How To Start A Running Routine

Starting a running routine can be a great way to improve your fitness, boost your mood, and enhance your overall health. As someone who has personally experienced the benefits of running, I can attest to its transformative power. In this article, I will guide you through the process of starting your own running routine, providing detailed steps and personal insights along the way.

1. Set Clear Goals

Before you lace up your running shoes, it’s important to set clear goals that will keep you motivated and focused. Do you want to improve your cardiovascular endurance, lose weight, or simply enjoy the stress-relieving benefits of running? Whatever your goals may be, write them down and be specific. For example, instead of saying, “I want to get fit,” you could say, “I want to be able to run a 5K race in three months.”

2. Start Slowly

One common mistake beginners make is pushing themselves too hard in the beginning. To prevent injury and burnout, it’s important to start slowly and gradually increase your running intensity and duration. Begin with a combination of walking and jogging, gradually reducing the walking time as your fitness improves.

When I first started running, I could barely run for more than a minute without feeling out of breath. Instead of getting discouraged, I reminded myself that progress takes time. I followed a run-walk program, gradually increasing the time I spent running and reducing the time I spent walking. Within a few weeks, I was able to run continuously for longer periods of time.

3. Invest in Proper Running Gear

Having the right gear can make a huge difference in your running experience. Invest in a good pair of running shoes that provide proper support and cushioning for your feet. Ill-fitting or worn-out shoes can lead to discomfort and increase your risk of injury.

Additionally, wearing comfortable moisture-wicking clothing can help you stay cool and dry during your runs. As you progress in your running routine, you may also consider purchasing accessories such as a running watch to track your distance and pace, or a running belt to carry essentials like your phone and keys.

4. Create a Consistent Schedule

Consistency is key when it comes to developing a running routine. Choose specific days and times that work best for you and stick to them. By making running a non-negotiable part of your schedule, you are more likely to follow through and build the habit.

Personally, I found that early morning runs worked best for me. Not only did they energize me for the rest of the day, but they also allowed me to enjoy the peacefulness of the early morning hours. Find a time that works for you, whether it’s in the morning, during lunch breaks, or in the evening, and prioritize your running sessions.

5. Cross-Train and Rest

While running is a fantastic exercise, it’s important to incorporate cross-training and rest days into your routine. Cross-training activities, such as cycling, swimming, or strength training, can help improve your overall fitness and prevent overuse injuries.

Rest days are equally important for allowing your body to recover and rebuild. Overtraining can lead to fatigue, decreased performance, and even injury. Listen to your body and give yourself one or two rest days each week.


Starting a running routine can be both challenging and rewarding. By setting clear goals, starting slowly, investing in proper gear, creating a consistent schedule, and incorporating cross-training and rest days, you can establish a sustainable running routine that will help you achieve your fitness goals.

Remember, every journey begins with a single step. So, put on your running shoes, step outside, and embark on a journey towards a healthier and happier you. Happy running!