Running for beginners: A guide


Are you thinking about running? Do it! Here’s a quick guide to running, what to wear, and what to eat. Get ready to go!

Why should you run? Running can transform your life. Running has changed my life. It has brought me new friends, taken me to incredible places, and given me a completely different perspective on the streets that I walk every day.

Anyone can run

Everyone can do it. No matter your age, race, or background. You will be amazed at how fast you can run, even if you haven’t run for a bus since leaving school.

You will be faster and healthier. Studies after studies have shown that running has many benefits. It can reduce your risk of developing certain types of cancer, type 2, diabetes, heart disease, stroke, and high blood pressure. There are also mental health benefits. You should consult your doctor if you have concerns. However, most people can improve their mental health and mood with just a few runs per week.

Planning is key

You will be able to improve your performance faster if you have a plan. Realistic may mean not pushing yourself too hard, too quickly, and risking burnout – or, equally, not running half marathons horribly underprepared.

Do not worry if you find it difficult at first

Even pros sometimes struggle with motivation. Everyone finds running difficult at one point. It’s normal for people to find it overwhelming at the beginning or after a break.

Running has a steep learning curve, not so much for your head as for your unaccustomed-to-the-impact muscles. Don’t give up after the first, second, and third runs. They are some of the most difficult you will ever do. You will feel it the next day if you push your body to do new things. DOMS, or delayed onset muscle soreness, is normal and not something to be concerned about. It will pass. It passes. However, if it hurts for more that a few runs, you should try to get it looked at.

Get involved in running social

Talking while you run can be a frightening idea. It could also leave you feeling anxious and breathless from the anticipation. Running with a friend can make the grueling run seem more fun, even though you might save all the talking for later.

Make sure you have the right kit

Running is a cheap sport. All you need to get started is a pair of shorts and a T-shirt. You can spend a lot on expensive gear like GPS watches, top-of the-the-line gear, and race entries.


It’s okay to walk the same route a few times per week. You don’t need to race against others or with your previous runs. If you want to be faster, it is important to mix slower and faster work.

Fuelling your run

There is an entire industry dedicated to selling products that will help you run faster and recover faster. A decent diet is essential for recreational runners.