|

Running Tips for Beginners + How to Actually Love It

Running tips for beginners + how to love it

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you.

If you love this post, consider checking out some of my other content:

15 REASONS YOU SHOULD START RUNNING

HOW TO START RUNNING IN THE FALL

EASY STEPS TO HELP YOU START A CRUNCHY LIFESTYLE

HOW TO AVOID ULTRA-PROCESSED FOODS

Hebrews 12: 1-2: Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

My running journey began in August 2013. Before then, if you asked me if I wanted to go for a run, I probably would have laughed. I was vitriolic towards the sport and was totally the kid who walked the mile in gym class. In April 2025, I ran my first half marathon! In fact, I loved it so much, I signed up for a second one 😊 Call me crazy, but I have found my sport. So, how in the world did I go from hating running with every cell in my body to voluntarily signing up for and enjoying running a half marathon?

There were many things that happened during those 11.5 years to get me to this current place. First and foremost, it is the work of the Lord that has led me to be able to run and enjoy it. Without my hope and faith in Jesus Christ, running would not feel like such an accomplishment. Honestly, I didn’t really start running consistently until the end of 2024 when I decided to sign up for my first half. So, it took almost a decade to get where I currently am. You can read my full running story here to see what it took for me to get here.

Now, if you are on the fence about running but are considering trying it, this post is for you! I understand that not everyone is going to enjoy running like I do, but given my own history, I would encourage you to stay away from phrases like “I hate running” if you’ve never actually given it a fair chance before. 😊 In this post, I’ll take you through my favorite running tips for beginners. Hopefully they will inspire you to give the sport a try if you haven’t in the past!

Find your why.

The first of these running tips for beginners is at the very top of the list. You should first determine your reason for running. It doesn’t have to be some crazy inspirational reason like doing it for the memory of a lost loved one. You can do it because you think it will keep you strong and healthy or because it’s simply giving you a goal to work towards. If you are planning to run solely because you think it will help you lose weight, you should probably forego running. If you only attach running to weight loss, you may end up miserable. For me personally, my biggest why is because running is challenging. There is never a point in my runs where I feel like I have no room to grow.

running tips for beginners

Set small goals. Don’t start out too audacious.

Ever heard the acronym BHAG? It stands for Big Hairy Audacious Goals. As a novice runner, this may not be the place to use that acronym. Instead, set small goals. This doesn’t mean you can’t or shouldn’t decide to train for a longer race like a 10K or half marathon. However, running longer races takes a lot of time, effort, and training. If you have never ran a second in your life, try a small goal like running 30-second intervals mixed with walking. If that feels good, keep bumping up your time. If you’ve been inconsistent and want to focus on going from intervals to all walking, a mile is a good place to start. And if you are wanting a little more of a challenge, pick a fun 5K to train for!

Don’t buy an entirely new wardrobe.

One of my favorite movies is Brittany Runs a Marathon. It’s hilarious and so inspirational. It is rated R, so I’m not necessarily promoting it, but it has some really good pieces of truth in it. In one scene, Brittany wants to lose weight and decides to go for a run. She basically has nothing and settles for some old sweats and worn Converse. If this is what you wear for your very first run, that is a win! Except, maybe minus the Converse. Next of our running tips for beginners is to not worry about your wardrobe (too much). If you plan on running more than a few miles, you’ll want to consider wearing decent workout clothes, but you don’t need to spend hundreds on dollars on the latest running clothes from Under Armour or Lulu Lemon. In fact, my favorite running leggings are a pair I bought from Old Navy about eight years ago that maybe cost $20.

Synthetic clothes are a must.

With wardrobe in mind, let’s talk about fibers. There is no amount of crunchiness in me that can promote wearing natural fibers like linen or cotton during a run. It’s ain’t happening. With natural fibers, you risk chafing and rubbing, and that’s a whole situation you don’t want to be a part of. You will find me happily wearing spandex and nylon everything. Socks, shorts, shirts, bra, even underwear. At the end of this post, check out some of my clothing recommendations for running (Don’t worry, no Lulu Lemon was used in the making of this blog post).

Find the right footwear.

