Running Tips for New Runners: 8 Tips to Get Started

Follow these tips to become a fast, confident, and injury-resistant runner.

If you’re new to running, it may feel a little overwhelming.

You have friends, co-workers, or have seen people on social media run half marathons, marathons, and a crazy few run ultra marathons.

Right now, 15-20 minutes feels like your absolute maximum before you call it a day.

But that’s okay! It gets easier.

Here are eight running tips for new runners to help you become faster, run longer distances, and reduce your risk of injury.

1. Follow a training plan

Many new runners are aimless and run without a plan. They are too fixated on running that each session/workout turns into a race.

If you want to make the most progress, I highly suggest following a training plan.

A quality training plan from a qualified and reputable running coach will help you improve your running much quicker and also reduce injury risk.

New runners are more likely to get injured because they do too much too soon. Their bodies are also not used to the stress placed upon them from running. 

A good training plan from a coach should also include strength or resistance training. This will also help improve run performance and reduce injury risk.

2. Walk if needed

Walk/run programs exist for a reason - use them if you need to. 

There’s no shame in walking until you can run 20-30 minutes without stopping.

In fact, when you become more advanced, you can even add walk breaks to interval sessions (fast running with short walk breaks). 

Just because you walk it does not make you any less of a runner. The best runners also walk! Take ultra running, for example - many, if not all, ultra runners walk at some point during their races. Yes, the event is much longer, but walking is a part of the sport.

Gradually reduce your time spend walking each session until you can run 20 + minutes with no walk breaks.

3. Focus on time, not distance

New runners often get fixated on distance. They might run 3 miles one day and aim for 4 the next. That’s a 33% increase in distance, which is much higher than the recommended 10% prescribed by most reputable running coaches.

Instead of trying to run further each time you run, focus on time spent running.

If you run 30 minutes on a Monday, try to run 33 minutes on Wednesday, for example.

Take a slow but progressive approach to increasing your time spent running. This will help you improve rapidly and places less strain on your body. 

Before you know it you’ll be logging 5, 6, and 7 mile runs.

4. Take it slow

It can be easy to fall into the trap of “faster is better.” 

And if you were running a half marathon, for example, you’d want to run fast so you can finish in the best possible time.

As a beginner runner, you want to run slowly for most of your runs.

This is usually done at zone 2, which is approximately 60-70% of your maximum heart rate (MHR). 

A quick and easy way to calculate your MHR is to do 220 - your age. 

If you’re a 25-year-old, your MHR would be 195, for example.

The table below provides a few zone 2 estimates for a variety of age groups. Please note these are approximate and each person is different.

Running at zone 2 is excellent for building your aerobic base, which improves fitness. It allows you to run faster over longer distances.

Additionally, because zone 2 is a lower intensity than you have likely been running, it reduces injury risk. It actually strengthens the muscles and joints, and allows them time to acclimatise to running. Zone 2 also teaches the body to use fat as fuel. 

When you slow down and run at Zone 2, you accumulate less fatigue and will improve more rapidly.

5. Have a plan

There are many reasons why you may have decided to start running.

For a lot of new runners, they sign up for an event, like a half marathon. Perhaps a New Year’s resolution, or to raise money for charity. 

If this is you, then you already have a goal. You just need to plan how you’ll get there (and I’m not talking about bus vs. car to get to the event).

Follow a training program and know your “why.” It’s much easier to stay motivated and on track with your training when you have a purpose and a plan.

However, if you started running without a clear goal or plan in mind, it’s a good idea to sit down and decide what you want to achieve through running.

Perhaps you want to run a certain distance, like a marathon, or maybe you started running to lose weight.

Get crystal clear on what you want to achieve, and create a plan to get there. 

Once you have a plan, find a training program that suits your goals.

6. Warm up and cool down

If you’re running slowly, you won’t need an extensive warm up routine.

Add dynamic stretches to help warm up the muscles by bringing them through a full range of movement.

Dynamic stretches include:

• Leg swings (forward, backwards, and side to side)

• High knees

• Arm circles

• Butt kicks

• Knee hugs

After running, do static stretches - this is when you hold a stretch for 20 to 30 seconds. It is also an excellent way to cool down. It helps the muscles relax and improves flexibility. 

Static stretches include:

• Quad stretch

• Standing calf stretch

• IT band stretch

• Hip flexor stretch

• Child’s pose yoga stretch 

7. Get a gait analysis 

Buying your first pair of running shoes isn’t as easy as going online and buying the cheapest pair. 

You can do that, but there’s a chance you end up with shoes that don’t work well for your running style, foot placement, and form.

A gait analysis is done at most large running stores. You run on a treadmill and your running form is examined to help find the right shoes for you. It may sound like a marketing gimmick, but a gait analysis will improve your running dramatically.

It will also reduce your injury risk.

If you are to invest in anything as a new runner, let it be a gait analysis and a proper pair of running shoes that are well-suited to you. 

8. Fuel for success

Generally speaking, you don’t need to pay too much attention to your pre-run nutrition until you’re running for upwards of 60 minutes.

After the 60-75 minute mark, you will also need to eat during your run to support performance and avoid bonking. Read our blog post on what to eat during a long run for mid-run nutrition advice.

Despite this, it’s a good idea to increase your carbohydrate and protein intake, especially if you have done little to no exercise before running. Your body is placed under stress when running and exercising. You need to give it the necessary nutrients to rebuild and repair. 

Carbohydrates provide your body with energy for running. Protein helps rebuild and repair muscle tissue. Fats help with cell health, hormone production, and immune function.

Don’t forget your vegetables, either. Eat a variety of vegetables (the more colorful, the better), to improve immune response and keep you healthy. The more distance and time you spend running, the more stress placed on your immune system and the greater risk of overtraining.

So get your nutrition in check and fuel for success.