How to Start Running for Beginners

If you’ve always hated running — or even the idea of running — quarantine 2020 may change your mind. With gyms closed, trails sealed off, and Becky’s butt blast bootcamp canceled for the foreseeable future, running is enjoying a surge in popularity. And for those of you who are in mountaineering training but can’t make it to the trails, it’s a great sport-specific activity to keep you on track. So today, I thought I’d share some thoughts on how to start running for beginners.

Before we dive in …

I want to acknowledge that many of us have had bad experiences with running that make us a little apprehensive about getting started.

Maybe you have traumatic memories of being forced to run in gym class. Or perhaps you’ve gotten sick to your stomach during running and felt like you were about to poop your pants. Many of us associate running with injuries in ourselves or others.

Now I can’t guarantee you that becoming a runner will be painless. But I promise you that there are ways to make it easier. We’ll discuss a common sense, step-wise approach in this post.

My running resume

A little background on me and my running credentials (since you mostly know me as a mountaineering coach):

• I’ve been running since high school cross-country (30 years!), mostly at the longer distances.

• I’ve completed four marathons, dozens of half marathons, and too many shorter races to count.

• My favorite race was probably the Pikes Peak Ascent, which gains over 6,000 feet of elevation in 14 miles.

• I’m currently working with a coach to train for an ultramarathon (50 miles).

• My quarantine project is to study for my UESCA Running Coach certification.

So hopefully you feel like you’re in good hands!

Sarah trail running at Island Lake near Silverton, Colorado

Is Running healthy?

The evidence is overwhelming. Running has a wealth of health benefits. A 2014 study that followed over 50,000 subjects for 15 years found that the runners in the group showed (on average) a 30% decrease in all-cause mortality and added an estimated three years to their lifespans.

Some studies have suggested that too much running can actually lead to health problems, including heart disease. However, more recent studies that followed over 150,000 long-distance runners for decades have failed to support this conclusion. You can read more about this controversy in this fascinating article on NPR.

That being said, running shouldn’t be taken lightly. Of all the endurance sports, it has the highest potential impact on your joints. It’s also pretty demanding on your cardiovascular system. Unlike cyclists, runners never coast. (But hey, neither do hikers.)

For this reason, it’s important to check in with your health care provider if you have:

• Any chronic conditions that could be aggravated by running like asthma, fibromyalgia, diabetes, etc.

• Joint pain or a history of significant injury. Sometimes a good physical therapist can work with you to strengthen the area, allowing you to return to running.

• Risk factors for heart disease like age, high blood pressure, high cholesterol, high BMI, and smoking history. Also, see a professional if you don’t know your risk for cardiovascular disease. A good check up never hurts.

• If you’re currently sedentary (very inactive).

Having heart disease risk factors or chronic conditions doesn’t mean you can’t start running. But you may need to take a few extra precautions to enjoy the sport safely.

Build a Strong Fitness Foundation for Running

To prevent overuse injuries, it’s important to ease into running slowly. This is especially true if you are new to working out.

The best way to start building your fitness foundation for running is by walking. A good benchmark to shoot for before you start to run is 30 to 60 minutes on 5–7 days a week.

If you can’t walk for 30 minutes at a time, that’s OK. Just go as long as you can. You can also break your planned walking time into shorter workouts throughout the day. Gradually extend your walking time until you can go 30 minutes without stopping.

A second element of your foundation is strength training. Start with simple strengthening exercises for the core and lower body. You can do your beginner strength workout at home with body weight, light dumbbells, or resistance bands.

Need a roadmap for your first few weeks?

My FREE 4-week Walk 2 Hike training plan is a great way to get moving every day with beginner cardio and strength workouts! Perfect for new hikers and anyone returning from a break. Fill out the form below and I’ll send it on over.

Invest in Good running Shoes

If you invest in one piece of running gear, make it a good pair of running shoes. Specialized running shoes will help prevent overuse injuries.

Every runner, foot, and stride is different. As a beginner, I therefore recommend you visit a running specialty store that can assess your stride and recommend the right shoe.

A good pair of running shoes will generally run between $90 (on sale) and $150. While that’s not cheap, you really can’t skip this step. Also, by investing in yourself, you’re showing the universe that you’re serious about this running thing.

Pro tip: Use an app like Strava to track the running mileage on your shoes and replace them every 300 to 500 miles. This translates to every six months if you’re averaging 20 miles a week.

Start By Mixing Walking and Running

Once you’re able to walk for 30–60 minutes on most days of the week, it’s time to gradually add a little running to your program.

A good beginner goal is to run 30 minutes non-stop. Alternatively, some people shoot for 5K (3.1 miles).

Start by running for one minute at a time at an easy pace. In the beginning, let yourself recover before running again. Don’t worry too much about speed. Just get comfortable with the feeling of running.

