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Beginner running tips
Beginner’s Guide to Running: Head to Toe
Whether you’re new to running or returning to the sport after taking time off, learn how to stay motivated, practice good form, pick the right gear, prevent injuries, and more
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Brain
Think walk, not just run: Frequent walk breaks improve your fitness by extending your exercise time, says John Loftus, a coach in Orange County, CA. Time on your feet builds muscle strength and cardiovascular capacity. (Search: What’s a good walk-run program to try?)
Know the you’re designed to run: Humans can run farther than most animals, thanks in part to our long legs, big glutes, and ability to dissipate heat, says Daniel Lieberman, a professor of human evolutionary biology at Harvard.
Run what you can: "Any amount of exercise is better than zero," says Jennifer Burningham, a coach in Portland, Oregon. "You'll avoid the negative mind-set that comes from doing nothing."
Allow for no excuses: "Runners claim a minor mishap as a reason to stop running, but usually something else in your life is going on," says Burningham. If you falter, recommit by revisiting your original motivations.
Be flexible: "Don't be rule-bound by a rigid schedule," says Burningham. "Instead, make a weekly plan that works for you. And if you miss a day, don't freak out. Just run the next day." (Need a plan? Start slow by signing up for our 5-K Jumpstart)
Understand discomfort: Running can be hard, but don't call it pain, says Loftus. "Pain is getting burned by a stove," he says. Some discomfort can lead to improvements in fitness. What's hard today will get easier tomorrow.
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