Beginner’s Guide to Running

Every Friday is Health Tip Day at Zen Habits.

Are you just starting out as a runner, or is it something you’d like to do? From experience, I know that a beginner runner has a million questions and never enough answers. I won’t be able to answer every question here, but this should be a good starting point for anyone who wants to hit the roads.

Disclaimer: I am not a certified trainer, coach or running expert. I consider myself an intermediate runner (on the lower levels of intermediate), having spent all last year running, doing a marathon, some half marathons, 20Ks, 10Ks and 5Ks. But what I have to share is what I’ve learned along the way. Also, see a doctor before starting a new running program — I don’t want to be responsible for any heart attacks!

Most Important Advice
Many people, when the begin running, shoot for the stars. I was one of those. Let me tell you right now: hold yourself back, and start out slowly. Progress gradually. It takes some patience, but this is the best advice I can give you, and I know that it’s important because of experience.

It’s best to start out very easy, at a slow jog, and focus not on intensity but on how long you’re on the road. Start out with a small amount of time — 10 minutes or 20 minutes, depending on where you are — and run or walk/run comfortably the entire time. Do this for the entire first week, and even two weeks if you can stand it. Gradually increase your time until you can run 30 minutes.

From there, you can stay at 30 minutes or increase the amount of time you run gradually, every two weeks. But do not overdo it in the beginning!

Walk and Run Plan
If you are a true beginner, and cannot run for 10 minutes, you should start out with a walk/run plan. Here’s a good one to start with (do each one three times a week):

Week 1: Walk for 10 minutes. Jog slowly for 1 minute, and then walk for 1 minute. Repeat these 1/1 intervals for 10 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 2: Walk for 10 minutes. Jog slowly for 2 minutes, and then walk for 2 minutes. Repeat these 2/2 intervals for 10 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 3: Walk for 10 minutes. Jog slowly for 3 minutes, and then walk for 2 minutes. Repeat these 3/2 intervals for 15 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 4: Walk for 10 minutes. Jog slowly for 5 minutes, and then walk for 2 minutes. Repeat these 5/2 intervals for 20 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.

You get the picture. The idea is to gradually increase your running time until you can do 10 minutes straight. Then increase the 10 minutes to 12, and so on, each week, until you can eventually run for 30 minutes. Now you’re a runner!
Online forums
In the beginning, you’ll have a lot of questions and want to share your progress with others. An online forum is perfect for that. Join a forum or two, read as much as you can, introduce yourself, post your questions, post your weekly progress, and gain from the experience of others.

A few good forums to start with:

Make it a habit
If you struggle with making running a regular habit, try doing it every single day at the same time. Habits are easiest to form if you do them consistently. This may sound contradictory to some of the advice above about starting slowly, but the key is to go very easy in the beginning — nothing that will stress your body out or make you sore the next day. Also, instead of running every day, you could swim or bike or do strength training, so that your running muscles are given a rest while you continue to form your exercise habit. See How to Make Exercise a Daily Habit for more.

Most important advice: just lace up your shoes, and get out the door. After that, it’s cake.

The importance of rest
Some runners try to go hard every single day. They are ignoring the truth about muscles — your muscles grow by giving them stress, and allowing them to rest after the stress so that they can grow. If you run hard every day, you will just continually break your muscles down, and improvement will be slow and difficult — and it could lead to burnout or injury.

It’s best to rest the day after a tough run, to allow your body to recover. Does this mean you should rest completely, with no running or exercise at all? Not necessarily. The important thing is that you don’t run hard two days in a row. But you can do a very easy, short run (or other type of easy exercise) in between harder runs and still allow your muscles to recover.

First 5K
One of the most motivating things in running is an upcoming race. I suggest you sign up for a 5K after a month or two of running, even if you don’t think you’re ready. Why? It will motivate you to keep running, so that you’re prepared to do the 5K.

Now, some people have a nervousness about signing up for a running race, because the other runners are so much better than them. Relax. There are plenty of very good runners in every race, but there are also many beginners. Don’t worry about the other runners. There’s usually so many people at a 5K that you won’t be noticed. And don’t be afraid to walk or run/walk. Many, many other people do. Just run your own race, and most importantly, have fun! It’s a blast.

