I Want To Be A Runner Where Do I Start

I Want To Be A Runner: Where Do I Start?


Running is a fantastic form of exercise that can improve your overall health and well-being. Whether you want to run for leisure, participate in races, or simply challenge yourself, getting started as a runner can be both exciting and intimidating. This article will guide you through the necessary steps and provide you with valuable tips on how to start your running journey effectively and safely.

1. Set Clear Goals

Before you begin your running journey, it’s essential to set clear and achievable goals. Do you want to run a 5K race? Or would you like to build up your endurance to complete a half marathon? Setting specific goals will help you stay motivated and focused throughout your training.

2. Get Proper Running Shoes

Investing in a good pair of running shoes is crucial to ensure comfort and prevent injuries. Visit a specialized running store where experts can analyze your gait and recommend the right type of shoe for your foot. Avoid using old or worn-out athletic shoes, as they may not provide the necessary support and cushioning.

3. Start with a Walk-Run Program

If you’re new to running or haven’t exercised in a while, it’s important to start gradually to avoid overexertion and injuries. Begin with a walk-run program, where you alternate between walking and running. Start with shorter intervals, such as one minute of running followed by two minutes of walking. As your fitness improves, gradually increase the running intervals and reduce the walking time.

4. Find a Running Buddy or Join a Group

Running with a friend or joining a running group can provide extra motivation and support. Look for local running clubs or ask friends if they would like to join you on your running journey. Having a running buddy can make training more enjoyable and hold you accountable to your goals.

5. Create a Running Schedule

Consistency is key when it comes to running. Set aside specific days and times for your running sessions and treat them as non-negotiable appointments. Having a schedule will help you build a habit and ensure that you dedicate enough time to your training.

6. Warm-up and Cool Down

Before each running session, it’s essential to warm up your muscles to prevent injuries. Perform dynamic stretches and light exercises that focus on the major muscle groups you’ll be engaging during your run. After your run, don’t forget to cool down by walking or performing gentle stretches to aid in muscle recovery.

7. Listen to Your Body

Pay attention to your body’s signals during your runs. If you experience pain, discomfort, or fatigue, it’s essential to listen and take appropriate action. Pushing through pain can lead to injuries, so it’s better to take a break or seek professional advice if needed.

8. Build Up Your Endurance Gradually

As a beginner, your main focus should be gradually building up your endurance. Start with shorter runs and gradually increase your distances over time. The “10% rule” is a commonly used guideline in running, which suggests increasing your weekly mileage by no more than 10% to prevent overuse injuries.

9. Include Strength Training

Strength training is an important aspect of becoming a better runner. Incorporate exercises that target your leg muscles, core, and upper body into your routine. This will help improve your overall running performance, prevent imbalances, and reduce the risk of injuries.

10. Don’t Forget Rest Days

Rest and recovery days are just as important as running days. Your body needs time to repair and adapt to the stress of running. Aim for at least one or two rest days every week to allow your muscles and joints to recover. Use these days to engage in low-impact activities or focus on stretching and foam rolling.


1. How often should I run as a beginner?

As a beginner, aim to run three to four times a week, with at least one day of rest in between each run. This frequency will allow your body to adapt and recover adequately.

2. How long should my runs be when starting as a beginner?

When starting, focus on time rather than distance. Begin with shorter runs of around 20-30 minutes and gradually increase your running time each week. Once you feel comfortable, you can start gradually increasing your distance.

3. What should I eat before a run?

It’s important to fuel your body with carbohydrates before a run to provide the necessary energy. Opt for easily digestible foods such as a banana, a slice of toast with peanut butter, or a small bowl of oatmeal.

4. How can I stay motivated to run regularly?

Finding what motivates you personally is key. Set specific goals, track your progress, reward yourself for achievements, and find a running buddy or join a running group for accountability and support.

5. How can I prevent running injuries?

To prevent running injuries, make sure to warm up properly before each run, listen to your body’s signals, incorporate strength training, gradually increase your mileage, and invest in good-quality running shoes.

6. How long does it take to build up running endurance?

Building up running endurance varies from person to person. It can take weeks or even months to build up to longer distances or races. Be patient and progress at a pace that feels comfortable for you.

7. Should I stretch before or after running?

Dynamic stretches are more effective before running, as they warm up the muscles and prepare them for exercise. Save static stretches for after your run to aid in muscle recovery and flexibility improvement.

8. Can I lose weight by running?

Running is an excellent exercise for weight loss as it burns calories and increases your metabolism. However, weight loss also depends on a healthy and balanced diet.

9. How can I improve my running speed?

To improve running speed, incorporate interval training, which involves alternating between periods of high-intensity running and recovery periods. Also, work on strength training exercises that target your leg muscles.

10. Is it normal to feel tired after starting a running routine?

Feeling tired after starting a running routine is normal as your body adjusts to the new demands. Ensure you’re getting enough rest and recovery, eating well, and gradually progressing your training.


Starting your journey as a runner can be an exciting and fulfilling experience. By setting clear goals, investing in proper running shoes, following a structured training program, and focusing on gradual progress, you’ll be well on your way to becoming a successful runner. Remember to listen to your body, stay motivated, and enjoy the process. Happy running!

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