How to Start Running: A Beginner’s Guide

 For many, starting a running habit can feel intimidating. Images of elite marathoners or speedy track stars can make the sport seem out of reach. The truth is, anyone can become a runner with the right mindset and approach—no matter your background or starting fitness level.

The first step is to set realistic expectations. If you’re new to exercise or coming back from a long hiatus, begin with walking intervals. A common and effective method is the run/walk approach—alternate one minute of running with one or two minutes of walking. Gradually increase the running intervals over several weeks as your endurance builds.

Proper gear makes a difference. Invest in supportive running shoes fitted at a specialty store if possible. Comfortable, moisture-wicking clothing will help you avoid chafing or overheating.

Choose a manageable schedule that fits your lifestyle. Consistency is key, not distance or speed at first. Three sessions per week allow your body to adapt without overwhelming you.

Tracking your progress can keep you motivated. Use a fitness app or notebook to celebrate small victories, like adding a block to your route or shaving seconds off your pace.

Don’t forget to listen to your body. Minor soreness is normal, but sharp pain isn’t—take rest days as needed and remember that your journey is unique.

Finally, consider joining a running group or finding an accountability partner. Sharing the experience keeps you inspired and makes running more social and fun.

Remember: It’s your journey, and every step forward counts. With patience and perseverance, you’ll surprise yourself with how far you can go.