After your first run of wearing worn Converse, go get yourself a pair of proper running shoes. I’m mostly serious. Just like upgrading your wardrobe, you don’t necessarily need expensive footwear, especially if you’re unsure if you’ll stick with running. However, if it’s a goal that’s on your mind, purchase good footwear. It’s really not recommended to just pick the cheapest pair of Nikes on clearance. Footwear companies make so many different shoes for different types of feet and they’re not one style fits all. For years, I wore Brooks Ghosts and realized I hated them and thought they were too cushiony. Last year, I switched to the Hyperion GTS 2, which is a more minimalist shoe and I am loving them!

running tips for beginners

To find the right footwear, you can take the Brooks Shoe Finder quiz, which is rather accurate. Better yet, head to a mom and pop running store where they will do a free gait analysis and give you multiple recommendations. I would stay away from stores like Fleet Feet that use a machine to analyze your foot type and gait. You want someone with a keen eye who knows feet and running shoes.

Research routes before you run.

Running route monotony is totally a thing. When you run the same routes many times, it can become tiresome. One way to avoid this is to research routes before you go out for your run. MapMyRun is a great resource to plan routes or to see what routes in your area have already been created. Even using Google Maps can be helpful. Planning ahead helps you know exactly which roads you will be running and gives you a better sense of purpose. This is a much better use of your time than aimless running.

Stay hydrated.

We all know that water is important; but, did you know that drinking water alone isn’t going to keep you hydrated? In fact, drinking too much water can lead to hyponatremia, which is where your sodium levels become diluted. This can lead to things like headaches, dizziness, and fatigue, among other symptoms. To be properly hydrated, you should be including some form of electrolytes in your regimen. Especially when it’s hot and you sweat more, you’ve got to stay hydrated! Here in Colorado, summers are very hot due to the elevation. If I don’t hydrate well, I notice a huge difference in my performance, even on shorter runs. LMNT is one of my favorite brands. They have a sample pack with fun flavors. Raspberry and mango chili are my favorites. Another great brand is Fire Salt. They also have a sample pack, but my favorite is the blue raspberry, which tastes like sour blue Jolly Ranchers. Yum!

running tips for beginners

Play the mental game. Prepare mentally.

Your body can do much more physically than your mind is mentally willing to. This is why the next of my running tips for beginners is to play the mental game and go in prepared. Oftentimes, if I quit a run it’s not because it was too physically demanding. It’s usually because in my mind, I had already quit. Running is tough, mentally and physically, but you can do incredible physical feats. Usually, what stops you is your mind. What works well for me is talking myself into a run to the point where I don’t have the option to quit. I also remind myself that is just X amount of miles. Talking myself through my runs before I perform them is also really helpful. Find whatever works for you and then begin to walk your mind through it.

Don’t compare your runs to anyone else’s.

If you are a competitive person, the next of our running tips for beginners is for you. You have to be careful not to compare yourself to someone else. With regular social media usage, it can be hard to not compare yourself, but doing so just isn’t helpful. Social media gives you a snippet of someone’s life that that person specifically curated. As the saying goes, “Not all that glitters is gold.” You have to remember that what someone shows you is what they want you to see. Just because someone ran a 9-minute mile and you’re running an 11:30-minute mile doesn’t mean you should get upset or jealous. You are simply in a different place. Consider staying off social media and focusing on your running journey instead.

Don’t be afraid to do run/walk intervals at the beginning.

If you’ve never ever ran a day in your life, please don’t try to run a mile nonstop. Unless you are seriously fit and athletic and are used to exercise, this may not turn out well. Instead, I recommend starting with intervals. Time is easier than mileage, because even a quarter of a mile, which can take around 2-4 minutes depending on your pace, can be tough. A great place to start is the Couch to 5K running plan. It’s a nine-week plan that eases you into running, starting with 60 seconds of jogging and 90 seconds of walking. Doing it this way will make running feel SO much easier when you first get started.

You will be hungry. Don’t eat like it.

If you are serious about running and you haven’t done much exercising in the past, here’s a head’s up: You will be hungry. Please, please don’t eat like it. If you are running to increase your fitness level and/or to help you lose weight, understand that making up all those calories you burned during a run is not going to be helpful.

It’s tempting to want to eat all kinds of goodies after a run because you’ll probably be hungry. I’m not saying you should starve yourself. Not at all! However, you want to fuel properly. If you’re running a mile, you really don’t need to eat anything extra. Even upwards of six or seven miles, you don’t need a lot of extra fuel. Simple carbs before a run offer a nice boost of glucose. Protein after helps your muscles to recover. Chocolate milk has been touted time and time again as the best recovery drink because of its macronutrient profile, and I fully agree!

If you are planning to eat snacks, consider foregoing ultra-processed foods and swapping them for whole foods. One of my go-to snacks for a longer run is sourdough toast topped with peanut butter, banana, and honey. It’s delicious and keeps me energized on a run. Consider these other delicious snacks when fueling for your runs.

Make sure you have the right gear for all parts of your body.

