How to Start Running For the First Time – Tips for Beginners

How to Start Running For the First Time – Tips for Beginners

Running doesn’t need to be hard. There are so many benefits for your health and getting fit at the same time. After a long day of work, you will also have a great dose for fresh air while running.

You don’t necessarily need any fancy equipment to start running. For beginning, you need to have pair of comfortable shoes and willingness to move with your own pace.

So how to start running for the first time? Let’s take a look!

How to start

You really don’t need much to start your new hobby. Here are few things what will make it easier and more comfortable for you:


Find a great pair of sneakers for running. You don’t need to buy most expensive ones from the store. The most important thing about choosing the right ones for you is comfortable! Try at least five different pairs and walk or even jog a little with them around the shop. Let your feet decide which are the best ones for you!


Second thing that might be important for you if you are no friend with blisters – the socks. You want to have breathable and pleasant socks which are not suffocating your feet while running.

Some socks are made for runners that draws moisture away from your feet and prevents smelling at the same time.


I love listening the music while running! It makes me feel like I’m rewarded from something.

Pick the music which you really enjoy listening. This can give you so much more energy to do your training! If you don’t like to listen music, you can listen also some podcasts or audio books.


You can also get some timing devices to help you to track your workouts. Here are few examples which could work for you:

Phone: We all have this handy device. You might want to keep your phone with you, so you can listen some music. There can be also some GPS- running apps tracking your pace and route. It can be annoying to carry it with you. You might want to get it away from your hands and that is why this rotatable running phone armband or running belt might help you to feel more comfortable while running.

Simple timer: Timers or watches are small, cheap and comfortable while running.

Activity tracker: These can really keep you motivated to hit goals.

GPS watch: These are really easy to use while tracking how far you are running and how fast. It can give you specific information from your progress. I’m using now this Amazfit Bip Smartwatch. It isn’t the best one on the market, but it definitely isn’t the most expensive one! You can track heart rate directly from wrist. It also has activity tracker, GPS and sleep monitoring. Ultra light and pretty to use, what more you could need from smartwatch?


Choose a training plan for you

You can find huge amount of training programs for internet, but I believe that keeping things simple is all you need. These are few things you need to do to become successful runner. Everyone starts somewhere. Your progress can depend on for example from your preliminary condition, smoking habit or overweight. Even how low your preliminary condition is, you can success with 5k run already after six or seven weeks of training.

Run-walk method is a great those who are starting their running hobby. You can start running for 10 to 30 seconds and then walk 1-2 minutes and repeat that for duration of your workout. With intermediate runners you might start with 1-5 minutes of running and 1-2 minutes of walking. When this is easy, you can level it up by running 6-9 minutes and walk for 30 seconds to 1 minute.

You should take these few things into your weekly training plans to be able to run longer times.

  • Start training for 3 times per week. Two of these three times you should focus running or running/walking 20 to 30 minutes per training. One of these three times you should take longer time for your running or running/walking (over 40minutes).
  • Rest and stretch on your days off
  • Keep the pace low enough so you could talk while running


5K run: This is the first goal for many runners at their beginning. Follow the earlier rules and slowly high up your running speed and distance with your longer runs.

10k run: This distance is easy to achieve when you are doing your workouts regularly. Once a week you should run a longer time than earlier, until you hit the goal for ten kilometers.

Marathons: There are two types of marathons, half-marathon (21,0975 kilometers) and full marathon (42,195 kilometers). You can start training towards these when you are really dedicated to your training.

Eating and drinking

Having too much food in your stomach while running isn’t fun. Now, make a fist. That is enough amount of food you should eat before and also after your run. That is going to be more like an appetizer than a meal. It should include carbs with some protein.

Huge mistake that many beginners does, is not eating anything before the run. Eat approximately one hour before your training, that way you will boost your energy levels. After running, you should eat within 15 minutes to start recovering from the workout. It also helps the body re-synthesize muscle glycogen and prevent or reduce delayed onset muscle soreness.

Remember, your snacks before and after shouldn’t replace a meal.

Don’t make too big fuss about drinking water. At beginning, drink when you are thirsty. Although, you can also drink too much. Liters of water before the run doesn’t prevent you getting thirsty or cramping.

