman and senior year, I cut down my 5k time by 10 minutes. How? Dedication and time commitment. Even for someone that is looking to run purely for their health or as a hobby, running is an activity that requires persistence and perseverance to build a physical and mental framework that keeps you running.

1. Give Yourself Time to Adjust

The most important thing to note on your journey to becoming a runner is that it takes at least 4 weeks for your body to get used to running. You must brace yourself for the first day you hit the road and understand ahead of time that yes you will feel tired and yes it will feel hard, but remember that this is normal. Even for someone that has been running for 7 years, if I take anywhere from 2 to 4 weeks off of running, I will feel the exact same way a beginning runner feels on that first stride. 

2. Make a Plan

Start off with a simple plan to build endurance. I find it best to work with distances to better see how your physical and mental stamina is progressing over time.

• I would suggest starting off with a half mile jog. If you’re running on an outdoor track, that is 2 times around the track. If not, there are many easy-to-use GPS running apps you can download for free, such as MapMyRun.  
• Repeat this distance each day you run until you feel comfortable running half a mile. 
• Then, increase your distance to a mile. Once you feel comfortable running a mile, decide whether you want to increase your distance by half a mile, or double your distance to 2 miles. 
• Listen to your body. Each time you feel eager enough to increase your distance, ask yourself if you’re up for the challenge of pushing yourself an extra mile. You’ll be surprised at what you’re capable of. However, there is nothing wrong with only increasing your distance by half a mile each time. Every runner is different and that is what makes running the most inclusive sport!
• Optional: Finish up your run with sprints. Keep the sprints short and sweet. Do 2-6 sets of sprints from one distance to another and rest for 30 seconds in between. Your sprints shouldn’t last any longer than 10 seconds! The point is to slowly build your speed and power. 

The trick with running is that it is moreso a mental game than it is a physical game. You are going to want to stop and walk and that is very easy to do when you are the only one holding yourself accountable. Just remember and trust the process. You are doing this for yourself. You improve with each run, just keep going. 

3. Stretch

Lastly, and most importantly, stretch! I can not emphasize enough the importance of stretching before and after you run. If you don’t have time before, wait until after your run to stretch your muscles once they are already loose. 

Disclaimer: Not every run will be enjoyable! But, you must stick it out during those runs to reap the best benefits of running.

Photo 1  | Photo 2  | Photo 3

• beginners guide
• running