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Ⓒ 2024 Dotdash Media, Inc. — All rights reserved Running Beginner’s Running Guide Beginner’s Running Guide Overview Running Basics How to Start Running Treadmill vs. Outside Form Questions New Runners Ask Training Plans 1 Mile 5K 10K Half Marathon Marathon Fuel & Hydration What to Eat & Drink Nutrition Tips for Long Runs and Race Day Expert Tips for Fuel and Hydration Gear Running Gear 101 What To Buy: Leggings Running Apps Safety When to Take a Break Common Injuries Warm Up/Cool Down Motivation Creating Playlists Running Is for Everyone (interview) Setting Goals How to Achieve Goals How to Start Running The Absolute Beginner’s Guide to Running for Fun and Exercise By Christine Luff, ACE-CPT Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on August 10, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more . by John Honerkamp Reviewed by John Honerkamp John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print Verywell / Ryan Kelly Table of Contents View All Table of Contents Benefits Types Getting Started Proper Form Nutrition and Hydration Motivation Cold Weather Running Hot Weather Running Cross-Training Race Training Frequently Asked Questions Next in Beginner’s Running Guide Running on a Treadmill vs. Outside There are so many reasons why millions of people around the globe enjoy running. Whether you’re training for a race or logging miles for fun, running is good for your body and mind, and it requires very little equipment. All you need is a good pair of running shoes for beginners and the willingness to get started. Running may seem so simple that preparing to start a running routine may sound silly. But by learning a few basics about the sport—such as the different types of running and various gear options—you can increase your enjoyment and make your training more effective. From the benefits of running to the gear, nutrition, and proper form that will help you get started and keep running safely and injury-free, this beginner’s guide to running will have you taking strides in no time. 10 Questions New Runners Ask Benefits Most people who run casually do it for the physical, social, and mental benefits it brings. Running is one of the most effective ways to build cardiovascular endurance. If you run outdoors, you benefit from exposure to nature, which can reduce stress, relieve anxiety, and boost your mood. Running also has a low entry bar—you don’t need fancy equipment, it’s relatively inexpensive , and you can do it almost anywhere. It’s also an activity that spans ages; it’s never too late to start running. Many people who have taken up the sport do so in their 50s, 60s, and even 70s. Running is a sport that can bring families together. For example, some families participate in charity fun runs or jog together to spend quality time enhancing healthy values. Kids participating in running programs may learn how to overcome obstacles and persevere. Why People Run Here are some of the many other reasons why people choose running: It’s one of the most efficient ways to achieve aerobic fitness. Running can be a smart strategy for weight loss . Running is an excellent stress reliever . You can run by yourself for peace and solitude, or with others for social interaction. You release endorphins when running and may even experience a runner’s high . You achieve better overall health with improvements such as higher lung capacity, increased metabolism , lower total cholesterol levels, increased energy, and decreased risk of osteoporosis. Types While running seems like a reasonably straightforward sport, there are different types of running that you might want to explore. Most runners engage in one or more of the following types of running. Road Running One of the most popular types of running is called road running. It includes running on paved roads, paths, and sidewalks. It’s the most convenient type of running that most runners participate in at some point in their training. It is also one of the easiest ways to start your running program—all you have to do is step out your door and get moving. 7 Ways to Safely Run on the Road Treadmill Running A great alternative to running outside is treadmill running. Running on a treadmill is a smart choice if the weather is bad. But this type of running is also (usually) easier than outdoor running and can be gentler on your joints. Most treadmills allow runners to change their pace, incline, and resistance to simulate outdoor running and vary their workouts to prevent boredom. Racing Some runners enjoy the thrill and competition of participating in races. Racing events vary in distance from 5Ks to half or full marathons and even ultramarathons lasting 100 miles or more. The terrain for races varies from roads, trails, and tracks. Most people enter races not to win (or even come close) but to set a personal goal and achieve it. Race Day Tips for Your First Race Trail Running For those who love to enjoy scenery and peaceful surroundings while exercising, trail running is a great option. Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners may be sidestepping roots, climbing over logs, running through streams, or traversing steep hills. Stay Safe When Running on Trails and Roads Track Running Track events include shorter distance races such as the 50-yard dash, 100, 200, and 400-meter sprints, and hurdles. Training to run track often includes doing more targeted speed work and less endurance running outdoors. You can also compete in races. Track races can be as short as 55 meters (indoor tracks) and as long as 25 laps on an outdoor track (10,000 meters) Some road and trail runners like running on a track occasionally for safety and convenience. On a track, you don’t have to worry about cars, cyclists, or animals, and it’s easy to measure how far you’re running. The track is also great for runners training for races to work on targeted speed workouts once you’re ready to pick up the pace. Try an interval session on your local community or high school track. Rules for Running on a Track Getting Started Whether you’re new to running or getting back to it after a long break, it’s crucial to start easy and gradually build up to avoid...