Once you’re able to run comfortable for one minute, gradually extend your running time to 2, 3, 5 minutes, etc. Make sure you’re comfortable before jumping up to the next level.

In addition to increasing your running time, you can also decrease your rest time. For example, your progression might look like:

• 4 minutes running with 2 minutes walking

• 5 minutes running with 2 minutes walking

• 5 minutes running with 1 minute walking

gradually build up weekly Running time

Now that you’re becoming a runner, it’s important to keep track of your weekly mileage. There are many apps and devices that can help you with this. Strava is a user friendly option for beginners, and its social aspects allow friends to cheer you on.

As a beginner, aim for a 5–10% increase in your total running time each week. You may be able to ramp up a little faster in the beginning, but expect that to slow down as you advance.

Add some intensity

As a beginner runner, it’s important to go easy for a few weeks or months. Trying to go too fast too soon can lead to injury. But even as a beginner, there are some low-risk ways to push yourself.

One option is to run some rolling terrain or hit the trail for a trail run. Expect to be much slower than you are on flat ground, and don’t be afraid to walk uphill. Even ultra runners sometimes opt to power hike hills instead of running.

If you intend to trail run often, you may benefit from specific trail running shoes and gear. Check out my post on beginner trail running gear for some suggestions.

Another option is to add some intervals of harder work, just like you did when you transitioned from walking to running. A great way to ease into this is through speed play, or fartlek. Pick up the pace for 30 seconds while you run to a mailbox. Take a dash up a flight of stairs. If you listen to music, run a little harder during the choruses of the songs.

Your pace during these speedy intervals should be moderate-to-hard, but not all out. (No more than an 8 on a 1–10 scale.)

Treat Your Body Like a Runner

You may be able to get away with some bad health habits as a hiker. But as a runner, these will catch up with you much faster! Some tips to keep yourself in great running form:

• Always warm up and cool down.

• While your muscles are warm after a run, do some static stretching of your quads, calves, hip flexors, glutes, and hamstrings.

• Use foam rolling to release right connective tissue and muscle tension.

• Eat fresh, nutrient-rich food. When possible, cook your meals yourself. As your training load increases, you may need to eat more.

• Get at least 8 hours of sleep a night. To promote recovery, try to walk up naturally without an alarm.

• Never run in pain. If running hurts, stop and check in with a healthcare professional.

Should overweight people start running?

Absolutely! Sometimes it’s scary to start running when your body doesn’t fit the stereotype of a runner. But once you get out there, you’ll see that runners come in all sizes. According to my doctor’s BMI chart, I’m “overweight,” and my favorite distance is the marathon.

Before running, check in with your doctor to assess your risk and talk about any modifications you should make to your program.

What about chafing?

I can’t believe how often people ask about butt chafing, chafing in the privates, and other kinds of chafing.

It’s pretty common to get chafed during running when your skin rubs against skin or clothing. To prevent this, I like to carry a little tube of Bodyglide and reapply it frequently.

Butt chafing and chafing in the private parts is a super common issue! Some people put powders and potions up there. But I personally find that the best prevention is to take a really good shower before a long run. A clean butt still chafes, but it’s not nearly as bad.

Will running make me poop my pants?

Many people experience digestive issues while running. Any runner who has been at it a while can tell you stories of pooping their pants—or at least having a close call. Cramps, side stitches, and abdominal pain are also common.

Some tips for avoiding digestive discomfort during running.

• Avoid fatty and high-fiber foods before a run.

• Eat your last meal 2–3 hours before your run.

• Start your run well hydrated.

• Experiment with different pre-run and running snacks and drinks to find what works for you.

beginner Running Tips for the Coronavirus Era

Quarantine has inspired more people to run — which has led to crowds in popular parks and on trails. Some thoughts on keeping yourself safe and sane while the pandemic runs its course:

• While the exact transmission risk is unknown, running outside or on a home treadmill is probably safer than running at the gym.

• To avoid crowds, get up early or run in the evening (if it doesn’t interfere with your sleep).

• Maintain plenty of distance from others (at least six feet is currently recommended).

• Be proactive. Move over early instead of waiting for others to move for you. Make if your business to protect other people even when they’re not protecting themselves.

• Stick to wide trails and roads where it’s easy to give others space.

• At the time of this writing, it’s not known if runners expel more virus due to heavy breathing. As a precaution and a courtesy, wear a mask if you will be running near other people (or when required in public places by your state and local government). However, don’t rely on a mask to keep you safe. It’s no substitute for social distancing and hand-washing.

• Always stay home if you feel sick.

Coronavirus research and public health guidance is evolving rapidly. For the most up-to-date info, visit the CDC and WHO websites. It’s also a good idea to stay on top of what’s happening in your local area.

So there you have it. My best advice on how to start running for beginners.

If you have questions or want some moral support, be sure to hop in the Facebook Group!

Originally published May 19, 2020.