10 Running Tips For Beginners

What’s the difference between a runner and a non-runner?


The runner started.

The struggle getting started is real, we agree. The first run is the hardest because it requires you to break an old habit and cultivate a new one (running regularly). Here are tips that will cut through your excuses, for real.


1. Wake Up

2. Get Out Of Bed

To show up for that run is half the battle won. But, for that, you have to get out of that cozy bed of yours. Do what it takes to GET OUT OF BED (we can’t say this enough!).


Lets admit it, even the best of us need help, sometimes. If you can’t get yourself to jump off the cliff, you can always ask your runner friend to push you.


Not a morning person? Pick a time in the evening (and stick to it!). What’s important is you gear up, get out and run.

3. Gear Up

Invest in a comfortable, sturdy pair of sneakers. It has two benefits – reduces risk of injury and secondly, getting into that brand new gear will act as an instant pick-me-up (at least, initially!).


A photo posted by Day-tripper (@edoardopizzuto) on


Oh and don’t worry, all those other fancy gadgets you can buy later. Running isn’t about the gadgets it’s about showing up.

4. Get Out

Congratulations, you’ve made it to your front door. Now, put on your best smile, and walk out of the gate.


  A photo posted by United We Run (@monitorthebeat) on

5. Warm Up

Walk a bit before you start pounding that pavement. A brisk walk is a great warm-up – it will help loosen your muscles and joints and gradually build up your heart rate.

Don’t have a warm up routine? No problem, watch and learn.

6. Just Run

Start slow. The trick is to gradually increase your pace, let your body guide you – and it will – be aware of aches and pains to avoid injury.

Allow your body to get used to the new routine, once it gets comfortable and you feel you are slipping into a monotonous rut, increase your pace.

7. Stay Hydrated

A photo posted by Kim Leonia (@kimleonia) on

Remember you lose fluid when you run (exercise) as sweat. It is the body’s way of not overheating. Moreover, dehydration can cause dry mouth, fatigue, increased heart rate and a rise in body temperature, cramps, and chills. So, when you feel thirsty, or every once in a while, take a sip of water.

8. Cool Down

A photo posted by Warattaya Nilkuha (@warattaya) on

A cool down is as important as a warm up, it helps your body get back to its ‘normal’ state. Ease into a jog or brisk walk. To enhance the cool down process you can also have several sips of water. Make sure that you cool down if you don’t want to end up with sore, stiff muscles.

9. Time Out

A photo posted by Sam (@sam_k_hood) on

Rest days are meant to give your body a break from the running. You can include one rest day in a week or two depending on how your body feels. However, rest days aren’t veg out days, you can include a light walk into your day. The key is to listen to your body. If you feel sore even after a rest day, then it is best to visit the doctor to rule out injuries.

10. Repeat

Remember. For the first couple of weeks, get up, get dressed, warm up and run. You will be sore, but it’s because of years of inactivity. Take it slow, you are only competing with yourself – you don’t have to break Usain Bolt’s record! Just enjoy the run.