A Beginner's Guide to Becoming a Person Who Runs
Ever wish you were a runner? Whether you want to follow in our own Meredith Dietz's footsteps and run a marathon, or just want to get a little VO2max boost with something like a Norwegian 4x4 workout, you have to get comfortable with running. You probably have some questions about how, exactly, you “become” a runner, beyond putting on shoes and going outside. Fortunately, we have answers. Here are the most important things to master in your first few weeks.
Don’t overthink it
Before you start, it’s important to know that none of your early decisions will make or break you as a runner. Even if the worst happens—let's say you pick the wrong shoes and your feet hurt—you can try again with the benefit of hindsight.
You don’t even need to track your miles or follow a specific program, especially at first. While couch to 5K works for a lot of people, it’s also challenging enough that some folks find it discouraging. You may absolutely just go out and run until you feel like you need a break and then walk until you feel like running again and repeat until you feel like stopping.
The more you run, the easier it gets. Over time, slowly build up to a consistent schedule. Don’t think “How hard can I work today?” but rather, “How can I use this week to set myself up for success next week?”
Choose your shoes
You don’t need to shop for shoes before you start running. Any old sneakers can carry you a few miles, as long as they’re reasonably comfortable. It’s OK to plan a short loop—running around the block, for example—so you can bail if your shoes turn out to be uncomfortable.
As you get into the habit of running, you’ll want to buy a pair of shoes that you don’t use for anything else. While there are lots of different types of running shoes at many price points, and just as many opinions on who should wear what, the bottom line is this: whatever feels good when you run is the right shoe to wear.
To maximize your chances of finding the perfect shoes, go to a store that specializes in running—not athletics in general, but running. Fleet Feet is one chain, and there are plenty of independent running stores, too. The best thing about running stores is that most will accept returns, even if you’ve run a few miles and decided the shoes you bought aren’t right for you. There are also online shops that will let you return shoes that you've run in, so go with one of those. Brooks, Hoka, and Nike are just a few on the list.
Too hard to pick? You can't go far wrong with one of these. Think of it as me flipping a coin and picking for you:
Or if you want to literally follow in my footsteps, I've been on a Nike Downshifter kick lately. Our resident marathoner Meredith swears by the Brooks Ghost.
Make a plan
You don't need a detailed program to get started, but I know you probably have questions about what a running routine should look like. Here are the answers, as they apply to beginners. (Feel free to add more mileage once you feel comfortable with the basics.)
How long should I run? A good beginner run or run/walk is 20 to 30 minutes.
How often should I run? Three times a week is good to start. It will be hard to make progress on less than that, so if you can only manage once or twice a week, aim to add at least one more day.
Do I need to take rest days? If your runs make you feel sore, tired, or achy, put a rest day after each one. (You can do other exercise on those "rest" days, just not running.) Once your body adapts to the new routine, it's fine to run on back-to-back days. Once you're in the groove, it's OK to run every day as long as you do are a mix of easy and hard runs. The easy runs are your "rest" from the hard ones.
What if I can only run a few minutes? Don't worry, any mix of running and walking still counts as a "run."
When it comes to beginner programs, couch to 5K has helped a lot of people get into the habit. It mixes walking and running, with a goal of getting you in shape to run five kilometers (about three miles) within nine weeks. That said, it isn't the perfect beginner program for everybody, and you don't have to start with this type of program if it's not speaking to you. You can just go out and run.
Pick out your clothes
As with shoes, your best beginner’s gear is whatever you already have. Grab comfortable workout clothes—say, shorts and a tank top if the weather is warm. On a cool day, you might want leggings or sweatpants along with a long-sleeved t-shirt. In the rain, add a baseball cap. In general, you’ll want to dress on the cooler side so you’ll be comfortable once your body heats up. We also have a temperature-by-temperature guide to winter running.
When you’re ready to buy clothes specifically for running, make sure you have at least two outfits (so you don’t have to do laundry every time you run) and aim for comfortable clothes. Synthetic fabrics (or washable wool) are great at wicking sweat, but cotton clothes will work in a pinch. The advantage of the synthetics is that they won't get soggy, but please remember to rinse them out after your workout to prevent the dreaded gym bag stink.
You can pay a ton for high quality workout gear, but there are great bargains to be had at discount stores. And if you’ve grabbed something from the back of your closet that seems to be working just fine, there’s no need to replace it if it keeps you happy. Don’t overcomplicate your clothes, despite what athletic gear marketing may tell you that you need.
If your anatomy requires a sports bra, be aware that this can be a tricky thing to shop for. The same bra that works fine for yoga or cycling may not be up to the task. In general, look for a wide band and wide straps, full coverage cups, and a snug fit. If you're having trouble finding what you need in stores, try Panache or Shefit.
Plan your route
In theory, you can run anywhere. In the real world, though, not everyone has a perfect running route just outside their door. Strava's mapping tools are a great way to find or create a great running route, so start there if you're unsure of the best places to run in your area.
You can also get a workout without roaming. Schools often have a running track that is open to the public at least some of the time; it’s perfect for intervals and other speedwork. And if you have access to a gym, don’t forget the treadmill. It can get boring, but mental tricks like quarter-mile checkpoints can help to keep your attention until you finish your run. Treadmills are great in bad weather, too, and parents take note: it’s a lot easier to drop your kids off at the gym’s babysitting room than to find a way to drag them with you on an outdoor route.
You don't need a watch
You may want a smartwatch to track your runs and other workouts, but you don't need one to actually get started. Phone apps can track your distance well enough to do the job, but runners were doing their thing for centuries before phones or watches were invented. Put in the time, and your body will recognize the progress, whether or not you have an app giving you specific numbers on it.
That said, if you want to use a watch, I won't stop you. All the major smartwatches have some kind of running mode, and we have a rundown of some of the better running watches here. It's hard to beat the Garmin Forerunner 265, in my opinion.
Make it a habit
Your first few runs should be focused on just surviving with a smile. Once you start to build a habit, though, it helps to set some clear goals for yourself, and make a long-term plan that will help you get there.
As you progress on your running journey, you’ll want to practice running fast, learn the importance of running slow, and consider when you might be ready to run your first race. These milestones will come in time, so don’t rush them, but they’re all great challenges.
Making sure you stay safe is also important. Your legs take thousands of steps even on a short run, and all that repetition adds up. Runners are prone to overuse injuries if we run too much before our bodies are ready for it. The rule of thumb is to increase your weekly mileage by no more than 10 percent at a time. For example, going from 10 miles last week to 11 miles this week is fine, but 10 to 20 is asking for trouble. In truth, you don’t have to be super strict about the exact percentage, but make sure that you work your way up little by little.