Running tips for beginners – all you need to know to get started

Running tips for beginners

A few running tips for beginners can be very useful to not get overwhelmed when you are just starting out.

Running can sound easy and challenging at the same time, especially when you don’t have any knowledge.

Some people don’t mind and just get out there and start running. Awesome.

But I know a few people they tried exactly that, and then they stopped as quickly as they started because they had: 1) no goal in sight 2) no plan 3) the wrong shoes 4) or just been exhausted too quickly because they started too extreme, run too fast or too long.

I persona feel like a few running tips for beginners are essential, because they might help you to start with a plan that makes it easier to stick to the new routine.

(If you like to know more about benefits of running this blogpost might be interesting for you
-> Benefits of running)

(Some Links on this site are affiliate links. This means if you buy from one of those links I will earn a small commission at no additional cost to you)

If you are more into videos, you can also watch my Youtube Video about running tips for beginners:

The right running shoe

Shoes come in all kind of shapes and sizes, like feet does too.

That’s why there is no right shoe for everyone. My perfect running shoe could be the totally wrong for you.

If you haven’t had a good running shoe before, I would highly recommend going to a professional running store where they can put you onto a treadmill and analyze how you run. Bring an old pair of regular worn shoes, and they can see first sight if you over or under pronate. They will film your feet while you run on a treadmill and can show you how your feet move while running.
This is very important to find the right running shoe for you.

If you can’t go, make at least sure that you can wiggle your toes, that there is a thumb wide space in front of your toes, and that the shoes sits tight, but not too tight. 

As mentioned, there are so many different sizes and shapes out there, but I still like to recommend a few brands that I used myself and can recommend:


When I first started with running, I was wearing Asics for a couple of years. When my boyfriend started running he started with Asics too. So definitely give them a try if you haven’t got a favorite yet


I then switched to Adidas and loved it. I had never had any problems like blisters or anything. So I guess they will stay my favorite, because now they work together with Parley for the Ocean and use recycled plastic (ocean plastic) for some of their shoes already.

New Balance

The third shoe I personally can recommend is this pair from New Balance. A friend of mine got a second pair she didn’t needed so she gifted them to me and they fit perfectly. I have a great feeling when running and I even hiked a couple of easy hikes with them.

Brooks running

Personally I haven’t tried Brooks myself yet, but a couple of friends from the US highly recommend this brand.  So if none of the above work, try these.

Running gear

What I love about running is that it is available for any budget. After you purchased good running shoes, you don’t need much more running gear than running leggings, shirt and socks. Yes, women need a very good bra too, but that’s it. Clothing can get purchased second hand (there are some great online opportunities for that actually).

Most running active wear has pockets for key, and a little cash or ID, and even some smaller phones fit in there.

But then theres no limit when it comes to extra gear if you are into that. From belts, backpacks, bottles, jackets, watches, you can find anything you like.
But don’t stress, you actually don’t need any of this to get started!

If you like to know my favorite running gear for women check my blog post “running gear for women: my top 17”

Running belt


Fitness watch


Inner driver or goals

Find your inner driver or set some goals.
Everything is easier to stick to, when you know why you do it! 

I live single use plastic free and don’t buy plastic wrapped food anymore because I know too much about plastic pollution and I have seen too much plastic trash on beaches. I don’t like to participate to that problem, so it is not hard for me to stick to  it.

Know why you like to start running, write it down and put it somewhere where you can see it everyday. 

-loose weight
-get fit
-want to run 5 or 10k
-want to run a half marathon or marathon one day
-want your favorite jeans to fit again
-healthy reasons

When to run and what to eat

When it comes to time and food, this is a very individual thing and if you ask other runners, everybody might tell you something different.
While I love to run in the morning before breakfast, my dad likes to run between breakfast and lunch and my boyfriend would choose the afternoon or before lunch run.

If you work very early it might be too much to ask to run at 5am in the morning, so depending on your daily schedule and how your body reacts on a fasting run in the morning you should find your personal right time.

Try different things and then stick to the one that feel the best or works the best for you.

Just make sure not to eat a very heavy meal short before your run. This could cause sickness or side pain. I suffer if I run short after a meal while I know other people don’t have any problems with that.

I would recommend to eat a light meal 2 hours or 1.5hours before your run, or a banana or something similar 30 minutes before you go.

Running apps

What I like is, that you nowadays don’t need to buy expensive trainings watches to track your runs. 

If you don’t need to know your pulse etc. an App is the only thing you need.

I love the runtastic app. Easy to use, it shows you the map where you ran, tells you pace, and length, etc. The free version is good enough for me, if anybody want’s more theres a premium version too.
You can even share your results on facebook so you’ll have a little social pressure too, what might help to stick to your training and maybe even get better results sooner 🙂


Running tips for beginners

Warm up

Now you are all set and you can start to run. 

Wait I would highly recommend to start with a little warm up before you run. This could be some power walking, or active stretching. In winter this is very important for me, because I know  when my ankles are cold and stiff I just need one wrong step and it hurts… So doing a little warm up for ankles, your back (when you’r starting in the morning or after 8 hours of office work) isn’t wrong. 


If you are new to running don’t start too quick or wanting too much in the beginning. This could end in frustration and quitting…. Start with short distances, 15-20 minutes and start with interval training. 2 minutes power walk, 2 minutes running, 2 minute power walk, etc. 
If somebody is very overweight, consider doing only power walking. 20 minutes, then 30 minutes, and after a while when you are feeling comfortable with the movement, try to run and start with interval.

When you are just starting to get back on track after and injury or a longer break, you know how a comfortable run feels like and if you feel exhausted too quick, do some power walk intervals in-between (5 minutes running, 2 minutes walking, etc.)

Benefits of stretching

A highly debated topic is stretching. What are the benefits of stretching? Should you stretch before or after a run. Should you stretch at all. 

The last thing I read was: active stretching before your run (as a warm up) and static stretching after the run to increase the range of motion.
Your muscles are warm and full of blood after a run so you can get a nice and deep stretch to lengthen your muscles.

Stretching can lessen the risk of stiffness. If you run and you know you will only be sitting at a desk for a couple of hours afterwards, stretching is very important.

Crosstraining for runners

Why I recommend cross-training for runners? Running is a very monotonous motion. Your legs do the same motion over and over. And your arms and back are not getting trained at all.

Benefits of cross-training:
-prevent injuries,
-balancing your muscle groups
-and you will prevent getting bored from running too quickly 🙂

Popular cross-training activities for runners would be:
-cycling, spinning
-bodyweight training
-skiing or ice skating in winter

I love bodyweight training because I don’t need any extra equipment and I can do it everywhere. Even in a hotel room.

I will share some follow along  training videos soon, so stay tuned for these…


Green Tip:

Always use a reusable water bottle and refill from tap or refill stations to avoid single use plastic bottles.

Globally humans buy 1 million plastic bottles every minute and 91% of plastics globally won’t get recycled!

I hope you found these running tips for beginners useful and got some inspirations to start running today. Feel free to share with your running interested friends too.

If you have any other questions feel free to ask in the comments.

Happy Running

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