If your run lasts under an hour, water is enough and you don’t need any expensive sports drinks.

Does it help you lose weight?

Not necessarily. Your body needs more food after burning calories while running. The result of many runners can be surprisingly weight gain than weight loss. Try running for example 30 minutes than 1 hour. It can get you fit without feeling to need to eat more than you need.

Having a balanced diet with great amount of rest you can lose your weight and become more fit. You can see my other post about losing weight from here.

How to prevent injuries

Before running you can do some dynamic stretches to warm up your body, but it isn’t that necessary. The most important thing is not to hold your stretch for too long!

The one of the most important thing to keep your body happy is to stretch after running. It can prevent you to have acute muscle injuries like strains or tears.

Do some stretches after your running, every stretch should last 15-20 seconds. Here are few examples which you can try:

  • Hamstrings: Go down on your knees and put your other leg straight forward. Keep your toes pointing on ceiling. Push your back as down as you can. Place your hands on your thigh or on the floor.
  • Quadriceps: Stand up with good posture. Bend your other leg from your knee and pull your leg towards your buttocks with your hands.
  • Buttocks: Sit down on the floor. Lift your leg on top of the other one.
  • Calves: Place your sole towards the wall, push yourself up so you can feel the stretch.
  • Groins: Go down on your knees and place other leg in front of you. Push yourself forward from pelvis.
  • Lower back: Go down on your knees and lay dawn on top of your legs. Place your hands on the floor and keep your back relaxed.

Start running!

Running doesn’t have to be boring or too hard. Keep your pace good for you and follow your progress.

It can be hard to start running at winter time but I can sure you, it is worth it! You will feel awesome after the run! Also, running in colder weather will consume more calories because your body uses more energy keeping you warm.

I hope you enjoyed this post and if you have any questions about running or want to leave your own tips, leave the comment below! 🙂

Happy kilometers,


Founder of Miracle Workouts


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10 thoughts on “How to Start Running For the First Time – Tips for Beginners

  1. Hi Mira.
    That’s som great advice you have here. It took me a long time to really get into the habit of running, and I think this was very much due to my lack of establishing good habits from the beginning… Your list would definitely have been a big help! 🙂

    Glad to see that others won’t have to go through the same long process I did… 😉

    Best wishes,

  2. I had actually stopped running and wished I had continued. This information is very helpful in knowing how to start up again. I agree with the shoes! It is so important to just have comfortable sneakers and that doesn’t necessarily mean that they will be brand name shoes just good for your feet. Would you say that it is best to start running outside or on a treadmill? Is there a difference?

    1. Hey Veronica!

      Like you said, it is really important to have great pair of shoes to run with! Otherwise, it just feels so uncomfortable.
      And what a great question! Actually, I would say both. One important thing is to keep pace low enough and it might be easier in treadmill. Although, if you are unfamiliar with treadmill then you should start running outdoors. Also, outside you will get fresh air and landscape is changing. Pick what is best for you! 🙂

  3. Thank you Mira for writing this article. I especially liked the preventing injuries section with the great pictures showing the proper stretching techniques. That was very helpful.

  4. Hey! I watch you article and i think it is great! i like running as well, so i happy to see this post, i like the picture you put, so easy to let me know how to stretches after i running, is really detailed for your post, you make me want to buy GPS Watch! your post is really good! Hope you can keep doing this!
    bless you!

    1. Hey there!

      Thank you so much! 🙂 I highly recommend to get one, I wear it all the time for reminder how active I have been. I’m glad you found those stretches useful! Have a great weekend.

  5. Love this!
    I totally agree with the shoes, I used to listen to what everyone else would say about which shoes suited them best and I always found myself getting blisters! Then, I let me “feet do the talking” and found so much more success!
    Those stretches look amazing, I’ve been really wanting to get back into running and I do feel really confident now with your post! Bookmarking this so I can come back later to assure I can check these stretches for for my running 🙂
    Thanks again!

    1. Hey Anna!

      You are absolutely right! I have made that same mistake before! 😀
      And thank you so much! I’m glad that I could help you! Come back later and tell me how your running hobby is starting 🙂 Have a great weekend!

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