Everything you need to know about how to start running, answered.

As a running beginner you probably have lots of questions about how to start running. As someone who’s coached runners for a dozen plus years here are 23 common questions about how to start running.

Ready to start running today? Coaching new runners for a dozen years I hear lots of repeat questions. I hope they help you find the courage to start running today!

1. How do I *actually* start running? Explain it like I’m five.

One of the great things about running is it’s so simple. Even as a beginner runner, grab some shoes, and you’re ready to go!

Now what?

If you haven’t been running on a regular basis, start by using run–walk intervals to safely take you from walking the distance to running the distance.

Mostly healthy adults should be able to build up to this distance fairy quickly. In fact, I have an eight week program that I’m happy to share.

2. How can I start running at age 40, 50 and beyond?

Think you’re too old to try something new? You may be surprised at the wide age range that endurance sport attracts. In Atlanta Tri Club, we’ve had members ranging from their 20s to 70s, and that age range expands all the time.

In Courage to Tri, I shared the story of Sybil Jacobson, age 74, who won her age group at IRONMAN 70.3 Worlds in Chattanooga. The retired insurance executive cites several benefits to starting later in life such as having more available time, disposable income, and life perspective that comes in handy when things go wrong.

You may have heard of Sister Madonna Buder dubbed “Iron Nun.” At age 82, Buder finished Subaru IRONMAN Canada, becoming world record holder, the oldest woman to finish an IRONMAN triathlon.  Not only that, she’s still tri-ing to this day, recently grabbing headlines for finishing the Age Group National Championship run leg without shoes (she forgot them). Perhaps the most impressive thing about Buder is that she didn’t start tri-ing until age 48. Is it because 48 is so old? No way. It’s because many 38- and even 28-year-olds are already using the excuse “I’m too old.”        

The takeaway is that age alone is no excuse not to give triathlon a go. Book an appointment with your physician to make sure you’re healthy enough to start training, then toss that excuse.

3. Is running good for you?

So perhaps you’re convinced objectively that someone of your age can run. But you’re still doubtful as to whether running is a good idea for you? Asked another way, the question is, are you personally are a good candidate to take up running?

How do I know? Because a cursory google search reveals the most-asked questions around this search:

Is running bad for knees?

Is running bad for joints?

Is running safe?

Now, I’m not a physician and would suggest getting cleared for physical activity before proceeding. However, I can assure you that most of the people who use health-related excuses not to engage in physical activity would be better served participating in said physical activity. YMMV. 

4. How to start running again

Mentally getting started running again can be harder than the first time. Why? Because you remember how great you felt, or how effortless a ten-miler was, and you’re impatient to get back there.

Fortunately, getting started running again physically is actually a lot easier. Here are the four most important things to remember:

1. Getting started again is the hardest part– Good habits lead to success and while it may never be ‘fun’ to wake up to a 5:30 AM alarm, it does get easier when you’re used to doing it and begin to trust yourself not to hit snooze.
2. The longer you wait the harder it will be– It can be tempting to keep putting off your ‘comeback’ week after week. Remember that your future self will thank you for starting back now instead of in another week.. or month!
3. Nothing’s as hard as the first time– Assuming you’ve been in shape before, it’s usually easier and quicker to come back then get started for the first time ever.
4. All that said, to be safe, if you’re starting from scratch, I’d recommend using the below walk to run strategy to get started.

5. How to transition from walk to run for beginners

If you haven’t been running on a regular basis, start by using run–walk intervals to safely take you from walking the distance to running the distance.

This can be as simple as walk two minutes then run thirty seconds. Repeat five times.

If you want something a little more structured, then be sure to check out my 8 weeks to 5k run plan.

6. What running gear do I need?

What you need: Decent, recent pair of shoes.

Invest in a good pair of running shoes. That doesn’t mean the shoes your friend recommends but the shoes that fit your gait and your unique foot shape. Start at a specialty running store where the experts can evaluate your foot strike and recommend a shoe ($65-$125).

For training in the heat, you’ll want  to invest in some moisture-wicking clothing. Seams, cotton, and humidity lead to chafing in all kinds of unexpected places.

This isn’t really an extra, but it’s important to remember to replace your shoes frequently. Many shoes these days only last 200 to 300 miles, so if you’re running regularly you’ll need to replace them several times a year.

7. Do I need fancy gadgets for running?

A super-cool running watch like a Garmin or other GPS watch is always helpful but not a must-have. With the popularity of fitness watches that double as lifestyle watches such as Garmin vivoactive and Apple Watch, you may already have a watch with which you can track your training through an app or online training log.

There  is no need to immediately upgrade to the latest and greatest Garmin watch with all the bells and whistles. If you’re in the market for a GPS watch, you can usually find last year’s model for a very steep discount.       

See: Best Running Gear for Women

8. What’s the safest way to increase running volume?

Once you’ve started running, you may want tips for running longer distances and making running a habit.

Here’s the best beginner runner tip for beginners who want to run faster:

Utilize Proper Frequency. Run frequently to make it a habit, then a lifestyle. If you only run one to two times a week, you may never improve much, enjoy running, or experience many of the other benefits “they” talk about (like a runner’s high).

How do you increase your frequency while avoiding running injuries?

Take your current weekly running mileage and divide it by four or five runs a week. That workload compared with taking your current mileage and dividing by two will take you a lot farther.

9. What’s the point of using metrics if I’m not trying to win?

Following a run training plan and recording your mileage in a training log is important for all runners.

You can use metrics to quantify your running intensity to keep from getting running injuries. It’s easy to fall in a trap of running as hard as you can every single run or running at a medium effort all the time. Neither of these are the best path to improvement.