On manners: do not start out a race in the front, unless you think you can win it. Slower runners should start in the back, or they get in everyone’s way. Also, stay to the right, so people can pass you. Try to be courteous, and not push or cut someone off. Watch out when you spit — you might hit someone behind you. Same thing with snotrockets. And when you beat that little 11-year-old girl at the finish line, it’s best not to point at her and yell “Loser!” repeatedly. Trust me. I speak from experience.

Once you do your first 5K, you’ll be hooked. That’s a warning.

Equipment
So what do you need to run? Well, running shorts, shirt and shoes, basically. Women will need a sports bra (get a good one, trust me). Should you go out and buy the best running clothes and shoes possible, even before your first run? No, it’s not really necessary. You can get started running with any pair of comfortable sneakers and any shorts and T-shirt.

But once you really get into it, you’ll want to buy some real running clothes — breathable fibers, with some comfortable underwear built in (not cotton!) so you don’t chafe. A running shirt is also good. If you live in cold weather, you’ll need some breathable clothes to put over your shorts and shirt. I live in the tropics, so I can’t advise you here.

Most important: good running shoes. This is the most important running equipment, because it can not only make running more comfortable, but also prevent injury. My advice is to go to an actual running store, where there will be knowledgeable people who can watch you run and tell you what kind of shoe you need (overpronator, supinator, neutral, etc.). If they don’t watch you run, they don’t know what they’re doing. Get out and find a better store. Or do your own research online and learn all about it.

Other things that you might consider, but that aren’t completely necessary:

Reflectors and flashing lights if you run when it’s still dark.
Body glide, or Vaseline, applied in the crotch, underarms, and anywhere you might chafe — really only important for longer runs.
Heart Rate Monitor: Best ones are by Polar. You can get fancy ones, with GPS built in, or just a simple one that tells you your heart rate. This is useful if you do HR training, which is a way of optimizing your training. Probably not necessary for beginners.
Mp3 player: Also not necessary, but pretty cool and can add some inspiration to your running. However, if you run on the road, headphones can be dangerous, as you might not hear traffic coming your way.
Fuel belt or Camelback: A way to keep yourself hydrated while you run. Not necessary for short runs. Also, for longer runs (60 mins or more), I just place water bottles along my route.

Mechanics
I can’t advise you here, as I’m not a trainer. But most of the time, you don’t have to worry about this. Just try not to fall down. One thing to watch out for is how tense your upper body is — try to relax your shoulders, relax your hands, relax everything but the muscles needed to propel your body forward. The reason is that you may be using extra energy (and tire yourself out faster) if you’re running with your fists clenched, for example.

Later, after you get past the beginning stage, you can worry about stride length or turnover rate. But for now, just worry about getting out there.

Pain
I also can’t advise you on injuries. Unless you have sharp pains, or pain in the joints, you should be able to run through minor aches. But if you have anything sharp, or your joints feel injured, stop running. You could make it worse.

The runner’s best friend is ice, and rest. In fact, it’s good to ice your muscles and joints down after every run, if you can. It helps with the healing process. Aspirin or Ibuprofen are also good tools, also to help stop inflammation.

Going beyond beginner
Once you’ve gotten a few 5Ks under your belt, and have been running for a few months, you’ll want to start a real training plan and progress to the next level. Training plans are available online for free (see some of the sites below). I’ll try to do a guide for intermediate runners next.

Good articles and sites

See also:

Beginner’s Guide to Running

Every Friday is Health Tip Day at Zen Habits.

From there, you can stay at 30 minutes or increase the amount of time you run gradually, every two weeks. But do not overdo it in the beginning!

Walk and Run Plan
If you are a true beginner, and cannot run for 10 minutes, you should start out with a walk/run plan. Here’s a good one to start with (do each one three times a week):

Week 1: Walk for 10 minutes. Jog slowly for 1 minute, and then walk for 1 minute. Repeat these 1/1 intervals for 10 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 2: Walk for 10 minutes. Jog slowly for 2 minutes, and then walk for 2 minutes. Repeat these 2/2 intervals for 10 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 3: Walk for 10 minutes. Jog slowly for 3 minutes, and then walk for 2 minutes. Repeat these 3/2 intervals for 15 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 4: Walk for 10 minutes. Jog slowly for 5 minutes, and then walk for 2 minutes. Repeat these 5/2 intervals for 20 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.

A few good forums to start with:

Most important advice: just lace up your shoes, and get out the door. After that, it’s cake.

Once you do your first 5K, you’ll be hooked. That’s a warning.

