How to Start Running: 9 Tips on Running for Beginners

A regular running routine can be good for your physical and mental health. Whether your goal is to run a half-marathon, complete a 5K, or just get in shape, you'll want to begin your running journey with the right strategy.

Getting started running requires relatively little investment.

• Running shoes: The only essential gear for a beginner runner is a good pair of running shoes. Specialty running stores can recommend a shoe that's best for your foot type and will help make sure it fits properly.
• Proper clothes: When you're running outside, it's also helpful to have the right gear for your local weather conditions. For running in cold weather, invest in breathable, warm layers of clothing made of Gore-tex or nylon, a hat and gloves, and a lightweight fleece. In warm weather conditions, wear loose-fitting, light-colored clothing.
• A way to carry your phone: In addition to apparel, many runners enjoy tracking their run progress and listening to music while they run. If this sounds appealing to you, look into purchasing wireless headphones and a phone armband strap, and download a GPS run tracker app on your phone.

Before you lace up your running shoes and step out the door, make sure you have a firm grasp on how to run safely and effectively.

1. 1. Talk to your doctor. If you're not used to exercising regularly, check in with your primary care physician prior to beginning a running program. Depending on your medical history, your doctor may instruct you to take certain precautions when running to decrease the risk of injury or illness.
2. 2. Ease into your training with the run-walk method. As a new runner, you may get discouraged if you try to run longer distances too quickly. Instead, build up endurance by alternating running with walk breaks. Begin your first workout by simply walking for 30 minutes. Each workout afterward, gradually decrease the amount of time you walk and increase the amount of time you run. After seven weeks, aim to work out for a full hour, alternating between two-minute running intervals and one-minute walking intervals. If this ratio of run-walk intervals is too easy, alternate between four-minute running intervals and two-minute walking intervals.
3. 3. Start at a comfortable pace. Slow and steady is the best approach for new runners. It's tempting to start a running program at a fast pace, but a slow and easy pace is better for building endurance and avoiding injury. Begin at a pace that feels like you could keep going forever. Once you establish endurance, you can think about increasing your speed.
4. 4. Warm up and cool down properly. To avoid injuries, it's essential you warm-up before you begin your main running workout. Start by walking (or lightly jogging) for five minutes and then do some dynamic stretches like high knees, butt kicks, and leg swings. After your run, immediately cool down with some static stretching to bolster recovery and improve flexibility.
5. 5. Hydrate and eat properly. Ample hydration is key to successful running. For new runners, follow a simple hydration routine of drinking two liters of water a day. Within the hour before you run, make sure to take in about 16 ounces of water. During your run, you'll benefit from drinking an additional five ounces of water every 20 or so minutes. Once you work your way up to long runs over an hour, consider bringing a sports drink containing carbohydrates and electrolytes. In the hour or two before you run, eat something light that will give you the energy you need for your run: a protein bar, a banana, or a bagel with peanut butter. After your run, replenish your energy with a meal high in carbohydrates and protein.
6. 6. Make running a regular habit. Forming a running plan and sticking to it is easier said than done, but once you turn running into a regular habit, it will become part of your normal routine. Before your first run, create a schedule so you always run at the same times every week (avoid running on consecutive days when starting out). Write your schedule down and place it somewhere visible, and think of a way to reward yourself for sticking to your schedule after every run.
7. 7. Practice cross-training and strength training. Mixing up how you work your muscles is a key aspect of injury prevention. Once or twice a week, try out other forms of aerobic exercise (like swimming, cycling, or elliptical training) or strength training exercises (like weightlifting, resistance band workouts, or calisthenics). These non-running workouts will activate different muscles and will ultimately benefit your running workouts.
8. 8. Get a partner to hold you accountable. If you're struggling to stick to your running plan, try finding a friend to run with you on the same schedule. You'll be less likely to skip a workout, and while you're running, you can push each other to meet your goals.
9. 9. Track your progress. Logging your miles is a great motivational tool to keep working hard, and it encourages you to beat your previous distance and pace records. There are plenty of free GPS run tracker apps available, but the old-fashioned paper and pen log does the trick.

Want to become a better athlete? The MasterClass Annual Membership provides exclusive video lessons from master athletes, including Serena Williams, Stephen Curry, Tony Hawk, Misty Copeland, and more.