Next Race: Rotterdam Marathon 7th April 2019

How to Start Running – Beginners Tips

How to Start Running for Beginners

So you want to know how to start running? Awesome! It can be very daunting for a new runner on finding a place to start with things like beginners running technique, so read on for some running tips for beginners.

Finding a place on how to start running can be very daunting. So I’m going to shed some light on the situation and guide you through the process of getting up and running with some running tips for beginners!

Running is one of the most time-effective ways of exercising and a great way to get more bang for your buck in fitness terms.

Not to mention the benefits you can get from using running as a way to get into fitness.

  • Running gets you outside so you can get some much-added vitamin D.
  • You’ve heard of runners high right? That is a thing!
  • It’s one of the cheapest sports to start, all you need is decent running trainers and a good running outfit!
  • It can boost your mood!
  • Running strengthens your heart and makes general lifestyle a lot easier.
  • Running is a great way to shed a few extra pounds of body fat.
  • Not to mention the bling you can get from running a race!

These are just a handful of the benefits to start running so what are you waiting for?

Here are some running tips for beginners to get you started:

1: Run-Walk Workouts

When we learn how to start running we want to be able to run faster, for longer and for as many miles as our legs will take us. But unfortunately for us, we have to build into running and prepare our bodies for the progressive overload of the miles to come in the next few months.

To put it in a cliche way, we need to learn to walk before we can run. Combine them both together to create the perfect beginner runner workout.

Here is our FREE run-walk programme:
Return to Running Programme [FREE Download]


This programme gives you the opportunity to build up over a series of weeks, increase your mental and physical tolerance to the demands of running. whilst in turn, dial your running technique in.

When you first start running the main goal is to develop the natural running technique with the progressive overload. Whilst trying not develop an injury from starting off too quick or too long.

2: Listen to Your Body

Let’s face it, running is SO tough on your body, so give your body the respect it needs and listen to what it is telling you. If you feel an injury potentially coming along then rest for a day, take it easy.

From a beginners running technique perspective, it is so important to get the foundations of your running correct so you don’t form bad habits, which could lead to injury in the long-term.

One of the biggest reason new runners come to a grinding halt in their journey is that they failed to listen to their body and became injured.

Here are some rules of thumb to guide you through your beginner running journey:

  • If you are aching the next day take another 24 hours rest, your body will thank you for it later!
  • Don’t exercise on sore muscles or joints. This could be your body just telling you to hold back from the running a bit. So if you feel too sore then take another day off. You won’t lose fitness and you’ll run better for it.
  • Any pain that appears to be getting worse, needs to be checked out and properly assessed by a physiotherapist to avoid a long-term injury.
  • If you are aching on one side more than the other and it’s only a slight pain I would still recommend seeing a physio, just to catch a potential injury early and stop it getting worse further down the line.

3: Running Shoes

Believe it or not, I’ve seen a lot of people running in either flip-flops or Converse… not running for the bus, actually training!

So my first piece of advice is to get yourself some proper running shoes. There is no way you can learn how to start running without a proper pair of running shoes!

This video may help you in guidance: Prescribing Running Shoes

Get yourself down to your local running shop and try on a range of running shoes. The most important aspect of buying any running shoe is the comfort. Mainly because you’re going to be running a lot of mileage in them and of course you want to be comfortable!

If a shoe feels even slightly uncomfortable when you are trying them on, then don’t even waste your time with them, as this discomfort could elevate when you are running.

Find yourself a comfortable, mid-range priced shoe. Never go for a fashionable shoe as these may not have the support you need personally. Start them off with some short runs to see how you feel.

How to Start Running from a Beginners Running Technique Perspective

As a runner, you would think that the most important thing is running with proper form is when you are fresh and at the start of a run. This couldn’t be further from the truth.

It is more important to focus on your running form as you are feeling more fatigued. Because it will inevitably change as you get more tired, so it’s important to focus on your posture towards the end of your run. Also, have a mental checklist of what you are going to think about when you start to feel fatigued.

There are three specific areas to think about when we talk about running with good posture:

– Run Tall

– Keep Your Head Up & Look Forwards – Check out this blog post for more on this: Head Position Affects Running Posture: How’s Yours?

– Hold Your Hips High – (Drawing-in the belly button helps with this, think about running over the ground rather than into the ground)

4: Running to Get Fit vs Getting Fit to Run

It always pays dividends in the long run (run pun intended). To incorporate some strength training into your running regime. Whether that be a weekly circuits class or a pilates class. Just something to help strengthen that core and all-around body strength and essentially working on areas of weakness.

There are a number of benefits to include a strength training workout into your training regime. Here are a few strength running tips for beginners:

  • You’ll Run Faster. Because your overall strength will be increased, especially leg strength, they will be more efficient at using the oxygen in your body.
  • You’ll Run Stronger. As you get into more depth with your strength training you’ll find that in races you can hold your form just that little bit longer. Whilst feeling less fatigued at the finishing stages of the race.
  • Body Composition. You will burn body fat doing strength training. So it seems obvious not to ignore it!

Here is a link to our FREE 30 Day Challenge. This is a free month on month that is perfect for new runners looking to avoid injury by building strength and mobility in all the important areas to compliment your running technique.

Also, join our Facebook group to get some handy running tips for beginners.

I hope you are able to take away these running tips for beginners when trying to decide how to start running. The most important thing is to make sure you enjoy your running and you’re not just doing it for the sake of running.

Be patient with it. Running takes time to build up and your body has to adapt to this new found form of exercise. You’ll get a lot more out of it and feel better about yourself.

Happy running!

1 Comment

  1. Amazing article! Along with all the tips that you shared, it is very important to consider your core body strength. Being a running coach, I’ve seen most of the runners unnecessarily stretch their body and go for a long run… They forget the rule of starting small & then gradually increasing the pace. One should keep this in mind while training for running.

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