One of the questions I hear most frequently about running is: how do I get started? It’s a great question and I love hearing people ask. Running seems so simple that it’s tempting to lace up whatever shoes you have on hand and run out your door. And if you’re in your teens or early 20s or blessed with a super body that doesn’t injure easily, you might be able to get away with that without straining something.
However, running is pretty hard on our bodies. And if you’re like me (and most of the population), then jumping into a 30-minute run with no prep could very well lead to a miserable experience or injury. So I love to hear people ask for advice on the best way to get started.
Of course, I want to say from the outset that I am not a personal trainer or medical professional. You should consult with a medical professional before starting a new training plan.
However, I have a whole lot of personal experience with running. And having to start over with running after injuries. I’ve even taken the National Academy of Sports Medicine’s personal training course for funsies because this is a topic I am just very passionate about. So I can draw from that experience and research to provide some guidance on how to get started.
First, Get Fitted for Running Shoes
Well-fitting running shoes can make the difference between a comfortable run and a run that leads to pain and even injury. Additionally, we can’t buy running shoes like we buy other types of clothing. Just because it looks good and has good reviews, doesn’t mean it will be right for you.
It is important to get a fitting by a professional. If possible, go to a running store that provides a gait analysis. This analysis will highlight whether you over- or under-pronate (i.e. roll your feet in or out), strike with your heels, walk with your feet turned in or out, and other features of gait that can become a concern for running. The right running shoes can help alleviate some of these gait issues before they turn into injuries. Strength training can further help with some of these problems (more on this below).
Second, Find a Good Running Training Plan
Many beginners (and advanced runners!) don’t realize that running is largely a one-legged sport. For the most part, you are landing on one leg at a time which means there are major forces on your body. To put it into perspective, studies have found that with each heel strike, we put the equivalent of 3-4x our body weight on that leg. In other words, a 150-pound runner puts 600 pounds of force on their legs for each heel strike.
This is why I don’t recommend that you start with a 30-minute run with no prep because doing so will likely feel pretty awful and may turn you off from running. Instead, I recommend finding a good beginner’s training plan. These are usually called “Couch to 5K” training plans.
The training plan will build you up to running a little over 3 miles, which may translate into about 30-40 minutes of continuous running. Importantly, that is not where you start. I love Nike’s training plans and have used them for many races. They have a 5K training plan that is great for beginners. Hal Higdon, Runner’s World’s Couch to 5K plan, and the Marathon Handbook Couch to 5K are also popular.
As You Progress, Pay Attention (But Not Too Much Attention) To Good Running Form
Similar to having good running shoes, having good running form can help prevent injuries and make your run more comfortable. It can also make you faster over time. That being said, when you are first getting started, it might be hard to focus on running form when all you can focus on is getting through the actual run.
However, once you feel like you can focus on something other than the discomfort of running, I’d encourage you to pick an element of your running form to work on for the first 5 minutes of your run for a week or so. Don’t try to focus on everything related to running form at one time or you’ll drive yourself crazy.
In particular, good running form involves striking with your mid-foot (not your heel or your toes). Doing so puts less pressure on your tendons and joints and allows you to propel yourself forward with more force. You’ll also want to keep your shoulders loose and arms swinging at 90-degree angles from North to South. Avoid swinging your arms side-to-side as this wastes valuable energy. It’s also tempting to lean forward as you run. However, ideally you should be running tall.
Finally, keeping your strides shorter and your feet under you will prevent injury. It will also help you run at a faster cadence (more foot strikes per minute) which is beneficial for speed and running form. While running ads show pictures of people with their legs far in front of bodies, that is not how you want to run. It’s a classic, don’t try this at home.
Consistently Incorporate Warm-Ups and Cooldowns
I know, I know. It’s annoying to tack on 5 minutes of warm-up and 5 minutes of cooldown when it was hard enough to set aside time for the run. But warming up is so important. It helps get blood flowing so your legs don’t feel like two bags of cement when you start your run. It also helps prepare your muscles, tendons, and joints for running and thereby reduces the risk of injury.
Cooldowns also prevent pain and injury. When you run (or do any physical activity) your muscles do a lot of contracting to propel you forward. Without taking the time to stretch those muscles out, they can become shortened over time. This can translate to muscle knots and tension. Plus, tight, shortened muscles offer less range of motion and so are more likely to strain or cause other muscles to strain in compensation.
Keep your warm-ups dynamic. Think bodyweight squats, lunges, calf raises, leg swings, the world’s greatest stretch, and inch worms. Your cooldowns should involve stretches that you hold for 30+ seconds to help muscles release. You can see my post on stretching for some ideas.
Strength Training Is Your Friend
A lot of people think running is boring. And I don’t blame them. It is repetitive and while I love listening to music and enjoying the scenery, I get that it’s not the most engaging thing ever. However, I feel like strength training is 10 times more boring than running. Counting reps while staring at a mirror surrounded by other people doing the same thing? Snooze. And awkward.
But strength training is one of the best things you can do to become a stronger runner and, once again, prevent injury. Notice a theme that half of being a runner is staving off the inevitable injuries? A couple of 10-minute sessions each week can be enough to make a big difference. You can check out this post on running and strength training for exercise ideas and more guidance. I also love the Wellness Warrior’s post on lower body strength training for including both great lower body warm up and strength exercises. And bonus! Strength training will just make you look even stronger and more badass than you already are.
Set Realistic (But Fun!) Goals
Finally, setting goals is a great way of motivating yourself to keep up with a running routine. If you’re just getting started, I recommend signing up for a fun-sounding 5K that’s a few months away. If you really enjoyed the 5K and want to build on that further, you might then sign up for a 10K that’s a few months away. Or do another 5K! The key is to use races as fun opportunities to stay motivated and celebrate the work you put into training.
I don’t recommend making a marathon your first goal. I’ve heard of people who hope to do that and always cringe. When you’re getting started, it’s important to set up a good foundation and to figure out if you actually like running. Running a marathon 3 months after you started has a high chance of leading to injury, burnout, and instilling bad running habits because you don’t have time to work on your form, figure out nutrition, or build up a good routine. Many people who start with a big running goal also don’t know how to create a sustainable running routine after they finish.
I therefore recommend setting realistic goals to keep you excited, engaged, and empowered. You can also use those early goals (like running a 5K) to help you set up a sustainable routine. For many people, this means running 3-5 times a week for 10-20 miles regardless of whether you have a race coming up. The right cadence will be individual to you.
In Summary
If you have more questions related to started a running routine, feel free to reach out or ask questions in the comments! And if you enjoyed this post, please like, subscribe, or share with others. I always really appreciate it.
Finally, for related content, you can check out my posts on my favorite running gear, workout playlist songs, rediscovering your fitness motivation, and finding a workout you love.