21 Beginner Running Tips from a Running Coach

Whether you’re brand new to running or getting back to it after a long break, it can feel overwhelming to get started. As a running coach, I’ve advised many new runners who weren’t quite sure what they needed to do and felt a bit intimidated.

To help ease you into the sport and get started on the right foot, here are 21 beginner running tips that I always give to new runners and anyone who wants to start a running habit.

Invest in the Right Shoes and Gear

Wear a pair of running shoes that fit comfortably and are the right type of shoes for your foot and running style. Visit a running specialty store to get a proper gait analysis and shoe fitting to find the best running shoes for you.

Check out recommendations for running clothes, such as running shorts, tops, running socks, and pants. Stick with clothes and socks that are made out of wicking materials to help you to stay dry and comfortable during your runs.

Use the Run/Walk Method

If you’re a total newbie, you may want to start your running program by combining your runs with intervals of walking. It’s an effective strategy for building endurance with less stress on the joints and a manageable intensity level.

Just start by alternating between one minute of running and one minute of walking, and then try to increase the running intervals. By doing a run/walk combination, you’ll be able to cover more distance and you’ll still get a great workout. And, don’t worry, you’ll slowly build the fitness — and confidence — you need to run longer without walking.

Run at a Conversational Pace

One of the most common reasons why beginner runners stop running before they reach their goal distance is because they’re pushing the pace too much.

When you’re first getting started with running, you really should be running at a comfortable, conversational pace, which means that you can very easily talk in complete sentences while running.

If you’re gasping for air, you’re definitely going too fast. Slow it down and focus on building your endurance. Adding speed will come later.

Follow a Schedule

Consistency is key when you’re trying to establish a running habit. It helps to follow a weekly running schedule so you’re accountable and know exactly what you need to do each day.

Here are a few beginner training schedules to try:

• 30-Day Beginner Running Schedule
• 8-Week Training Schedule to Run 30 Minutes
• 4-Week Training Schedule to Run 2 Miles
• 4-Week 5K Beginner Training Schedule

Track Your Progress

Even if you don’t want to use a training calendar, it’s helpful to track your progress to boost your motivation. Whether you keep a running log in a notebook or use a fitness-tracking app such as Strava, knowing that you want to log your mileage or check off your workout on your calendar can be extremely motivating.

Run Tall

Keep your posture upright. Your head should be lifted, your back should feel long and tall, and shoulders level but relaxed. Maintain a neutral pelvis. Make sure you’re not leaning forward at your waist (which some runners do as they get tired). Get more tips on proper running form.

Build Your Distance Slowly

One of the biggest challenges beginner runners face is increasing their distance. If you’re just getting started with running, try some of these strategies to build your endurance. Just remember that, in order to prevent injuries, you should not increase your weekly mileage by more than 10% each week.

Make Sure You Warm-up

A good warm-up before running can prevent all sorts of problems, such as side stitches and muscle tightness, that could sabotage your run. Do a 5-minute brisk walk or some warm-up exercises before you start your run.

Run Outside

Running on the treadmill can feel like more of a mental challenge than running outdoors. So, if weather and safety permits, get yourself outside for your runs. The fresh air, scenery, and new routes may distract you so much that you’ll run longer than you would on a treadmill.

Prevent Side Stitches

Side stitches can be painful and annoying, but they’re not inevitable. Try doing deep belly breathing and follow these steps to preventing side stitches, so they don’t force you to cut your runs short.

Add Strength Training

Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which means you can go for more miles. All it takes is two or three 15- to 20-minute strength-training sessions a week to build more muscle mass.

Fight the Mental Battle

Some new runners have the endurance to run a certain distance, but they lack the confidence or mental strength to push themselves farther. In some cases, it’s simply “mind over matter.” Try to distract yourself by playing mind games, listening to music or audiobooks, choosing new running routes, or running with other people.

Set Small Goals

While you’re running, set some very short-term goals to help with the mental challenges of running longer. Your goals can be as simple as, “Run to the next stop sign” (and then the next stop sign, and the one after that). Before you know it, you’ll have reached your goal distance.

Also see: 9 Ways to Keep Running When You Want to Stop

Talk Positive

If you find negative feelings entering your thoughts during a run, try to change the conversation. Even if you’re suffering, tell yourself things like, “I’m feeling good today.” You’ll eventually start to believe it. Get more tips on how to use positive talk while running.

Tell Others

Share your goal to start a running habit with your family and friends. By telling others, you’re making yourself more accountable. Your friends and family members will be asking you for updates about your progress, so that will help keep you motivated. They may have some running advice, and offer much-needed encouragement.

Don’t Overdo It

One of the most common mistakes among new runners is doing too much too soon. Overdoing it can lead to exhaustion, injury, and a feeling of discouragement.

When you first start running, focus on increasing your mileage gradually. Don’t run every day. You may want to start by doing run/walk intervals. You’ll enjoy running much more if you’re not feeling pain or like you’re getting burned out.

Run with Other People

Many of the beginner runners I coach say they prefer running with a group rather than going alone. Whether it’s because of peer pressure, the distraction of conversation, the motivational support, or maybe a combination of all three, runners who go with others usually find that they can run longer.

If you usually run alone, ask a friend or family member to join you, or find a running group near you.

Stay Hydrated

Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water (about four to six ounces) halfway through your workouts.​

Related: How to Prevent and Treat Dehydration

Beat Boredom

Boredom is one of the top excuses why people give up on running, so try to keep it fun and interesting. Switch up your routes and workouts, so you’re not always repeating the same runs. Try some of these strategies for combating boredom while running. If you do a lot of treadmill running, check out these boredom-busting treadmill workouts.

Don’t Forget to Cool Down and Stretch

After each run, cool down by doing some easy jogging or walking. Some gentle stretching after will help you avoid tight muscles.

Enjoy Yourself

If you’re running solely as a means to an end –- such as weight loss – it’s going to start to feel like work. It’s good to have some goals for your running, but you should also get some joy out of it.

When you go for a run, try to be grateful for the chance to get some time to yourself and work on improving your health. If you’re running outside, take in your surroundings and appreciate the opportunity to interact with nature.

Running coach Christine Luff is an RRCA-certified running coach, ACE-certified personal trainer, sports nutrition specialist, and youth fitness specialist. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.