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Need Help?How To Start Running & Stay Motivated for Good
Ready for your shoe rubber to meet the pavement but not sure how to start running? In this complete beginner guide, we surveyed our Academy experts and caught up with Brooks Running New Orleans Running Guru, Jessica Jones, to walk you through exactly how to get started — step by step!
Key Takeaways
- Know Running Basics & Safety - If you’ve been inactive for a while, you’ll want to consult your doctor before risking serious injury while running. For most beginners, we recommend sticking to a less intense Run-Walk running plan.
- Learn How To Start Running - Running really only requires you to have a pair of running shoes, comfy clothes, and a path ahead. Everything else is simply extra (although it certainly doesn’t hurt to have them).
- Identify Your Running Goal - Proper goal setting is a commonly overlooked skill you’ll need to keep your expectations reasonable for the results you’ll actually see.
- Start Running Today - You’ll want to start by walking first! This helps you assess your current stamina. You’ll then be able to adjust any running plans or goals you have accordingly.
- Stay Motivated To Run - Motivation can often be what fuels your momentum and progress. Upgrading your gear so you’re comfortable when you run as well as having intentional expectations are just two ways you can help preserve your motivation!
Step 1: Know Running Basics & Safety
As tempting as it might be to simply kick on those running shoes and hit the trail, knowing the basics — and hazards — of running first can help prevent unnecessary injuries and preserve your motivation!
Consult Your Doctor
If you’ve been inactive long-term or have a health concern, it’s always a good idea to check with your doctor about any risks running may impose on your body. Your body shoulders a lot of stress when you run. Your joints, knees, ankles, and feet all take the brunt of that impact.
Choose the Right Running Surface
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Grass: Grass is a low-impact surface perfect for beginners and can help relieve some pressure on the bottom of your feet. However, it offers less stability than hard surfaces.
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Trails: Despite their uneven, inconsistent terrain, trails offer runners a lower-impact experience that’s easier on the joints. Always take caution when running on trails!
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Tartan (Track): Tartan is a special, rubberized, and shock-absorbing surface that’s lower-impact than concrete or asphalt. However, it still can take its toll on your joints.
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Concrete: While concrete is the most accessible surface for most runners, it’s a hard, high-impact surface when you run faster.
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Asphalt: Asphalt is softer than concrete as well as a consistent surface ideal for speedrunning. However, it’s hard on the joints and is often near heavy traffic.
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Treadmill: A treadmill is the most convenient, consistent, and versatile surface option. But you don’t get any fresh air or diverse scenery to keep running interesting that comes with running outdoors.
Expert Tip:
Whenever you run on hard surfaces like concrete or asphalt, wear well-cushioned running shoes to absorb the shock.
Warm Up & Cool Down
Two key parts of running safely are warming up and cooling down. Neither of these has to be anything fancy. A simple 5-10 minute walk or slow jog before and after your main run is more than enough to ease any heart or muscle strain and to reduce the opportunity for injury.
Expert Tip:
No matter how tempting it feels to crash on your couch after a hard run, muscle recovery is SO important! Learn more about the best muscle recovery tools.
Learn The Run-Walk Method
Take a look at this beginner Run-Walk plan our experts put together. Feel free to replace ‘Intensity Level’ with a week number if you have a strict running goal. Otherwise, adapt this plan to your routine as it feels comfortable to do so:
| Beginner Run-Walk Method Plan | ||||||
|---|---|---|---|---|---|---|
| Intensity Level | Warm Up + Recovery | Running | Walking | Total Time* | Frequency Per Week | Recovery Days |
| 1 | 5-10 mins each | 1 min | 3 mins | 25-30 mins | 3-4 days | 3-4 days |
| 2 | 5-10 mins each | 2 mins | 3 mins | 30-35 mins | 4-5 days | 3-4 days |
| 3 | 5-10 mins each | 3 mins | 1 minute | 35-45 mins | 4-5 days | 2-3 days |
| 4 | 5-10 mins each | 5 mins | 3 mins | 35-45 mins | 4-5 days | 2-3 days |
| 5 | 5-10 mins each | 7 mins | 3 mins | 35-45 mins | 4-5 days | 2-3 days |
| 6 | 5-10 mins each | 9 mins | 2 mins | 45-60 mins | 5-6 days | 1-2 days |
| 7 | 5-10 mins each | 11 mins | 2 mins | 45-60 mins | 5-6 days | 1-2 days |
| * = Total time spent warming up, running, and walking per daily/run session. | ||||||
The Run-Walk Method is simple and versatile for beginners: Run-Walk-Repeat! Former Olympian Jeff Galloway coined this particular running method. It improves a runner’s overall performance while also limiting their injury risk.
Jeff’s ‘huff and puff’ rule also makes it easy for beginners to know when to walk. Whenever you feel out of breath, slow down the pace to a comfortable walk. This break helps your body recover before the next stretch of running.
