How To Start Running - A Beginner's Guide

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How to Start Running: A Beginner's Guide

Running has become one of the most popular forms of exercise, with running clubs popping up everywhere and new variations, like rucking, gaining just as much momentum. Considering the many benefits of running – improved cardiovascular health, better endurance, enhanced longevity, and let’s not forget the amazing runner’s high at the end of a session – it’s no wonder so many people are hitting the pavement.

The best part? Running is both accessible and versatile – and you can go at your own pace, no matter your fitness level. If you’re ready to lace up your runners, keep reading for all the tips you need before you embark on your running journey. Learn how to start running and more.

How to Start Running: A Beginner's Guide

How to start running

When you take on a new hobby, it’s natural to want to go all in and set big, life-changing goals – but this approach often backfires. It’s unrealistic for a beginner to run 10 km with no breaks. If you set that goal and find yourself unable to achieve it, you’ll likely feel discouraged. Not to mention, pushing yourself too hard too soon puts you at a higher risk of injury and burnout.

Instead, start with small, achievable goals. With consistency, your efforts will add up, and your endurance will grow. Before you know it, you’ll be able to complete those 10 km with no injuries involved.

How to start running

How to get into running

Some of the biggest challenges new runners face are lack of time, energy and motivation, but there are steps you can take to overcome these:

Making time for your runs:

Finding time to run isn’t always easy. You tell yourself you’ll go on a run after work, but then something comes up, and suddenly the day is over. We’ve all been there, but if this happens more often than not, something as simple as treating your runs like appointments can help. Add them to your calendar in advance, set an alarm, and when it goes off, it’s time to hit the pavement – no excuses.

Pro tip: Plan your runs for the time of the day when you typically feel more energised. Early bird? A morning jog is for you. Night owl? A late run might be a better fit.

Another option is to take on a pre-existing beginner running schedule, like the Couch to 5K, which has an easy-to-follow schedule laid out for you.

Remember that a quick run is better than no run. If, on a particularly busy day, you only have time for a 15-minute jog, don’t let that stop you from going.

Staying motivated

If motivation is what you struggle with, there are many ways to stay on track – literally and figuratively:

Start with small, realistic goals that will help you build confidence, and adjust them as you progress.
Create a running schedule to keep you accountable.
Explore new routes.
Use an app or journal to track your progress and see how far you’ve come.
Join a beginner-friendly running group for support and accountability.
Reward yourself for achieving goals – for instance, by buying new running shoes, getting a massage, or going out for a meal at your favourite restaurant.
Remember that progress takes time.

How to get into running

Some of the biggest challenges new runners face are lack of time, energy and motivation, but there are steps you can take to overcome these:

Making time for your runs:

Finding time to run isn’t always easy. You tell yourself you’ll go on a run after work, but then something comes up, and suddenly the day is over. We’ve all been there, but if this happens more often than not, something as simple as treating your runs like appointments can help. Add them to your calendar in advance, set an alarm, and when it goes off, it’s time to hit the pavement – no excuses.

Pro tip: Plan your runs for the time of the day when you typically feel more energised. Early bird? A morning jog is for you. Night owl? A late run might be a better fit.

Another option is to take on a pre-existing beginner running schedule, like the Couch to 5K, which has an easy-to-follow schedule laid out for you.

Remember that a quick run is better than no run. If, on a particularly busy day, you only have time for a 15-minute jog, don’t let that stop you from going.

Staying motivated

If motivation is what you struggle with, there are many ways to stay on track – literally and figuratively:

Start with small, realistic goals that will help you build confidence, and adjust them as you progress.
Create a running schedule to keep you accountable.
Explore new routes.
Use an app or journal to track your progress and see how far you’ve come.
Join a beginner-friendly running group for support and accountability.
Reward yourself for achieving goals – for instance, by buying new running shoes, getting a massage, or going out for a meal at your favourite restaurant.
Remember that progress takes time.

Learning to run

We mentioned before that going too hard too soon when learning to run increases your risk of injury. As a beginner, you want to pay special attention to your technique so you can keep your running streak going.

Form matters

No matter what type of exercise you’re doing, proper form is paramount. While running, keep your head upright, engage your core, and relax your shoulders. Keep your arms at your sides without swinging excessively (this will use up too much energy). Bend your elbows at about a 90-degree angle, and make sure you’re not clenching your hands (again, this wastes energy). Keep your knees soft and slightly bent so your legs feel fluid throughout the entire movement, all while absorbing the impact of every step.

Breathing techniques

Without the proper technique, it’s easy to feel like you’re running out of breath – and that can put an end to any run, even if your legs feel like they could keep on going.

There are a few different breathing techniques you can adopt while learning to run, and it’s a matter of trial and error before you find your preferred one. Nasal breathing is quite popular, where you inhale and exhale through your nose, as is belly breathing, where you inhale deeply through your diaphragm.

Most importantly, listen to your body when learning to run and let it decide when it’s time to ease up. Knee pain and muscle soreness are two common red flags. Other tell-tale signs you’re nearing overexertion include dizziness, overheating, excessive sweating, high pulse rate, chest pain, abdominal heart, and heart palpitations. If you experience these symptoms, stop immediately.

Learning to run

Form matters

Breathing techniques

Without the proper technique, it’s easy to feel like you’re running out of breath – and that can put an end to any run, even if your legs feel like they could keep on going.

Choosing the best running shoes

Another key piece of the puzzle is your running gear – particularly your running shoes. The right footwear will help prevent injuries and keep you comfortable through any jog. As with any other shoes, you want your runners to fit well, but there are a few other things to look for when buying beginner running shoes:

Ample cushioning
Proper arch support
Stability and support
Lightweight design
Breathable materials
Moderate, heel-to-toe drop.

Our HOVR shoes tick all these boxes and more, making them great beginner running shoes. Featuring a Michelin® outsole to deliver unmatched grip on any terrain and responsive UA HOVR™ cushioning that reduces impact, returns energy and helps propel you forward, they’re built to go anywhere.

Our Sonic Trail running shoes are another great option – specially built for trail running, with great cushioning, traction that grips even muddy terrain, and the extra protection trail runners need to keep going. The Infinite Elite model is built with our newest, springiest UA HOVR+ cushioning and a UA IntelliKnit upper for a perfect fit, giving your legs endless conditioning power.

Kickstarting your running journey is all about setting achievable goals, keeping a consistent schedule, and rewarding yourself for each and every victory. Explore our collection of beginner running shoes and find the right ones for you.

Choosing the best running shoes