The last of our running tips for beginners is to make sure you have the right gear for your body. The best way to do this is to think head to toe. In general, here is what I usually have on during a run: Headphones, Garmin watch, shirt, sports bra, leggings or shorts, running socks, and running shoes. Beyond gear, you’ll want to make sure you address issues like chafing and sweating. Synthetic fibers are your best bet and deodorant works wonders for chafing. I keep it very simple if I’m doing a shorter run and you should, too. You don’t need a ton of gear. Even seasoned runners who do ultra-marathons will tell you this. We don’t want to be tied down more than necessary! Below, I’ll have a list of gear that I trust and recommend.

running tips for beginners

How to love running if you hate it (or think you might hate it)!

If you are on the fence about running, consider these ways to help you at least try to love running.

If you’ve never ran before, give it a try!

First off, if you’ve never ran, don’t hate on it. Running for pleasure by choice is way different than being forced to run in gym class. Trust me, I get it. I hated it, too. At least give it a try. Most people who say they hate running say so because they don’t do it the right way. The often try to run way too long at way too fast of a pace for them. It makes sense why they would hate it, then. Read below for some tips to rewire your thoughts if you have running PTSD.

Run slowly. Consider intervals.

You know, this is more advice to me than to anyone else. As an internally competitive person, I am always trying to beat my time. But the faster I try to go, the more worn out I become if I don’t do it the right way. Some of my best runs were my slowest where I wasn’t paying attention to my pace. Please do yourself a favor and start slow. Do intervals and build into a routine. This is your best chance at success. See above on my section about running intervals.

Give yourself a break if you find yourself struggling.

It’s ok to start, stop, and start again. If you are burnt out, no amount of running will fix that. There may be times when you need a break. Running is tiring and not everyone is going to enjoy it every day. You may find that the break causes you to miss running and you’ll actually want to start up again. This is definitely true for me!

Find a route with beautiful scenery.

Be it city or country, the world is a beautiful place. When planning which route you’re going to run, look for somewhere fun and new. Parks and paved trails often offer stunning scenery. I am incredibly blessed to live in a region where, no matter which way you look, you are surrounded by nature and mountains.

Find a community. Consider joining a running group or run a race.

Races make running so much fun! They don’t even have to be competitive. Races will sometimes have a “fun run” attached to them for those who just want to run without being timed. This is a really great way to dip your toes in the world of races. There is such an awesome community amongst runners. You’ll always find runners at the end of a race staying back to cheer on those who come after them. Not to mention, there is usually food and a fun t-shirt involved.

Create a playlist with music that motivates you.

I’m a little nuts with my music. I have three playlists on rotation (sometimes more), depending on what mood I’m in. Take the time to curate music that’s going to motivate you during your runs. Having a good playlist can really boost your mood and/or motivation level during a run. If you are unsure of what to add, you can always turn to Spotify, which will create playlists for you based on your listening interests.

Treat yourself with some near gear or accessories.

Ok, we have come to my favorite part! Gear. I’m not a gear fanatic by any means, but I’m really excited to offer you some suggestions of gear that I love and/or want. If you plan to get serious about running and plan to run longer races (half-marathon or longer), you should think about adding some gear to your wardrobe. Again, no need to go crazy, but these are just some items to inspire you.

Gear suggestions for new runners

Shoes

Every person is different, so I can’t recommend specific shoes to you. It’s just not something I’m comfortable doing. Read my section above on footwear and how to find the right shoe for you. I will personally recommend Brooks as a brand I love and have used for almost a decade now.

Socks

Get some good running socks. They are a must for avoiding blisters! Here are some of my favorites:

Shorts/Leggings

Under Armour Running Shorts – I’ve found they tend to run a little small

Old Navy High-Wasted Pocket Leggings – These are my favorite!

GPS Watches

From personal experience, I can only recommend Garmin because that’s all I’ve used. They have so many options for various skill levels and are very good quality with decent battery life.

For a simpler watch with fewer bells and whistles, go for the Forerunner 55.

The Forerunner 165 is a little more advanced with better options for training.

I’m a little biased here, but the Forerunner 265S is the one I wear, and I highly recommend it. It has so many options for activities, and you can even add training plans to help you train for an upcoming race.

Hydration Packs/Vests/ Bottles

If you are running in the heat of summer, it’s recommended to carry water or electrolytes, even on shorter runs. Here are some options to beat the heat.

Honestly, there is so much more I could post, but I think this is a great list to get you started! If you are new to the running family, welcome! I’d love to support you in any way. Til next time, Kayla.

Similar Posts