10. What’s the worst new-runner mistake?

IMHO, the worst new runner mistake is go for a PR—in distance or speed—each time they lace up their shoes. Eventually this approach will lead to injury, and/or limit your ability to progress and thus improve.

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There are four mistakes I see new runners making over and over. [I made all these when I was new, too!]⁣

1. Going too hard, too soon. If you haven’t been running on a regular basis, start by using run–walk intervals to safely bridge the gap.⁣

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2. Not running frequently enough. After, you’ve built up for a few months, be sure to run frequently to make it a habit, then a lifestyle.⁣

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How frequently? Well it depends on your goals. If your goal is to run three miles at the same pace for general fitness purposes, your run frequency target will look different than someone training to PR their marathon. Even if you don’t care about times or performance, you should plan to run at least three times a week.⁣

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PS…If you only run one to two times a week, you may never improve much, enjoy running, or experience many of the other benefits “they” talk about (like a runner’s high).⁣

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3. Not using metrics. Quantify your intensity so you don’t fall in a trap of running as hard as you can every single run or running at a medium effort all the time. Neither are the best path to improvement.⁣

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4. Chasing daily PRs. No going for PRs—in distance or speed—each time you lace up your shoes. Eventually this approach will lead to injury, and/or limit your ability to progress and thus improve.⁣

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See: four most common new runner mistakes.

11. Does everyone run the entire way at a run race?

No. There are many athletes who use the walk run method during a race. You can also follow a walk to run plan to gradually build up to running the distance of your race.

12. Are runners lying when they say they enjoy running?

Here’s how you can enjoy running more. Commit to an eight-week beginner 5k plan, even if you hate it. Remember that just like anything else, there will be days you don’t want to get out there, even if you technically enjoy it.

For beginners, you may be surprised at how much you enjoy running once you run regularly.

13. What if I really, really don’t enjoy running?

Many successful exercisers use a strategy of committing to start only. For example, say one day you’re scheduled for a three-mile run, you may commit to just getting dressed for the run and getting through five minutes. Likely after that short period of time, you’ll find the courage and motivation to keep going.

Read More: The #1 way to get motivated (and stick to) running

14. How often should I run?

It depends! But if you’re like the typical athlete only running a few times per week, you can benefit from running more often.

Of the training tenets you can manipulate—volume, intensity, duration, and frequency—one of the most underrated and underutilized variables, in my opinion, is frequency. Many triathletes fall into the trap of infrequent runs that are then too intense or long for their training to support.

A common example is the athlete who will do a very long run on the weekend and perhaps one other tempo to all-out run during the week and call it good. This stunts progress and often leads to injury.  Don’t let this happen to you. Increase your run durability by practicing proper frequency.

15. Should I do running speedwork for beginners?

A lot of running is really just running. Oftentimes “just running” is the goal. Many runners have misplaced pride in their paces .Or they feel they’re not getting a “good workout” unless they huff and puff.

Too much running speedwork on a daily basis has a major downside—it won’t allow you to reach the levels you need to on the hard days.

Pick your quality workout(s) ahead of time, whether it be track, hill repeats, or a tempo run, and strictly hold yourself to running intensity during that workout only.

16. How long should I run as a beginner?

Start with short runs two – three times per week and build around 10% for a few weeks before dropping back for a recovery week.

17. Is it bad to jog everyday?

Daily running isn’t bad in an objective sense, but those who do so and remain injury-free have built up their durability over a number of years. Beginners should avoid running daily.

18. Should I Use Pace or Heart Rate when running?

As a new runner, you may wonder whether you should use pace or heart rate when training and racing. The answer is “it depends.” Pace is considered the gold standard of run effort measurement because it is truly objective. Heart rate is a subjective measure of how your body is responding to the effort level. Used together, pace and HR can help you achieve success in pacing your race.

Read More: Should I use pace or HR?

Have more questions about how to start running?

Here are some other questions I’ve answered on additional posts.

19. How do I train for a marathon?

20. How can I get and stay motivated to run?

21. How can I best follow a run training plan?

22. How can I run well in the heat?

23. How can I run faster?

24. What’s the best race pacing strategy for 5k?

25. What to do when your run legs are dead tired?

If you’re looking for even more training resources, be sure to check out some of these popular posts:

• Ultimate Guide: How to start cycling
• Find your runner personality [ to go faster]
• Top 4 worst new runner mistakes
• How does Garmin race predictor work?
• The real deal on getting back in shape after baby
• How to [really] improve your running
• Everything you need to know about how to start running
• How to conquer triathlon swimming training
• Tips for Running in the Heat
• Marathon training for beginners
• How to rock your beginner 5k training plan
• 13 tips to nail your beginner run training plan
• Get (and stay) motivated to run in 2019
• Ultimate Guide to Running Heart Rate Training

Ready to get started? Here are some basic best practices so you can start running today!

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Next Up: Top four mistakes new runners make

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Quick Beginner Runner Tips

• Be willing to let go of your primary sport just a little bit.
• Practice good frequency from the beginning. Ten miles divided into three or four runs per week is much better than ten miles divided into two runs.
• Don’t skimp on footwear.
• Don’t go the same intensity all the time.
• Go easy on the easy days so you can go hard on the hard days.

Check out more beginner runner tips here:

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More help for your beginner runner journey:

• Ultimate Guide: How to start cycling
• Find your runner personality [ to go faster]
• Top 4 worst new runner mistakes
• How does Garmin race predictor work?
• The real deal on getting back in shape after baby