How Should a Beginner Start Running
How should a beginner start running? Learn simple tips, gear advice, and a beginner-friendly plan to build confidence and enjoy every step.
Let’s get one thing straight: the biggest myth about running is that you just… go outside and run. Like, boom, you lace up your shoes, and suddenly you’re a gazelle, effortlessly gliding through the streets, grinning like some blissed-out fitness model. Lies.
Reality check: your lungs are gonna burn, your legs will feel like cement blocks, and you might start questioning every life choice that led you to this moment. But stick with me, ‘cause I’m gonna help you avoid the usual beginner mistakes that make most people quit before they even break in their sneakers.
What You Really Want: To Run Without Feeling Like You’re Dying
You wanna run. You wanna be one of those people who just throws on their shoes and goes. Maybe you wanna lose weight. Maybe you wanna clear your head. Maybe you just wanna prove your old high school gym teacher wrong.
But here’s the thing: running looks easy until you actually try it. And then? It’s a mess. Your lungs betray you. Your legs scream. You make weird wheezing sounds you’ve never heard before. And suddenly, walking seems like a much better life choice.
The goal? To get past this stage. To actually enjoy running. To run far enough, often enough, that it feels good. And—this is the kicker—to keep coming back to it.
Why Most Beginners Quit (And Why You Won’t)
Most beginners fail because they do one of three things:
- They go too fast, burn out in 30 seconds, and decide running is evil.
- They run once, get sore, and take a three-week break.
- They overthink every detail—shoes, watches, training plans—until they forget to actually… run.
We’re gonna avoid all that nonsense. No overcomplicated training plans, no unrealistic goals, no fancy gear that costs more than your rent. Just simple, effective steps to get you running without wanting to set your running shoes on fire.
Step 1: Forget Everything You Think You Know About Running
Running is not punishment. It’s not just for super-fit people. And you don’t have to be fast. Or graceful. Or own a single piece of Lululemon gear. You just have to move your body at a pace slightly faster than walking. That’s it.
The first rule? Slow. Down. If you feel like collapsing after 30 seconds, you’re going too fast. Your first goal is to run slow enough that you can still talk. If that means barely jogging, that’s perfect. We’re building endurance, not setting world records.
Step 2: Walk Before You Run (Literally)
If you haven’t exercised in a while, don’t start with running. Start with walking. Walk briskly for 20–30 minutes a few times a week. Get your legs used to moving. Then? Mix in short bursts of jogging—like, 20 seconds at a time. It’s called run-walking, and it’s how actual smart people get into running without suffering.
The formula? Walk for a few minutes, jog for a few seconds, repeat. Over time, you’ll run more, walk less, and your body won’t hate you for it.
Step 3: Consistency Beats Speed (Every Time)
Forget pace. Forget distance. Your only job as a beginner is to keep showing up. That means running (or run-walking) 2–3 times a week, every week. Not once. Not twice. Not ‘whenever I feel like it’ (because let’s be honest, you’ll never feel like it).
Your body adapts by repetition. The more often you run, the easier it gets. So instead of obsessing over how fast or far you go, focus on just… doing it. Run-walk for 20 minutes, three times a week. That’s it. Magic happens when you keep coming back.
Step 4: Embrace the Suck (It Won’t Last Forever)
The first few weeks? They’ll be rough. You’ll feel slow. You’ll feel uncoordinated. You’ll wonder why people do this for fun. But here’s the thing: every runner—every single one—felt exactly like you do now when they started.
The difference? They kept going. And one day, seemingly out of nowhere, running didn’t feel so bad. Then, eventually, it felt good. And then? It felt amazing.
But you gotta get through the messy part first. So, embrace it. Laugh at how awkward you feel. Enjoy the weird post-run euphoria. And trust that, with time, this whole running thing will actually start to make sense.
Step 5: Don’t Overcomplicate It (Shoes Matter, But Not That Much)
Look, you don’t need a $200 pair of shoes or a fancy GPS watch to start running. But you do need shoes that don’t murder your feet. Find a basic pair of running shoes that feel comfy. That’s it.
Everything else? Optional. Running gear is fun, but it’s not what makes you a runner. Running makes you a runner. So don’t get caught up in the gear rabbit hole—just get out there and move.
Step 6: Celebrate the Small Wins (Because They’re Actually Big Wins)
Your first five-minute jog without stopping? A huge deal. Your first ‘good’ run where you don’t feel like collapsing? Major. Your first time choosing to run instead of bailing? Legendary.
Running isn’t about perfection. It’s about showing up, one step at a time. And if you keep doing that? One day, you’ll look back and realize you’re not a beginner anymore. You’re just… a runner.
The Bottom Line: Just Start
If you’re waiting for the ‘perfect’ time to start running, stop. There is no perfect time. There’s just now. Start where you are. Go slow. Walk if you need to. Keep coming back. And before you know it? You’ll actually like running. (Or at least, hate it way less.)
