running for beginners

How to Start Running for Beginners

Starting to run can be a great way to improve your overall physical health and well-being. Here are some tips for beginners to get started:

  • Start slow and gradually increase your distance and frequency: If you’re new to running, it’s important to start slowly and gradually increase your distance and frequency to avoid overuse injuries. Begin by walking for a few minutes, then gradually increase your running intervals until you can run for a sustained period of time. After these have been reached, you can slowly begin to increase intensity.
  • Wear proper shoes: Invest in a good and comfortable pair of running shoes. Proper shoes can help prevent injuries and improve your running performance. 
  • Stretch before and after your run: Dynamic stretching before and static stretching after your run can help improve your flexibility and reduce your risk of injury. Focus on stretches that target the muscles you use while running, such as your calves, hamstrings, and quadriceps.
  • Find a route that’s safe and convenient: Choose a route that is safe and convenient for you, such as a park or a quiet neighborhood street. If you’re running at night, be sure to wear reflective clothing and bring a flashlight or headlamp.
  • Stay hydrated: It’s essential to be hydrated before, during, and after your run. Carry a water bottle with you, or plan your route around water fountains or other sources of hydration.
  • Listen to your body: Pay attention to your body’s signals and take breaks as needed. If you’re feeling tired or in pain, taking a break or shortening your run is okay.

By following these tips and being consistent, you’ll be well on your way to becoming a successful runner.

Andre Williams PT, DPT

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