Running Tips for New Runners

Running Tips for New Runners: The Not-So-Boring Guide to Not Hating Your First Miles

Alright, let’s start with a lie. A big, fat, ridiculous lie that the fitness industry has been feeding new runners forever: Running is easy! Just put one foot in front of the other!

Lies. All lies.

Because here’s what really happens: You lace up your brand-new running shoes (probably picked based on color rather than fit, but we’ll get to that), take approximately seven steps, and suddenly realize you have the lung capacity of a distressed goldfish. Your legs feel like cement, your side is on fire, and oh, what’s that? Your shoelace is untied, your playlist sucks, and some speed demon just flew past you like they’re being chased by a swarm of bees.

So no, running isn’t just “putting one foot in front of the other.” It’s a whole thing. And I’m here to make sure you don’t quit before you even give yourself a chance to like it. Because believe it or not, running can feel amazing, eventually. But first, let’s fix a few things so you don’t feel like your body is actively protesting against you.

Why Running Feels So Hard at First (And Why It’s Totally Normal)

Here’s the deal: If you’re a new runner, your body is basically going through a mini identity crisis. Your muscles, lungs, and joints are all screaming, “Uh, what is happening?!” because they’re not used to this.

If you’ve spent the last decade or so prioritizing sitting (respect), your body has settled into that as the default mode. And now you’re asking it to do something completely different.

So if your first few runs feel like a scene out of a survival movie, you’re not alone. The trick is to not let that discourage you. Because running, my friend, is a long game. It gets easier, I swear on my favorite pair of running socks.

The Real Running Tips for New Runners

1. Slow. The Hell. Down.

No, seriously. Whatever pace you think you should be running? Cut it in half. You do not need to sprint out of the gate like an Olympic hopeful. In fact, you shouldn’t.

Most new runners go way too fast and then wonder why they feel like collapsing after three minutes. Running slower means you can actually, you know, keep running. And that’s the whole point, right? Right.

2. Walk If You Need To (Because You’re Not a Robot)

There is zero shame in taking walk breaks. Actually, it’s one of the best ways to build endurance. Run a little, walk a little, repeat. It keeps you moving without making you feel like your soul is trying to escape your body. Plus, even seasoned runners do this, it’s called the run-walk method, and it’s legit.

3. Your Shoes Matter More Than You Think

Those trendy running shoes you saw on Instagram? They might be garbage for your feet. The wrong shoes can turn running into a painful, blister-filled nightmare. Get fitted at an actual running store, where someone will watch you walk and figure out what you actually need. Trust me, your future knees will thank you.

4. Breathe Like a Normal Human (Not a Panicked Pufferfish)

New runners often sound like they’re reenacting a dramatic death scene because they’re breathing all wrong. Try to breathe in through your nose and out through your mouth in a steady rhythm. And if that’s too hard, just focus on not gasping like you just surfaced from the bottom of the ocean.

Controlled breathing = happier lungs = longer runs. Science.

5. Don’t Compare Yourself to That Guy

You know the one. The dude who zooms past you at what looks like 40 mph, barely sweating, looking like he was born to do this. Forget him. He’s been running for years. You’re comparing your day one to his day 1,000. That’s like feeling bad that you can’t play guitar like Jimi Hendrix when you just picked it up last week. Run your own run.

6. Running Shouldn’t Hurt (But It Will Feel Weird at First)

Soreness? Normal. Feeling like a newborn giraffe trying to figure out its legs? Also normal. Sharp, stabbing pain? Not normal. If something hurts in a “this feels like an injury waiting to happen” kind of way, stop. Rest. Ice. Maybe get it checked out. There’s a difference between pushing yourself and ignoring your body when it’s waving red flags at you.

7. The First Mile Is a Liar

Here’s a secret all runners know: The first mile always sucks. Always. It doesn’t matter if you’re a beginner or a marathoner, those first few minutes can feel clunky, slow, and awkward. But once you push past it, things start to click. Your body settles in, your breathing evens out, and suddenly, you don’t hate everything. So don’t let the first mile fool you into quitting.

8. You Won’t Love Every Run (And That’s Okay)

Some runs will feel amazing. Some will feel like punishment for crimes you did not commit. That’s just part of it. The key is to not let the bad runs make you quit. Because the more you run, the more of those good runs you’ll get. And those are the ones that make it all worth it.

Let’s Wrap This Up

To wrap up these Running Tips for New Runners, here’s the truth: Running isn’t easy at first, and anyone who tells you otherwise is a liar or has conveniently forgotten their own beginner days. But it does get better. You just have to stick with it long enough to see that happen.

And look, I won’t tell you that you’re gonna fall in love with running overnight. (You probably won’t.) But I will tell you that if you keep going, one day, you’ll finish a run and think, “Huh. That actually felt kinda good.” And that’s the moment running gets you.

Welcome to the madness, my friend. Let’s go run.