7 Running Tips for Beginners

I am determined to get back into running for my fitness. I asked some of my running friends and trainers to give me some tips to help me get started. I think these are great running tips for beginners (or those who have not run in a while) like me.

7 Running Tips for Beginners

7 Running Tips for Beginners

1. Dress Appropriately

The perfect pair of shoes will make ALL the difference. Get proper running shoes from a store that specializes in running. These stores often have extra tools and experts to analyze the way you run in order to pick the shoe that is right for you. For women, a really well fitting sports bra is a must as well.

2. Learn How to Run

It sounds silly, but there is a wrong way to run and a right way to run. Improper form can lead to injuries. Ideally, you should run with your head stacked over your spine, keep your shoulders relaxed and engage your core muscles. Here is great form graphic:

7 Running Tips for Beginners. I am trying add running back into my fitness routine. Here are some great tips for new runners to get started.

3. Aim for Consistency

When you stop running for a while, like I have, you need to build back up your conditioning. The best way to keep running is to “keep running.” Easier said, than done, but it really is true. Even a few minutes a day will  help you stay on track.

4. Keep a Running Log

Tracking your progress can be a great tool to keep running. If tracking only distance and time seems boring, get creative. Consider logging more details like the route you took, a bird your saw, a song that kept you going. Looking back on a running log can help you get out there on the days you don’t really feel like it.

5. Eat Right

Running with a full stomach can lead to cramps, but running on an empty stomach will drain your energy fast. Eat a pre-run snack that contains some carbs and protein for sustained energy.

6. Stay Hydrated

Staying properly hydrated is key for a successful run. If you don’t drink enough, you’ll likely get fatigued or cramp up. The goal is to drink about an ounce of water for every 10 pounds of body weight about an hour before you workout. I typically drink water with just a splash of lemonade for flavor.

7. Keep Your Body in Running Shape

Keeping your body in running shape take more than just running. Regular stretching and strength training are also important to maintain a healthy body for a good run. Getting enough sleep is important too.

You might also like this post about running on a treadmill for beginners. Includes a bonus workout too!

Have other running tips for beginners to share? Let us know in a comment. Happy Running!


Jenn Mitchell is a proud mom, wife and adventure seeker. She’s traveled either solo or with family to 20 countries and 36 U.S. states so far. A former personal trainer, Jenn looks for ways to keep her family fit and active both at home and on the road. Her goal is to inspire other moms and families to live happy and healthy lives.

This Post Has 8 Comments

  1. Bozidar Spirovski

    I would add one more – Maintain mental focus. Running is as much a mental as it is a physical effort. Never focus on how tired you are, nor how much distance you still have to cover. Visualise yourself ahead in the run, take your mind off the run by thinking about something else – even counting trees as you pass them. Ideally, embrace the run and let your mind wander somewhere far.

    1. Jenn

      Great point Bozidar. I sometimes listen to books on tape to help take my mind off the physical effort and just enjoy myself.

  2. bellyfat

    Easier said, than done, but it really is true. Even a few minutes a day will help you stay on track.

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  4. Chris

    Running also strengthens the mental health!

  5. Sky Lee

    This really helped me, I really want to start getting fit again, depression and social anxiety have really hurt my physique… Just kind of starting to think it is hopeless seeing as I can’t even run more than 30 seconds.

  6. Robbert Gibson

    This post is awesome! Yes, dress appropriately is important. I also since I am fond of running, I decided to look for articles that will improve my occupation. And it has become the most useful for me, thank you very much!

  7. Globus NMC

    These are really great tips for beginners who are willing to start their fitness goals, Hope everyone who reads your article will achieve their fitness goals through your tips. Thanks for these tips.

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