How to Start Running: 7 Easy Steps to Achieve Your Fitness Goals

Running is one of the best ways to improve your health, fitness, and mood. It can help you lose weight, lower your blood pressure, reduce stress, and boost your immune system. Running can also be fun, rewarding, and challenging. But how do you start running if you are a beginner? How do you avoid injuries, boredom, and burnout? How do you make running a habit that lasts?

In this blog post, we will show you how to start running in 7 easy steps. Whether you want to run for fun, for health, or for performance, these steps will help you get started and stay motivated. By following these steps, you will be able to run your first mile, 5K, 10K, or even a marathon. You will also learn how to run faster, longer, and more efficiently. Ready to start running? Let’s go!

Step 1: Choose a Running Program

The first step to start running is to choose a running program that suits your goals, fitness level, and schedule. A running program is a plan that tells you how often, how long, and how fast to run. It also includes rest days, cross-training, and recovery activities.

There are many running programs available online, in books, or in apps. Some of the most popular ones are:

Couch to 5K: This program is designed for absolute beginners who want to run their first 5K (3.1 miles) in 9 weeks. It starts with short intervals of running and walking, and gradually increases the running time and distance.
Hal Higdon’s Novice 1: This program is for beginners who want to run their first 10K (6.2 miles) in 8 weeks. It consists of four runs per week, with one long run on the weekend. It also includes optional cross-training and strength training.
Runner’s World Run Less, Run Faster: This program is for intermediate runners who want to improve their speed and endurance. It involves three quality runs per week, with one tempo run, one interval run, and one long run. It also includes two cross-training sessions per week.

Choose a running program that matches your current fitness level, your available time, and your desired distance and pace. You can also modify a running program to suit your needs and preferences. For example, you can add or subtract a day of running, adjust the intensity or duration of the runs, or swap the order of the workouts.

Step 2: Get the Right Gear

The second step to start running is to get the right gear. The most important piece of gear is a pair of running shoes. Running shoes are designed to provide cushioning, support, and stability for your feet and legs. They can also prevent injuries, blisters, and discomfort.

To choose the right running shoes, you need to consider your foot type, your running style, and your personal preference. You can visit a specialty running store and get a professional fitting, or you can use an online tool like Runner’s World Shoe Finder to find the best shoes for you.

Other gear that you may need are:

Running clothes: Choose clothes that are comfortable, breathable, and moisture-wicking. Avoid cotton, as it can cause chafing and irritation. You may also need layers, hats, gloves, or sunglasses depending on the weather.
Running accessories: You may want to use a watch, a phone, a music player, headphones, a water bottle, a belt, or a backpack to track your time, distance, pace, calories, heart rate, or other metrics. You may also need safety items like a reflective vest, a headlamp, or an ID bracelet.
Running apps: You may want to use a running app to record your runs, monitor your progress, get feedback, or join a community. Some of the most popular running apps are Strava, Nike Run Club, Runkeeper, and MapMyRun.

Step 3: Warm Up and Cool Down

The third step to start running is to warm up and cool down before and after each run. Warming up and cooling down are essential to prevent injuries, improve performance, and enhance recovery.

A warm-up is a low-intensity activity that prepares your body for running. It increases your blood flow, heart rate, breathing, and muscle temperature. It also loosens your joints, tendons, and ligaments. A warm-up should last for 5 to 10 minutes, and include activities like walking, jogging, skipping, or dynamic stretches.

A cool-down is a low-intensity activity that helps your body recover from running. It lowers your heart rate, breathing, and body temperature. It also removes waste products, reduces muscle soreness, and restores your normal range of motion. A cool-down should last for 10 to 15 minutes, and include activities like walking, jogging, or static stretches.

Step 4: Run with Proper Form

The fourth step to start running is to run with proper form. Running with proper form can improve your efficiency, speed, and comfort. It can also reduce your risk of injury, fatigue, and pain.

Running with proper form involves:

Head: Keep your head up and look ahead, not down or sideways. Relax your neck and shoulders, and avoid tensing or shrugging.
Arms: Keep your arms bent at 90 degrees and swing them forward and back, not across your body. Keep your hands relaxed, and avoid clenching or flapping.
Torso: Keep your torso upright and slightly lean forward from your ankles, not your waist. Engage your core muscles, and avoid arching or slouching.
Hips: Keep your hips stable and aligned with your torso, and avoid rotating or tilting. Drive your hips forward, and avoid bouncing or overstriding.
Legs: Keep your legs moving in a smooth and rhythmic motion, and avoid lifting or dragging. Land on your midfoot or forefoot, and roll through to your toes. Push off with your toes, and avoid landing on your heels or toes.
Feet: Keep your feet pointing forward, and avoid turning or twisting. Align your feet with your knees and hips, and avoid crossing or splaying.

Step 5: Run at the Right Pace

The fifth step to start running is to run at the right pace. Running at the right pace can help you enjoy your runs, avoid injuries, and achieve your goals. Running at the wrong pace can make you feel frustrated, exhausted, or bored.

The right pace for you depends on your fitness level, your running goal, and your running program. Generally, you should run at a pace that feels comfortable, easy, and conversational. You should be able to breathe normally, talk in full sentences, and smile. This is called your easy pace, and it is the pace that you should run most of your runs.

Sometimes, you may need to run at a faster or slower pace, depending on the type of run that you are doing. For example, you may need to run at a tempo pace, which is slightly faster than your easy pace, and feels comfortably hard. You should be able to breathe deeply, talk in short phrases, and grin. This is the pace that you should run when you want to improve your speed and endurance.

Another example is a interval pace, which is much faster than your easy pace, and feels hard or very hard. You should be able to breathe rapidly, talk in single words, and grimace. This is the pace that you should run when you want to boost your power and performance.

To find your right pace, you can use a formula, a calculator, a chart, or a test. You can also use your perceived effort, your heart rate, or your breathing rate. You can also adjust your pace according to the terrain, the weather, or your mood.

Step 6: Run Consistently and Progressively

The sixth step to start running is to run consistently and progressively. Running consistently and progressively can help you build your stamina, strength, and confidence. It can also help you prevent injuries, plateaus, and boredom.

Running consistently means running regularly and frequently, without skipping or missing your runs. Running consistently can help you establish a routine, form a habit, and maintain your fitness. To run consistently, you need to set a realistic goal, make a schedule, track your progress, and reward yourself.

Running progressively means running gradually and incrementally, without rushing or pushing your limits. Running progressively can help you improve your skills, challenge yourself, and reach your potential. To run progressively, you need to follow the 10% rule, vary your workouts, listen to your body, and rest and recover.

Step 7: Have Fun and Stay Motivated

The seventh and final step to start running is to have fun and stay motivated. Running can be fun and rewarding, but it can also be hard and challenging. To have fun and stay motivated, you need to find your why, your how, and your what.

Your why is your reason or purpose for running. It can be personal, professional, or social. It can be

How to Start Running: 7 Easy Steps to Achieve Your Fitness Goals