A Beginner’s Guide to Becoming a Runner
Have you ever wanted to become a runner? Whether you want to follow in our own Meredith Dietz’s footsteps and run a marathon, or just want to give your VO2max a little boost with something like the Norwegian 4×4 workout , you’ll need to get comfortable with running. You probably have some questions about how exactly you “become” a runner, beyond putting on your shoes and going outside. Luckily, we have the answers. Here are the most important things you need to learn in the first few weeks.
Don’t think about it
Before you begin, it’s important to know that none of your early decisions will define or break you as a runner. Even if the worst happens—say, you choose the wrong shoes and your feet hurt—you can try again with the benefit of hindsight.
You don’t even have to track your miles or follow a specific program, especially at first. While watching 5K on the couch works for many people, it’s also so difficult that it’s frustrating for some. You can simply get out and run until you feel like you need a break , and then walk until you feel like running again, and repeat until you feel like you want to stop.
The more you run, the easier it gets. Over time, gradually build a consistent schedule . Don’t think, “How hard can I work today?” but rather, “How can I use this week to set myself up for success next week?”
Select shoes
You don’t need to buy shoes before you start running. Any old pair of sneakers can get you several miles if they’re comfortable enough. You might want to plan a short loop—like a run around the block—so you can escape if your shoes are uncomfortable.
Once you get into the running habit, you’ll want to buy a pair of shoes that you won’t use for anything else. While there are many different types of running shoes at different price points , and just as many opinions about who should wear what, the bottom line is this: all you enjoy while running is the right shoes.
To maximize your chances of finding the perfect shoes , go to a store that specializes in running—not athletics in general, but running . Fleet Feet is one chain and there are many independent stores. The best thing about the stores is that most of them accept returns, even if you’ve run a few miles and decide the shoes you bought don’t fit. There are also online stores that will allow you to return shoes you’ve been running in , so take advantage of one of them. Brooks, Hoka and Nike are just a few.
Too hard to choose? You can’t go wrong choosing one of these. Think of it as if I were tossing a coin and choosing for you:
Or if you want to literally follow in my footsteps, I’ve been really into the Nike Downshifter lately. Our resident marathoner Meredith swears by Brooks’ Ghost .
Make a plan
You don’t need a detailed program to get started, but I know you probably have questions about what a running program should look like. Here are the answers that apply to beginners. (Feel free to increase your mileage once you feel comfortable with the basics.)
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How long should I run? A good run or run/walk for beginners lasts 20 to 30 minutes.
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How often should I run? Three times a week is a good place to start. It will be difficult to make progress with less volume, so if you can only manage once or twice a week, try to add at least one more day.
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Do I need to take rest days? If you feel sore, tired or sore while running, take a rest day after each run. (On these “rest” days, you can do other exercises, but not run.) Once your body adapts to the new routine, you can run on consecutive days. Once you get into the rhythm, you can run every day, as long as it’s a mix of easy and hard runs. Light runs are your “rest” from hard ones.
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What if I can only run for a few minutes? Don’t worry, any combination of running and walking still counts as “running.”
When it comes to beginner programs, couch 5Ks have helped many people get into the habit. It combines walking and running to get you in shape to run five kilometers (about three miles) in nine weeks. However, this is not a perfect beginner’s program that will suit everyone , and you don’t have to start with this type of program if it’s not right for you. You can just get out and run .
Choose your clothes
Just like with shoes, the best equipment for a beginner is what you already own. Bring comfortable workout clothes—say, shorts and a T-shirt if the weather is warm. On a cool day, you might want to wear leggings or sweatpants and a long-sleeve T-shirt. When it rains, add a baseball cap . In general, you should dress on the cooler side to keep you comfortable as your body heats up. We also have a winter running temperature guide .
When you’re ready to buy clothes specifically for running, make sure you have at least two clothes (so you don’t have to wash every time before you run) and aim for comfortable clothes. Synthetic fabrics (or washable wool) are great for absorbing sweat, but cotton clothing will do in a pinch. The benefit of synthetics is that they won’t get wet, but be sure to rinse them after your workout to prevent your gym bag from smelling .
You can pay a ton of money for high-quality workout gear, but discount stores can offer great deals. And if you grab something from the back of a cabinet that seems to be working fine, there’s no need to replace it if it makes you happy. Don’t overcomplicate your clothing, despite what sports equipment marketing may tell you you need.
If your anatomy requires a sports bra, keep in mind that purchasing one can be challenging. The same bra that is great for yoga or cycling may not be suitable for this task. In general, look for a wide band and wide straps that completely cover the cups and fit snugly. If you’re having trouble finding what you need in stores, try Panache or Shefit .
Plan your route
Theoretically, you can run anywhere. However, in the real world, not everyone has the perfect running route right outside their door. Strava’s mapping tools are a great way to find or create a great running route, so start there if you’re unsure of the best places to run in your area.
You can also train without roaming. Schools often have a running track that is open to the public at least some of the time ; it’s ideal for interval training and other speed work. And if you have access to a gym, don’t forget the treadmill. It can get boring, but mental tricks like quarter-mile checkpoints can help keep you focused until you finish your run. Treadmills are also great in bad weather, and parents should take note: It’s much easier to drop kids off in the nanny room at the gym than it is to find a way to drag them along for a walk outside.
You don’t need a watch
You might want a smartwatch to track your runs and other workouts, but you don’t need one to get started . Phone apps can track distance well enough to get the job done, but runners were doing their thing centuries before phones or watches were invented. Put in the time and your body will see progress, whether or not you have an app that gives you specific numbers.
However, if you want to use the watch, I won’t stop you. All major smartwatches have some running mode or another, and we’ve got a rundown of some of the best running watches . In my opinion, it’s hard to beat the Garmin Forerunner 265 .
Make it a habit
Your first few runs should be focused on just surviving with a smile. However, once you start forming a habit, it will help to set clear goals and create a long-term plan to help you achieve them .
As you progress in your running, you’ll want to practice running fast , learn the importance of running slow , and consider when you’ll be ready for your first race . These milestones will come over time, so don’t rush them, but they are all big challenges.
It is also important to ensure your safety. Your legs take thousands of steps even on a short run, and all those repetitions add up. Runners are prone to overuse injuries if they run too much before our bodies are ready for it. The rule of thumb is to increase your weekly mileage by no more than 10 percent at a time. For example, going from 10 miles last week to 11 miles this week is fine, but going from 10 to 20 is a problem. The truth is, you don’t need to be very strict about the exact percentage, but make sure you increase it gradually.