4 Tips for Starting Running as a Beginner

I began running two years ago as an absolute beginner, and it has hands down been one of the best decisions I have ever made. Since then I have now run two marathons and a 50k and running is the best part of my days. Running has done so much for both my physical and mental health.

Running is also becoming very popular right now with more run clubs and social running than ever. It has become one of the best ways to meet new people and make lasting friendships. More than ever Gen Z is looking for healthy communities and friends to do more than just go to the bar with.

That does not mean that running is easy though, and starting is by far the hardest part. Here are four of my best tips to break into running, and to get past the time period where it just feels like torture. Above all, enjoying running takes time, so each of these tips will help you persist long enough to start loving running.

1. Start With Run/Walks

When I first started running I did not start with other people. I didn’t want anyone to see me struggling, and I definitely did not want the peer pressure to go faster than felt comfortable.

My first runs were run/walks where I would time two minutes on and two minutes off. This type of low pressure run/walk helped me to grow my aerobic base without feeling like I was dying. I would then slowly increase my time running until I felt like I could keep going without the walk breaks.

One thing that helped me here was reminding myself that a mile is still a mile no matter if I walked it or ran it. I think it is much easier to start running from a place with less pressure than to push yourself too hard and end up hating it.

2. Slow Down

This probably sounds obvious, but slowing down really does help at the beginning of your running journey. I know so many people that say they hate running, but running with them they are pushing themselves to the point of feeling sick everytime they leave for an easy run.

One of the reasons I have been able to stay consistent and complete multiple marathons is running slow and enjoying my runs. Running with friends of a similar pace can really help with this, because it forces you to run at a conversational pace.

I would even do a “butt jog”, which is basically the slowest possible jog without walking, when I was first starting. This increases your aerobic base and proves to yourself that you can keep going. This is a great thing to do at the end of your runs when you are pushing yourself for just that little bit more.

3. Join a Run Club

I sadly do not have a great schedule to attend run clubs right now, but run clubs helped me so much starting out I cannot recommend them enough. Run clubs offer not just a chance to improve your running, but also a way to make new friends.

Moving to a new city not knowing anyone, run clubs were my main way of making friends my first summer. It also eventually lead me down the road to my first marathon. The people you meet at run clubs are normally extremely motivated and friendly.

On top of the social aspect, sometimes the energy of having so many people around can make you run better than you thought you could. In the first couple of months I ran my fastest times running with other people. It can really be the push you need to keep going when you would normally let yourself stop.

4. Sign Up for a Race

This may not be the most beginner friendly option but for some people signing up for a race can be a great source of motivation. It gives you something specific to work towards along with a timeline for your training. This is also a great source of motivation if you are a competitive person. I personally am not competitive at all, but love having the timeline and the energy of a race day.

Running a race is like having the energy of a run club but times ten. Aid stations, crowd support, and race merch completely transform a challenging workout into an exciting community event. 5ks and 10ks were a big part of breaking into long distance running for me, and gave me a fun thing to do with friends on the weekends.

I really believe that one of the best ways to become a runner is to make running more enjoyable in any way that you can. This has given me the most success and allowed me to stick with running even through difficult days. I hope that some of these tips allow you to break through the difficulty of starting, and begin enjoying it too!