Other things that you might consider, but that aren’t completely necessary:

Reflectors and flashing lights if you run when it’s still dark.
Body glide, or Vaseline, applied in the crotch, underarms, and anywhere you might chafe — really only important for longer runs.
Heart Rate Monitor: Best ones are by Polar. You can get fancy ones, with GPS built in, or just a simple one that tells you your heart rate. This is useful if you do HR training, which is a way of optimizing your training. Probably not necessary for beginners.
Mp3 player: Also not necessary, but pretty cool and can add some inspiration to your running. However, if you run on the road, headphones can be dangerous, as you might not hear traffic coming your way.
Fuel belt or Camelback: A way to keep yourself hydrated while you run. Not necessary for short runs. Also, for longer runs (60 mins or more), I just place water bottles along my route.

Later, after you get past the beginning stage, you can worry about stride length or turnover rate. But for now, just worry about getting out there.

Good articles and sites

See also:

Posted on 5 May 2007 in Fitness, Health Tip Day |
Digg |
Del.icio.us |
Stumble |
Print

Comments (33)

James Says:

May 5th, 2007, 6:42 am

Great post. As an experienced runner who’s seen many friends try to make running a habit, this is great advise. One thing I would over-emphasize is getting the RIGHT running shoes.
Note: the right shoes for you may not be the coolest looking, and may be made by a brand you may not have heard from (Mizuno, New Balance, Asics, Saucony, Brooks). Also, be prepared to spend over $80.
Visit a running store (and I don’t mean the chain sneaker stores) and have them analyze your feet (esp your arches) and running needs. It will make all the difference in how your body holds up, especially if you’re not 19 years old anymore or carrying some extra weight.
Couple other tips; refrain from wearing your running shoes for anything else but running (jogging, walking). And replace them every 350-500 miles. Your knees, hips, back, ankles, shins and feet with thank you.
Good luck!

Kim Roach Says:

May 5th, 2007, 7:17 am

Excellent running tips. I have been running for the past five years and it has turned into a magnificent obsession. It is truly one of the best things I have ever done for myself.

Running is a great way to start the day and it’s a great way to clear your head.

I just recently wrote a blog post about my first 15 mile run at:
http://www.theoptimizedlife.com/self-improvement/my-15-mile-run/

The first month of running can sometimes be a tough ride, but once you get over the starting stages, it’s pure bliss.

Scott Young Says:

May 5th, 2007, 7:45 am

Leo, you forgot a left angle bracket on the last .

Leo Says:

May 5th, 2007, 8:36 am

Thanks for the great comments guys (and I just fixed the left angle bracket — thanks Scott). Kim … congrats on your first 15 mile run! I know that once I started getting to 15-18 miles, I felt like a much tougher runner, and it felt like quite an accomplishment.

Michael Says:

May 5th, 2007, 12:32 pm

Thanks for the awesome post here! My wife and I are aspiring runners, and this information is PERFECT for us! Thanks for the links to other great websites too! I have bookmarked this page for future reference!

Jose Says:

May 5th, 2007, 12:59 pm

Great tips. I’ve started to run once again, so they come really handy. I’m not running yet…because I am taking slow. By the end of this month, my body should be used to it and I should start going running as I used to. Running is a great way to clear and shave all problems just like someone mentioned above.

Thank you for the inspiration. :)

sreeshant Says:

May 5th, 2007, 14:21 pm

Thanks for the great post, Leo. You are on the dot about the vital aspects: Getting into those shoes and moving out, and not overdoing it initially. Great work! Keep it up.

Leo Says:

May 5th, 2007, 16:23 pm

Thanks, guys. I’m so glad this post has been useful to you guys. If there are other questions you have about running, please email me or post a comment, so I can add to and improve this guide!

jeff Says:

May 5th, 2007, 20:36 pm

Good rule of thumb: don’t increase your mileage more than 10% per week. So if you run 10 miles this week, don’t run more than 11 the next. Experience (a few TOO many) tells me that exceeding “10% rule” that can quickly lead to injury!

Betsey Says:

May 5th, 2007, 22:39 pm

Thanks for the running tips. I feel like this advice to start easy is so important (and yes, the 10% rule is really good). The last time I tried to start a running habit (which was successful until winter hit), I finally took the advice. Two really good things happened. (1) It actually felt good, because I wasn’t overdoing it. In fact, I was underdoing it. I wasn’t red-faced and panting and out of breath and running too hard for too short of a distance. I was just laying back, enjoying it, working up a sweat. (2) There were no injuries. I think particularly if you have decent cardio from doing something else (in my case, walking everywhere) it’s easy to run too hard because your stamina is up to it. But guess what: your joints are not!

