How to Start Running: A Complete Beginner's Guide (2025)

👟 Essential Gear: What You Actually Need

Good news: you don't need much to start running. Bad news: what you do need, you should get right. Here's what matters.

Running Shoes (The Only Must-Have)

This is where you invest. The right shoes can prevent injury and make running exponentially more comfortable.

How to get fitted:

• Visit a running specialty store: Not a big-box sporting goods store. A real running store with staff who run.
• Get a gait analysis: Many stores offer this free. They'll watch you walk or run to see how your feet move.
• Try multiple brands: Don't get attached to a brand. What works for your friend might not work for you.
• Expect to spend $100-150: Yes, it's an investment. But it's worth it to avoid shin splints, knee pain, and blisters.
• Replace every 300-500 miles: Shoes lose cushioning even if they look fine. Track your mileage.

What to avoid:

• Fashion running shoes (they're not built for actual running)
• Old shoes from your closet (cushioning breaks down over time)
• Buying online without trying them on first (unless you know your exact shoe and size)

Clothing (Nice to Have)

You can absolutely run in old gym clothes when you're starting out. But once you're hooked, these upgrades make a difference:

• Moisture-wicking shirts: Cotton stays wet and causes chafing. Technical fabrics pull sweat away from your skin.
• Running shorts/tights: Look for built-in liner shorts or compression tights. Avoid regular cotton shorts (chafing nightmare).
• Sports bra (essential for women): This is non-negotiable. Get a high-impact sports bra designed for running.
• Socks: Running-specific socks prevent blisters. Avoid cotton. Look for synthetic blends or merino wool.

Optional But Helpful Gear

• Running watch or app: Track distance, pace, and progress. Your phone works great for this.
• Water bottle/hydration pack: For runs over 45 minutes or hot weather.
• Reflective gear/lights: Essential if you run early morning or evening.
• Body glide or anti-chafing balm: Trust us on this one.

Bottom line: Start with good shoes and comfortable clothes. Everything else can wait until you know you're sticking with running.

🏃 Proper Running Form: The Basics

You don't need perfect form to start running, but understanding the basics helps you run more efficiently and avoid injury.

Posture

• Stand tall: Imagine a string pulling you up from the crown of your head.
• Look ahead: Not down at your feet. Look about 10-20 feet in front of you.
• Relax your shoulders: Keep them down and back, not hunched up by your ears.
• Engage your core: A slight engagement helps with stability and power.

Foot Strike

• Land mid-foot: Most beginners naturally land mid-foot or heel. Both are fine. Avoid forcing a forefoot strike—it can strain your calves.
• Don't overstride: Your foot should land under your body, not way out in front. Overstriding wastes energy and causes injury.
• Quick, light steps: Think "soft feet" rather than pounding. Aim for about 170-180 steps per minute.

Arms

• 90-degree bend: Keep elbows at roughly 90 degrees.
• Swing from shoulders: Not from elbows. Move your whole arm.
• Forward and back: Not across your body. Arms should swing parallel to your direction of travel.
• Relaxed hands: Pretend you're holding a potato chip—firm enough not to drop it, gentle enough not to crush it.

Breathing

• Breathe from your belly: Deep belly breaths are more efficient than shallow chest breaths.
• Find your rhythm: Many runners use a 2:2 pattern (breathe in for 2 steps, out for 2 steps) or 3:3 for easier paces.
• Breathe through your mouth: You need more oxygen than nose-breathing alone can provide. Mouth breathing is totally fine.

The most important form tip: Don't obsess over perfect form when starting. Your body will naturally find an efficient stride as you build strength and endurance. Focus on staying relaxed and comfortable.

📅 Your First Week: A Beginner Training Plan

This is where most beginners go wrong. You're excited, you go out and run as far as you can, you're exhausted and sore for three days, and you never do it again. Sound familiar?

Here's a smarter approach: start with run/walk intervals.

Week 1 Schedule

Frequency: 3 days per week (e.g., Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)

Duration: 20-30 minutes total

Format: Run/walk intervals

What "Easy Running" Means

During your running intervals, you should be able to:

• Hold a conversation (even if it's a bit breathy)
• Breathe through your nose if you tried (though mouth breathing is fine)
• Maintain the pace for the full minute without gasping

If you can't talk, you're going too fast. Slow down. We mean it. The biggest mistake beginners make is running too fast.

Rest Days Are Part of the Plan

Between running days, take full rest or do low-impact activities like walking, swimming, or cycling. Your body needs recovery time to adapt and get stronger. This is when the magic happens.

Week 2 and Beyond

After week 1, gradually increase your running intervals:

• Week 2: 1.5 min run / 2 min walk
• Week 3: 2 min run / 2 min walk
• Week 4: 2.5 min run / 1.5 min walk

Continue this progression until you can run continuously for 20-30 minutes. This typically takes 8-12 weeks. Programs like Couch to 5K follow this exact philosophy.

Want a structured plan that fits your schedule? Create your custom beginner plan in Scurry - completely free and fully adjustable to your life.

🚫 Common Beginner Mistakes to Avoid

Learn from others' mistakes so you don't have to make them yourself.

