How to Start Running The Absolute Beginners Guide

Running may seem so simple that preparing to start a running routine may sound silly. However, there are some common mistakes beginner runners make which can lead to injury. Fortunately, these easy-to-follow tips will help you avoid making those mistakes and get you off on the right foot (no pun intended).

Start out walking

You would be surprised how quickly just walking can turn into running if you're not careful. When starting a running routine, it's essential to take things slow so that your body has time to adjust appropriately. To avoid injuring yourself or becoming fatigued, walk for about five minutes first, then try jogging for one minute, then increase the speed until you can jog for ten minutes at a time. After each run, ensure that you warm-up and cool down!

The Benefits of running?

Running releases endorphins, occurring in some people within a relatively short running time of 30 minutes or less. This can help with mental health and mood and is a great way to de-stress. Running will improve your cardiovascular health! 

Running is an inexpensive way of exercising, requiring only a good pair of running shoes and clothing suitable for the running conditions (e.g. rain). Running requires no equipment or gym membership, so running is perfect for beginners who want to get fit on a budget!

Where to start?

While running seems like a reasonably straightforward sport, there are different types of running that you might want to explore. The running style you choose to try depends on your goals and running ability.

Targeting specific running goals, such as improving running speed or endurance or running for fun and relaxation rather than training. 

 You might want to explore:

  • distance running: running long distances, usually 5 km and more prolonged. Distance running can improve aerobic fitness and endurance, but it also requires a high level of mental toughness from the runner.
  • sprint running: short bursts of fast running over a short distance, usually 100 metres or less. Sprint running is about speed and explosiveness rather than endurance. The goal isn't to run fast for a long time; it's to run as fast as possible in a very short distance.

 Getting started

Whether you're brand new to running or you're getting back to it after a long break, it's important to start easy and build up gradually, so you avoid injury. Here are some tips to get you started on the right foot.

Get medical clearance if you have underlying health conditions.
Getting running gear and shoes, you need running shoes that fit suitable for your foot type. Consider a biomechanical assessment with a podiatrist.
Setting a running schedule deciding what days and how often you will run and for how long.

Common mistakes running beginners make

A new running program can be overwhelming--and if you're not careful, it can also be dangerous. If you're new to running or coming back after some time off, here are the most common mistakes people make when they start running

Using the walk/run method can help ease running and getting in shape when starting running. Run for a short period and walk until you feel up to running again

Running shoes: Find the right running shoe that matches your foot type; if you choose the wrong kind, it can cause injuries like shin splints and plantar fasciitis (heel spurs). When shopping for running shoes, make sure they fit well and conform to your foot's natural arches. If you're unsure which type of runners are best suited to the running, you're looking to do and your foot type, consider discussing this with a podiatrist.

Although the article only touches on some of the most common mistakes people make when starting to run, it's a great place to start. If you're interested in learning more about running or want help taking your running game up a notch, feel free to book an appointment with one of our expert Sports podiatrists today. We'll be happy to answer any questions and provide advice based on your goals!



Mr James Ferrie
B. Pod. (La Trobe); Mem. A. Pod. A
Principal Practitioner / Founder of My Sports Podiatrist