The Ultimate Beginner’s Guide: How to Start Running Like a Pro

Are you looking to embark on a journey towards better health and fitness? Running could be your ideal choice! This comprehensive guide will walk you through the fundamentals of how to start running journey, from the initial steps to developing a consistent routine. Whether you aim to boost your fitness level, shed a few pounds, or simply enjoy the exhilarating feeling of the wind against your face, running can be an excellent choice.

Introduction to Running

Physical activity plays a crucial role in maintaining a healthy lifestyle, and running stands out as an accessible and beneficial exercise. The act of running not only improves physical health but also uplifts mental well-being. It’s a versatile activity that requires minimal equipment, making it an excellent choice for individuals seeking to start their fitness journey.

How to Start Running When Overweight

How to Start Running When Overweight

If you’re overweight and thinking about adding running to your regimen, ease into it and pay attention to your body’s signals. Start with a manageable duration, like 20 to 30 minutes, alternating between walking and jogging.

Besides weight loss, overweight runners can also enjoy several health advantages, such as a decreased risk of heart disease, lower blood sugar levels, and reduced risk of cataracts.

Prepare for a successful start to your running journey by ensuring medical clearance and investing in appropriate footwear for adequate support. Here’s a checklist:

  • Consult with your physician
  • Obtain suitable footwear
  • Begin with manageable distances
  • Transition to run/walk intervals
  • Incorporate strength training
  • Maintain self-belief throughout your journey

Getting Started with How to Start Running

Before embarking on a running routine, setting achievable goals is essential. Begin with realistic expectations, whether it’s running for a specific duration, distance, or frequency per week. Additionally, selecting appropriate gear such as comfortable shoes and suitable clothing is vital for a smooth start.

Health Benefits of Running

Health Benefits of Running

Running provides numerous health advantages for both newcomers and experienced enthusiasts.

Improved Cardiovascular Health

Running improves heart rate, strengthens the heart, and positively affects blood pressure, reducing the risk of heart disease. A 2020 review in the British Journal of Sports Medicine suggests running may lower cardiovascular-related deaths by up to 30%.

Mental Health Support

A review published in the International Journal of Environmental Research and Public Health in 2020 indicates that running has the potential to enhance mood and contribute to better mental health. Further studies are required to comprehend the correlation between moderate to intense physical activity and mental well-being. However, it is believed that these advantages are influenced by the nervous system and social or behavioral elements that link to an individual’s emotions and thoughts.

Enhanced Lung Capacity

Consistent running can boost lung capacity and effectiveness, leading to improved oxygen intake and better overall respiratory health.

Bone and Joint Strength Support

Despite common misconceptions, running can actually strengthen bones and joints, given that the training regimen advances gradually. This progression aids in developing robust muscles and connective tissues capable of withstanding the impactful forces associated with running. Allie Paul, D.P.T., a physical therapist at the Hospital for Special Surgery in Paramus, New Jersey, recommends consulting a physical therapist before starting a running routine. They can assess your physical condition, including strength, flexibility, and mechanics, and create a customized program to address any weaknesses.

Enhanced Well-Being

Running is associated with lower cancer mortality risk and potential health enhancements in areas such as weight and blood pressure. These benefits, underscored by Allie Paul, D.P.T., a physical therapist at the Hospital for Special Surgery in Paramus, New Jersey, significantly boost overall health and well-being.

Proper Running Techniques

Proper Running Techniques

You don’t require expensive fitness gadgets or other electronic devices to begin running. However, one essential item you will need is a well-fitting pair of running shoes.

Get the right Running Shoes

Running shoes can serve for walking purposes, but it’s important to note that walking shoes are not suitable for running. They lack the same level of cushioning and support needed for running activities.

Comfortable Clothes

Regardless of whether it’s cold or hot outside, opt for comfortable running attire that wicks moisture (sweat) away from your skin, ensuring you stay dry during your run.

Good Fitting Sports Bra

As running involves high-impact movements, wearing a quality sports bra can effectively minimize breast movement, preventing potential discomforts like pain or chafing.


Staying hydrated is crucial for optimal performance during your run. While you might consider skipping water on runs lasting 45 minutes or less, many runners choose to carry and drink water regardless of the run’s duration. Some opt for handheld water bottles, while others prefer using running hydration packs.

More Accessories

You don’t have to get deeply involved with fitness gadgets or additional accessories right at the beginning. It’s often fine to hold off on those purchases until later. However, once you become more enthusiastic about running, you might consider using a fitness watch or heart rate monitors to track your mileage or monitor your heart rate.

Running Plan for Beginners

Running Plan for Beginners

Enhancing your overall health and well-being through how to start running requires adequate preparation, including the right plan, gear, and attitude. This preparation is crucial to readying your mind and body for this new physical activity.

  • Include Strength Training and Cross Training in Your Routine
  • Create a Strategy
  • Stay Consistent
  • Start Slow
  • Regularity

Start by Walking

If you’re just starting with exercise or have been inactive for some time, begin slowly. Gradually increase your activity level until you can walk briskly for 30 minutes a day, three to five times per week.

Add Running

After a few weeks of regular walking, introduce short bursts of running into your 30-minute routine. Begin with a 5-minute brisk walking warm-up, then gradually alternate between walking and running. For instance, run for 1 minute followed by 2 minutes of walking, and repeat this pattern. As you get more at ease with running, extend the duration of your running intervals.

Time, Speed and Mileage

At the start, concentrate on boosting the duration of your running rather than covering more distance. The goal is to simply get moving, regardless of whether you’re going fast or slow. Once you establish a consistent routine of moving your body for a set duration, you can then consider picking up speed, extending your distance, or enhancing your stamina.

How to Start Running Again

How to Start Running Again

Reintegrating running into your routine after a break may feel daunting, but it’s entirely possible. Approach your comeback thoughtfully to prevent overtraining and potential setbacks. Follow a structured training plan to establish a consistent routine and gradually increase your mileage. Incorporate cross-training to maintain overall fitness and minimize injury risks. Joining a running group or registering for a race can provide added motivation. Remember to prioritize sufficient rest between runs.


Starting running as a fitness regimen involves gradual progression, proper techniques, and a positive mindset. It’s a transformative journey that not only enhances physical health but also enriches mental well-being.


Q1. Is running suitable for beginners?
Absolutely! Starting with a gradual approach and setting achievable goals makes running accessible for beginners.

Q2. How often should I run?
The frequency of running depends on individual fitness levels, but starting with 2-3 times a week is recommended for beginners.

Q3. What gear do I need to start running?
Comfortable running shoes and breathable clothing are essential. Consider investing in good-quality gear to prevent injuries.

Q4. How can I stay motivated to continue running?
Finding a running buddy, joining a group, or setting personal milestones can help maintain motivation and consistency.

Q5. How do I prevent injuries while running?
Pay attention to your body’s signals, incorporate rest days, warm-up properly, and maintain proper form to minimize the risk of injuries.

Leave a Comment