1. Doing Too Much, Too Soon

The mistake: Running too far, too fast, too often when you first start.

Why it's bad: This is the #1 cause of injury and burnout. Your cardiovascular system adapts faster than your bones, tendons, and ligaments. You'll feel like you can do more before your body is actually ready.

The fix: Follow the 10% rule: don't increase your weekly mileage by more than 10% per week. Start with run/walk intervals. Be patient. You're building a habit for years, not weeks.

2. Skipping Rest Days

The mistake: Thinking more is always better and running every day.

Why it's bad: Your body needs time to recover and adapt. Without rest, you risk overuse injuries like shin splints, stress fractures, and tendinitis.

The fix: Rest days are part of your training, not a sign of weakness. Beginners should run 3-4 days per week max. Use rest days for walking, yoga, or complete rest. Read more in our guide on building a sustainable running habit.

3. Ignoring Pain

The mistake: "Pushing through the pain" or assuming all discomfort is normal.

Why it's bad: There's a difference between normal muscle fatigue and pain that signals injury. Ignoring warning signs can turn a minor issue into a serious injury.

The fix: Learn the difference between "good" discomfort (tired muscles, heavy breathing) and "bad" pain (sharp pain, pain that doesn't go away, pain that changes your gait). When in doubt, take an extra rest day. If pain persists for more than a few days, see a doctor or physical therapist.

4. Comparing Yourself to Others

The mistake: Trying to keep up with faster runners or feeling discouraged by others' progress.

Why it's bad: Everyone starts from different fitness levels. Comparing yourself to others leads to either pushing too hard (injury) or feeling discouraged (quitting).

The fix: Compare yourself to yourself from last week. Celebrate your own progress. Someone else's easy pace might be your sprint, and that's completely fine. Run your own race.

5. Inconsistent Training

The mistake: Running sporadically—crushing yourself one week, then taking two weeks off.

Why it's bad: Consistency is the key to improvement. Sporadic training means you're always starting over, never building on your progress.

The fix: Commit to a schedule you can realistically maintain. Three runs per week is better than sporadic longer runs. Use a training plan to keep yourself accountable.

6. Wrong Shoes or Worn-Out Shoes

The mistake: Running in fashion sneakers, old shoes, or shoes that don't fit your gait.

Why it's bad: This is a fast track to injury. Wrong shoes can cause everything from blisters to knee pain to stress fractures.

The fix: Get fitted at a running store. Replace shoes every 300-500 miles. Don't cheap out on footwear—it's your most important piece of gear.

7. Skipping the Warm-Up and Cool-Down

The mistake: Starting your run cold or stopping abruptly.

Why it's bad: Cold muscles are more prone to injury. Abrupt stops can cause dizziness and don't give your heart rate time to recover gradually.

The fix: Always start with 5 minutes of walking to warm up. End with 5 minutes of easy walking to cool down. It's built into every good training plan for a reason.

8. Ignoring Hydration and Nutrition

The mistake: Not drinking enough water or running on an empty (or too full) stomach.

Why it's bad: Dehydration causes fatigue, cramping, and poor performance. Poor fueling leads to bonking mid-run.

The fix: Drink water throughout the day. For runs under 45 minutes, you typically don't need water during the run. Avoid heavy meals 2-3 hours before running, but don't run on completely empty either. A light snack 30-60 minutes before works well for many runners.

9. Neglecting Strength Training

The mistake: Only running, never doing any strength work.

Why it's bad: Running strengthens some muscles but neglects others. This imbalance can lead to injury. Strong glutes, core, and hips make you a better, healthier runner.

The fix: Add 1-2 days of basic strength training per week. Focus on: squats, lunges, planks, glute bridges, and single-leg exercises. Even 15-20 minutes twice a week makes a difference.

10. Having No Plan or Goal

The mistake: Just "winging it" with no structure or purpose.

Why it's bad: Without a plan or goal, it's easy to lose motivation. You don't know if you're making progress or what to do next.

The fix: Set a goal—even a small one. "Run 3 times this week," "complete C25K," or "run a 5K in 3 months" all work. Use a training plan to take the guesswork out of each day. Track your progress to stay motivated.

💭 Mindset: The Mental Game of Starting

Running is as much mental as physical, especially in the beginning.

You're Not Too Slow

There's no such thing as running "too slow" when you're starting. If you're moving faster than walking and both feet leave the ground, you're running. Period. Speed comes with time and consistency.

You're a Runner From Day One

You don't need to complete a certain distance or hit a certain pace to "earn" the title of runner. If you run, you're a runner. Own it.

The First 10 Minutes Are Always the Hardest

Your body takes time to warm up. Your brain will try to talk you out of running before you even start. Push through the first 10 minutes—it gets easier from there.

Some Runs Will Feel Terrible

Not every run will feel good. Some days, your legs feel like lead. Your breathing is off. Everything hurts. This is normal. Even experienced runners have bad runs. Don't let one bad run derail you.

Rest Days Don't Mean You're Lazy

Taking scheduled rest days is smart training, not slacking. Your body gets stronger during recovery, not during the run itself.