“Starting with Run-Walk is the best practice when starting a running regime. Keeping the effort and pace easy and controlled in the first few weeks also gently introduces your body to the demands of running. Eventually, you can decrease the walk time and slowly increase the run duration.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
When you’re a complete beginner — or easing back into a running routine — your body needs the right training plan. You’ll build up your body’s strength, endurance, and speed. The trick is to take things slow. You can always scale up when something feels too easy!
Step 2: Learn How To Start Running
You don’t need a whole lot to start running. It just comes down to starting now with what you currently have. Some runners might struggle to stay motivated to run. You might get overwhelmed with simply getting started. Thankfully, there’s one simple skill that can help you start easier: goal setting.
Goal setting is fundamental for runners to master! Motivation can be fleeting. But setting the right goals can help be the difference that keeps you focused and pushes you when your motivation seems nonexistent.
“Less is more! Start with a very small distance or length of time and build from that point slowly. Have a plan — either weekly or monthly — that allows for adequate recovery in between long or hard sessions.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
Know How to Breathe While Running
When you’re getting into (or back into) running, breathing patterns are essential for runners to learn. While there are many techniques out there, we recommend starting with a 3:2 warm-up breathing pattern and a 2:1 running breathing pattern.
Using these helps you get used to rhythmic breaths. When you get comfortable with these two patterns, feel free to upgrade to more advanced ones that support your unique running goals.
3:2 Warmup Breathing Pattern
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First, set a conversational walking pace that also feels comfortable
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Inhale through your nose with your belly for three steps
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Exhale through your mouth for two steps
2:1 Running Breathing Pattern
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Increase your pace and phase out the warm-up breathing pattern
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Inhale through your nose with your belly for two steps
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Exhale deep through your mouth for one step
Learning how to breathe while running properly can help prevent injuries and distribute more oxygen to your muscles:
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Each time your foot strikes the ground, the force of that impact equates to your body weight two or three times over.
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With each exhale, your core’s stability gets weaker since all the muscles related to your diaphragm relax. This stability loss in your core can be what invites untimely injuries.
Expert Tip:
Practice breathing from your belly (or diaphragm) rather than your chest. You’ll intake the most oxygen, which your circulatory system needs to deliver to your muscles.
Step 3: Identify Your Running Goal
Most beginner runners start with a broad goal. We categorize these simply as beginner goals. People who make these goals usually only look to get started, build a positive routine, improve their overall health, or challenge themselves with a casual-intensity workout.
| Beginner Running Goal Chart | |||||
|---|---|---|---|---|---|
| Running Goal | How To Get Started | Best Warm Up Exercises | Best Run Method | Suggested Run Frequency | |
| Start Running as a Beginner | Start by walking to assess your current endurance |
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2-3 days per week for about 10-20 minutes at a time to start | |
| Start a Running Routine | Set a realistic run plan; start with what you already have |
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3-4 days per week for about 20-30 minutes at a time to start | |
| Improve Your Health | Consult your doctor before running; Start with walking |
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Try to run every day for at least 10 minutes | |
| Start Treadmill Running | Start by walking at about 3 mph & increase to build up momentum |
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Every other day at a reasonable, yet challenging pace | |
Experienced runners may find themselves feeling like a beginner all over again when it comes to setting targeted goals. Whatever your reason, these goals require runners to think about different ways of improving their foundational endurance, speed, and distance capabilities.
| Target Running Goal Chart | |||||
|---|---|---|---|---|---|
| Running Goal | How To Get Started | Best Warm Up Exercises | Best Run Method | Suggested Run Frequency | |
| Run to Lose Weight | Find a comfortable running routine; protect your motivation with a steady pace |
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4-5 days per week for at least 30 minutes at a moderate intensity | |
| Start Trail Running | Choose an easy trail, train for the terrain ahead of time, start with the gear you have |
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Start with 1-2 times per week on the trail; run regularly as normal | |
| Run for Longer | Have a solid routine established first; run more than you walk at a conversational pace |
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Start with a manageable distance and increase it by at least 10% each week | |
| Train for Long Distance Running | Focus on increasing your endurance, speed, and running techniques |
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Run longer distances 2-3 days a week; recover and run as normal | |
“Set a realistic goal for yourself — either a race or a distance goal — and work towards it. Then, establish a routine each week. If you are a morning person, get the run done before you start your day. If not, reserve some afternoon time after work or school to unwind from the day.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
Step 4: Start Running Today
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Start by Walking: It’s the best way to ease into a new running routine. You won’t overstress your body when your motivation is at its most vulnerable.
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Just Run & Have Fun: You need to start at your own pace. Not every runner will need a strict plan just yet. Focus on having fun while running as a beginner. You’ll learn to love it before the tough training begins.
