What To Do To Start Running

When I first started running, I had no idea what I was doing. I laced up my old sneakers and hit the pavement, only to find myself out of breath and discouraged within minutes. But with some research and trial and error, I soon learned the ropes of this rewarding sport. If you’re looking to start running, here are some tips to help you get off on the right foot.

Get the Right Gear

Before you hit the road, make sure you have the right gear. A good pair of running shoes is essential to prevent injury and provide support. Visit a specialized running store where they can analyze your gait and recommend the best shoes for your feet. You’ll also want to invest in moisture-wicking clothing to keep you comfortable during your runs.

Start Slow

It’s tempting to push yourself too hard at the beginning, but doing too much too soon can lead to burnout or injury. Start with a mix of walking and jogging, gradually increasing your running time as your endurance improves. Don’t be discouraged by a slow pace – the important thing is that you’re moving.

Set Realistic Goals

Whether it’s running for a certain distance or duration, setting realistic goals can help you stay motivated. Maybe start with a goal of running for 10 minutes without stopping, and then gradually work your way up. Celebrate your achievements, no matter how small they may seem.

Find a Running Route

Exploring new running routes can keep things interesting and prevent boredom. Look for safe, well-lit paths or trails in your area. If you prefer the comfort of a treadmill, find a local gym or invest in one for your home. I personally love running in the park, surrounded by nature and fresh air.

Listen to Your Body

Pay attention to how your body feels during and after running. Some muscle soreness is normal, especially when you’re just starting out, but sharp or persistent pain could indicate an injury. It’s okay to take rest days – in fact, they’re essential for recovery and avoiding burnout.

Mix It Up

Running doesn’t have to be monotonous. Mix up your runs with intervals, hill sprints, or cross-training activities like cycling or swimming. Variety not only prevents boredom but also helps to work different muscles and improve overall fitness.

Stay Consistent

Consistency is key when it comes to running. Try to establish a regular running schedule that works for you, whether it’s in the morning, during lunch, or in the evening. Making running a habit will help it become a natural part of your routine.

Hydrate and Refuel

Proper hydration and nutrition are crucial for a successful running journey. Drink water before, during, and after your runs, especially in hot weather. Refuel with a balanced meal or snack containing carbohydrates and protein to aid in muscle recovery.

Join a Running Group

Running with others can provide motivation and accountability. Consider joining a local running group or club to meet like-minded individuals and share the experience. It’s a great way to learn from others and find support when facing challenges.


Starting running is a personal journey that can be both challenging and incredibly rewarding. By taking the time to invest in proper gear, setting achievable goals, and listening to your body, you can pave the way for a successful running experience. Remember, every step you take is an accomplishment, so be proud of your progress and enjoy the journey.