Anyhow, I’m sure this running guide will be helpful to many. Thank you.

Stretchy Says:

May 6th, 2007, 1:17 am

A decent article, but there’s one glaring omission: The importance of stretching. I can say from experience that thorough stretching before and after a run is one of the most important things one can do to prevent injury. That’s especially true when starting out.

Qaiss Says:

May 6th, 2007, 3:48 am

Spot on your comments, i’ve been running for two years strait,, and did the same exact thing you explained…once you run, you get hooked:)

David Says:

May 6th, 2007, 5:42 am

Just started a month ago, 35yo male, just cut 50 pounds with weights and cycling:

1. Stretching: Do it. Hamstrings, quads, calves, groin, hip flexors. Before and after the run. If you don’t you may find yourself awake at night with leg pain.

2. Find a local track. Its the best way to guage your distance and speed and increase your rate slowly. I increase my runs 1 lap a week. Thats 400 meters a week or a mile a month. Plus the surface is much kinder on your joints than asphalt or concrete.

3. Ipod shuffle is great and $50 refurbed right now.

4. Yes, go to the running store, and yes you will pay $100 for the right shoes. Suck it up.

5. Enjoy it. After working out on a heavy bag and stationary bike its great to run. Running doesn’t lie - you can’t fake it. Its a powerhouse cardio workout every time.

6. Start out at a mile like me and you won’t get shin splints unless you are overweight. I always got them as a kid but starting slow this time has cured me.

Thats my experience. Enjoy!

Leo Says:

May 6th, 2007, 7:29 am

Great comments guys!

The reasons I didn’t include stretching:

1) There is conflicting evidence about whether stretching is even necessary. In fact, it can cause injuries — either from tearing the muscles, or in fact making the muscles overstretched.

2) Most people do it wrong. First of all, you shouldn’t stretch cold. You need to warm up for 10 minutes first, or you risk tearing your muscles. Most people ignore this. Second, many people bounce when they stretch, which is a good way to injure yourself.

Actually, the best time to stretch is when you’re done running. That way, you are warmed up, and you don’t injure yourself by running when overstretched. And you get all the benefits of gradually increasing your flexibility.

Thribble Says:

May 6th, 2007, 7:37 am

Can I add one more tip? What do you carry when you’re running? I can put a good bet it’s not ID. Something like RoadID is easy - you don’t need to worry about it, yet there it is if you’re in an accident, telling people your address, your blood group, whatever.

I run because otherwise my calves get to big to fit in my knee high boots. How shallow is that?!

Neezar Says:

May 6th, 2007, 9:26 am

I agree running with mp3 player, the music can make me more relax. I’m very bad with running, i can’t get good mark for running test. Maybe i must try your guide to running.

sudo Says:

May 6th, 2007, 10:25 am

thanks for the tips…

sp Says:

May 6th, 2007, 12:54 pm

a few more tips from a (semi-retired) road racer.

in cold weather, rub some good quality, natural vegetable oil on your legs if you want to run in shorts. keeps them warm. used to do this prior to cold weather races in cross country.

before your run/race, put a couple real glass coke bottles (with the curves and ridges molded in the glass) in the freezer. after the race, when you get home, take them out and while sitting, roll them under your bare feet. tons of nerves circle down through your feet…this will work out some of discomfort in your legs and make you feel a little better after a hard run.

bananas are great!

when race training, run your 800’s on the track with a mouthful of water. it will help you learn to control your breathing. plus, you’re already to hydrate when you finish each rep. :)

once you’re beyond beginner and you’re interested in racing regularly, my recommendation is don’t go above 65-70 miles a week. some guys i know ran more training miles than 70 a week and ended up with unknown injuries and poor performance. it’s about what you do with the miles you run not how many.

best bet is to find a good pre-set training plan and keep a good log book. there are some decent software packages out there. some which enable you to sync with your heart/gps watch.

Mark Says:

May 7th, 2007, 11:29 am

Leo,

This is a very good article. And thanks for clarifying the bit about stretching - you said pretty much exactly what I was going to say.