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Set an Easy Pace for Yourself: Your body experiences high impact while running, and it likely won’t be used to the new strain and stress. Listen to your body without pushing yourself too hard.
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Focus on Building a Routine: As you set your pace, make small adjustments to how far you run, how fast you go, and what terrain you prefer.
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Plan Your General Route Ahead of Time: As you get more acclimated to running, you’ll want to venture further out. Use tools like Google Maps to plan out your entire route to track those kilometers/miles.
Step 5: Stay Motivated To Run
When you’re completely new to running, motivation can be the fuel that initially keeps you going. But what happens when it disappears? Alternatively, you might be looking to level up your beginner goals into more targeted ones.
“Everyone — even established runners — have a starting point! It might not be easy to get started but just putting one foot in front of the other and getting out the door puts you way ahead of where you were.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
Here are a few things you can do to keep the motivation alive:
Create Clear Boundaries
Running is a ‘long game’. It takes your body several weeks to adapt to the sudden physical strain and endurance you’re working toward. Steer clear of shaming yourself. Honor your body when it’s communicating with you. Take regular breaks when you need them.
Grab Your Running Gear
As your body upgrades its stamina with routine exercise, you might start thinking about ways to make your run more comfortable. Comfort is key when optimizing your overall performance.
Upgrade Your Running Shoes
The first upgrade for beginner runners should be a good pair of running shoes. These are specially-made shoes that offer runners the best cushioning, support, and performance. There are plenty of running shoe options — even under $100 — for every runner!
Walking and running (while similar) differ in terms of their impact levels and intensities. Bottom line: Focus on learning what features you need most, then upgrade.
“I recommend you start with quality gear like new running shoes and technical (non-cotton) socks at a minimum.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
Wear Moisture-Wicking, Comfortable Clothes
The best clothes to wear running are quick-drying, moisture-wicking fabrics. You’ll find running clothing for every season and weather condition. Features like pockets, mesh vents, compression, and sun protection are also good to have for very active runners. You’ll likely run in a variety of weather and road conditions.
Find the Right Sports Bra
Not all sports bras offer the same impact support! As a runner, you’ll want to prioritize high-impact sports bras to ensure you’re supported well. But sports bras also do so much more than simply compressing your breasts. The right-fitting sports bra can also prevent familiar nuisances like pain and chafing.
Wear Proper Running Socks
Some runners may want special running socks that compress their lower legs. These aren’t necessary for all runners. But they have many surprising benefits to consider when you’re training for a marathon and longer distances as well as when you have specific medical conditions:
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For starters, their primary purpose is to help runners relieve any aches in their muscles as well as soothe any foot pain you may have while running.
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Compression socks act as another line of defense against any wayward wind debris or any other objects that can scratch, cut, or infect you while you run.
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They make great companions to those who opt to wear shorts no matter the season. These socks help keep your legs warm in the colder months.
Grab a Hydration Pack
Hydration is one of the most important parts of running safety! Many runners can easily go a good 30-45 minutes running without it. But you should consider adding a hydration pack to your running gear arsenal so you’re never without water when you need it most.
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Hydration packs come in many shapes, forms, and sizes. And they’re more affordable than you might initially think!
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Backpacks are a popular option for remote trail running and marathoning.
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If you primarily run around your neighborhood, you might even consider some attachable handheld options.
Consider Additional Gear as Needed
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Wear a Phone Arm Band: Arm bands for your phone make running a more hands-free experience! Sometimes, they can even be more budget-friendly than running pants with pockets.
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Invest in an Activity Tracker/Fitness Watch: Certainly not a necessity for the complete beginner runner, an activity tracker CAN be a huge help when you’re looking to track certain metrics (like your heart rate, your miles, etc.).
Set Realistic Expectations
When you set unrealistic expectations, you’re setting yourself up to be disappointed if (and most likely when) you don’t hit them. If you need more structured guidance, find a good running plan to help you train without leading you to false promises.
Bottom line: You’ll improve your running over time with a dedicated routine. That’s why it’s better to protect your motivation rather than focus on obtaining your ideal results.
“One big mistake I made when starting out was setting a too-demanding distance goal and increasing my mileage too quickly. It is easy to want to push yourself beyond what you should. A good rule of thumb is to increase mileage by 10% each week.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
Run With Friends or a Local Training Group
Running solo can sometimes feel lonely or even unfulfilling. Groups help keep you accountable. Whether you run with friends or you connect with other runners in your neighborhood, you can really stay motivated when you have some company!
Enjoy That Runner’s High!
Running improves your mood. While getting started can feel anything other than great, keeping up with it can build up a really positive routine in your life. Those endorphins will come to you with a little dedication and persistence!
Have Fun Out There!
Now that you know how to start running, you can find some pavement and start your running journey your way! You’ll want to configure the best muscle recovery routine with the right tools so you avoid any injuries that bulldoze any momentum you have to get running now.
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