Everything You Need to Know to Start Running
Whether you’re hopping into the New Year’s race or just wanting the benefits of running, you’re likely to have some questions about how you “become” a runner, besides putting on your shoes and going outside. Luckily, we have the answers.
Don’t get hung up on this
Before you start, it’s important to know that none of your early decisions will make or break you as a runner. Even if the worst happens – you pick the wrong shoes and, say, your feet hurt – you can try again, looking back.
You don’t even need to track your miles or follow a specific program, especially at first. While a 5K sofa works for many, it is also difficult enough that it discourages some people. You can just go out and run until you feel like you need a break, then walk until you feel like you want to run again, and repeat until you feel like you need to stop .
The more you run, the easier it gets. Gradually build a consistent schedule over time . Don’t think, “How much can I work today?” rather, “How can I use this week to set myself up for next week’s success?”
Choose your shoes
You don’t need to buy shoes before running. Any old shoe can carry you miles if it’s comfortable enough. You can plan a short loop – like running around a block – if you want to be sure you can jump out if your shoes are uncomfortable.
Once you get into the running habit, you’ll want to buy shoes that you don’t use for anything else. While there are many different types of sneakers at different prices and just as many opinions about who should wear what, the bottom line is this: all you love about running is the right shoe.
To maximize your chances of finding the perfect shoe , go to a store that specializes in running – not athletics in general, but running . Fleet Feet is one chain and also has many independent stores. The best thing about running stores is that most of them accept returns, even if you’ve run a few miles and decided that the shoes you bought are not right for you.
Choose your clothes
As with shoes, the best beginner’s gear is what you already own. Bring comfortable sportswear – say, shorts and a tank top if the weather is warm. On a chilly day, you may need leggings or sweatpants along with a long-sleeved T-shirt. Add a baseball cap in the rain. In general, you need to dress in the cooler side so that you are comfortable when your body warms up. We also have a guide to winter running based on temperature .
When you’re ready to shop for clothing specifically for running, make sure you have at least two suits (so you don’t have to wash every time you run) and aim for comfortable synthetic fabrics that don’t collect sweat . You can pay tons of money for high quality workout equipment, but discount stores have great discounts. And if you’ve pulled something out of the back of your cabinet that seems to be working fine, there’s no need to replace it if you please. Don’t overcomplicate your clothes, even though sports equipment marketing may tell you you need them.
If your anatomy requires a sports bra, keep in mind that it can be tricky to buy. The same bra that is suitable for yoga or cycling may not work for the task (unless you add additional support band ). We have several choices for the best sports bras , starting with Brooks (formerly Moving Comfort) Fiona . In general, look for a wide strap and wide straps , full-coverage cups and a snug fit.
Plan your route
In theory, you can run anywhere. However, in the real world, not everyone has the perfect running route right outside their door. If you live in a city, check out our tips for safe city running . And if you love nature, find several trails and enjoy their beauty and unique challenges .
You can also get a workout without roaming. Schools often have treadmills open to the public for at least some time; it is ideal for intervals and other high 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 hold your attention until you finish your run. Treadmills are great in bad weather, and parents take note that it’s much easier to leave kids in the babysitting room at the gym than finding a way to lug them along on the walking trail.
Track your progress
Smartphone apps are probably the easiest way to keep track of how much you run , as well as how long and how fast you run in each workout . Just launch the app of your choice , such as Runkeeper (longtime Lifehacker favorite) or Nike + Run Club (which I personally prefer). Ask your friends what they are using, because it’s half the fun to share your successes with others.
On the other hand, you may prefer a less technologically advanced approach. A stopwatch and paper diary will help you focus on the numbers that matter most to you, rather than the numbers that are easiest for apps to keep track of. Try our bullet magazine compatible layout to quickly see your progress.
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 you set clear goals and choose a plan to help you achieve them .
As you progress on your jogging journey, you will want to practice brisk running, learn about the importance of slow jogging, and think about when you can be ready for your first run . These milestones will come with time, so take your time with them, but they are all big problems.
It’s also important to make sure you stay safe. Your legs take thousands of steps, even on a short run, and the reps add up. Runners are prone to excessive injury if we run too much before our bodies are ready for it. As a rule of thumb, 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 10 to 20 miles are problems. In truth, you don’t have to be very strict about the exact percentage , but make sure you work your way up gradually.
This post was originally published in October 2016 and was updated on January 4, 2021 to add new information, updated links, and align with Lifehacker’s style guidelines.