Oh - thank you for the link-love to our site! :)

Monty Zukowski Says:

May 7th, 2007, 13:15 pm

Since this is the Zen Habits weblog, you should know about Chi Running http://www.chirunning.com/ It’s very focused on being gentle with yourself.

Monty

Leo Says:

May 7th, 2007, 15:40 pm

@Mark … thanks for the nice comment! I’ve actually been enjoying your site (and your personal blog) for awhile now.

Bill in SD Says:

May 19th, 2007, 22:26 pm

I also recommend Mark Allen’s “Chump to Champ in 16 weeks” plan. Focuses on Heart rate training and on the “crawl, walk, run” idea. More geared to the intermediate crowd, but he has some key points that apply to beginners alike.

Mark Allen, multiple winner of the IronMan, *walks* more than a few blocks before actually running. (He said it was hard when he started this plan, he was running very slow, not something he was used to,)

http://outside.away.com/magazine/0297/9702fefit.html

Thanks for the tips!

kd Says:

May 19th, 2007, 22:37 pm

“Week 4: Walk for 10 minutes. Jog slowly for 5 minutes, and then walk for 2 minutes. Repeat these 5/2 intervals for 20 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.”

That sounds really boring. My cross-country coach had a better idea. Go out and run as long as possible around a track every day/every other day for two weeks. Then just go out and run every day. I was running 6 miles or more a day in 4 weeks

Zach Says:

May 20th, 2007, 3:34 am

This post in awesome. I’ve taken up running for myself and I love it, it’s cool getting outside with the tunes going. Thanks alot!

Terry Says:

July 27th, 2007, 11:40 am

Hi. I have run a few races and am signed up for a half marathon in January. I never liked to run but now I really love it. Your advice is spot on. Good running shoes are a must have. I love mine and don’t run without them. Everything else is extra stuff but the shoes are the most important. Nice article.

Sue Says:

August 26th, 2007, 12:05 pm

Wow, thanks!
I’m a really overweight girl (early thirties)and running was always something I’ve admired other people doing but never thought
I could myself. I have asthma and any kind of exercise is a kill. Last week I decided to change my life and started my “shuffle” around the block. Long and behold, it’s been a week and I can do two miles without major breaks. I don’t have pains, my muscles don’t ache but I am actually sweating like I’ve never sweat before :)
It feels good, and tips like these are a good motivator to keep on doing it. Thanks!!!

Lisa Says:

September 1st, 2007, 12:53 pm

Wow, I’m just loving your blog. I found it by accident and have spent the last week reading a couple of posts over breakfast. I’m now begining my waking up early (something I need to do for work anyway) and am now thinking about starting to do an hours run each morning before work. Thanks for the wonderful post!

Harmony Says:

November 24th, 2007, 21:40 pm

Hi Leo :) I love this article and have been using it to start my own running program. So far I’ve found it to be really good except for one thing I thought I should mention as a beginner runner. When I read this sentence…

Should you go out and buy the best running clothes and shoes possible, even before your first run? No, it’s not really necessary. You can get started running with any pair of comfortable sneakers and any shorts and T-shirt.

…I decided I’d be fine to run in my old sneakers, but the trouble is that after two week’s of this I’ve developed bad shin splints that now mean I have to cut way back on the running and do upper-body cardio instead while my legs heal.

So I just thought I should mention - as a brand new runner - that the importance of good shoes should probably be stressed more in this article :) I ended up going to a running store this week where they watched me run and recommended the right shoes for my style, I’m just bummed that had I done this in the first place I would be able to run and do skipping now instead of having to wait another few weeks to get back into it.

Other than that though this is a great article and I’m finding it very helpful. Thanks Leo :)

Hannu Says:

December 13th, 2007, 13:19 pm

“Most important: good running shoes.”

Not necessary. I’ve found http://runningbarefoot.org/ to be a valuable source of information.

Engel Says:

January 5th, 2008, 12:07 pm

Thanks for these great tips! I follow many of these in my running routine already, and I’m sure that they will be helpful to many beginning runners.

claire Says:

April 8th, 2008, 15:51 pm

I’m just starting to run. If you are running every other day and resting every other day, when can you do strength training (free and machine weights in particular)
thanks!

Angier Says:

April 11th, 2008, 17:53 pm

thank you for this great post. i have recently started running and i personally like running on the treadmill. other than just personal taste, are there any disadvantages to this? i have a few friends who always say that running outside on the track is better. what do you guys think? again thanks for all the wonderful tips.