A Beginner’s Guide to Running

Running is one of the most accessible forms of exercise. All you need is a pair of shoes, time, and the willingness to put one foot in front of the other. But the pain of doing it stops many people from taking the first step. It can be intimidating to start, especially if you’re running alone.

I have good news for you—an estimated 621 million people run worldwide, so you’re not alone. Becoming a runner might unlock an endless list of benefits. There are also ways to make running more sustainable for your lifestyle.

Let’s look closer at running in a guide for people new to the lifestyle.

Why Run?

Me crossing the finish line at the 2023 Southampton Marathon (in a lot of pain).

To an outsider, running might seem pointless. They might see it simply as a painful and boring method for getting/ staying fit.

“Running is more than just exercise. It is an opportunity to learn resilience and discipline you can apply to the rest of your life.”

You’re forced into the present moment when you run; faced with the constant challenge of one more step. In work, relationships, and everything else, “one more” could be the difference between success and failure.

Each step forward builds not just your fitness but your mental power.

On a side note, food is another big benefit of running. Because you need the extra calories to recover (running typically burns around 120 calories per mile), you can enjoy more of your favourite meals while maintaining your body composition.

1. Go slow to go fast

It’s tempting to think running is all about speed. That’s one of the biggest reasons people don’t run - they associate running with all-out effort 100% of the time, so they choose to avoid the pain. But running for speed as a beginner is the easiest way to burn out or get injured. If you’re injured, you can’t run at all, and you’re less likely to return to the activity that caused the injury in the first place.

Instead, focus on building your endurance. Run at a pace where you can hold a conversation, also known as zone 2 cardio (maintaining between 60 - 70% of your maximum heart rate). By taking it slow now, you’ll build the foundation to go faster and farther later.

2. Set goals and build systems

Whether it’s running a 5K, an ultra marathon, or simply sticking to a schedule, having goals keeps you focused.

Goals are rarely achieved by a single effort, though. Goals are achieved with systems.

However big or small your goal, you can break it down into daily and weekly habits that build compound interest over time until you achieve it.

Don’t aim to run a marathon right away. Start with achievable goals, like running for 10 minutes without stopping or completing your first 5K. The biggest mistake people make is aiming too high before they’ve taken their first step. The goal is then perceived as Mount Everest, and the individual rationalises their lack of effort because the goal is too intimidating to get started.

When it’s cold, wet, or windy, that’s when showing up matters most. Get your running shoes on and hit the road anyway.

Track your progress using a notebook, fitness app, or wearable tracker like Garmin or Strava. Seeing your improvement, no matter how small, keeps you motivated.

3. Don’t forget Strength Training and Nutrition

Running can be made easier with the appropriate preparation. Regular strength training and proper nutrition are critical, helping you reduce the risk of injury and boosting recovery.

Strengthen your body with weight training 1–2 times a week. Focus on exercises like squats, lunges, and planks to protect your muscles and joints.

Before your run, fuel up with simple carbs (think bananas or toast). Afterwards, refuel with carbohydrate and protein-rich meals to help your body recover.

4. Gamify the Process

Turn running into a game by joining online challenges or tracking your stats. Apps like Strava a social media for fitness where you can collect badges, celebrate milestones, and track your progress. It’s a fun way to keep going when motivation dips. I’m not sure what I’d do without a way of tracking my workouts.

5. It’s going to hurt, but it gets better

I’m not trying to convince you that running is the equivalent of a relaxing massage. It is difficult. Your legs will ache, and your lungs will feel on fire, but growth only occurs through adversity.

Every run is a small battle and you’re getting stronger physically and mentally with each session. The hardest runs are the ones that make you better.

When I started running consistently in 2023, even 10 miles a week left me sore. Now, I run 25-30 miles per week, and it feels better than ever (or, I can deal with the mental and physical battle better because of the reps I’ve put in). The key is putting in the work and trusting the process.

The lesson? The more you put in, the easier it gets.

Final thoughts

In this world of social media, we often compare ourselves to others. Running isn’t about going faster or farther than anyone else, it’s about beating yesterday’s version of yourself.

Track your progress, celebrate your wins, and consistently put in the work.

Running is simple, but it’s not easy. Yet that’s what makes it so powerful. By sticking with it, you’ll transform your physical and mental fitness (which translates to the rest of your life). I promise.