7 Powerful Running Tips for Beginners [FREE Running Plan]

Have you noticed how beautifully they pace themselves when they are pounding the pavement? How did they learn to run like that? Have you wondered if it is possible for you to ever run like that? Well, you can also run like that because running is a skill acquired by learning and putting what you learn into practice. What you are about to discover are running tips for beginners and how to start running when out of shape.

How to start running when you hate it


These are the best running tips for beginners:

  • Invest in a good pair of running shoes
  • Find the right running shoes for you
  • Build leg strength by doing leg exercises for runners
  • Train yourself to breathe properly while running
  • Learn how to pace yourself
  • Prevent blisters and chafing
  • Follow a running plan for beginners

While running looks like a breeze when you are watching from afar, any runner will tell you that not all runs are the same, and this is something that you should take with you in your journey to become a runner.

You will learn that no matter how fit you are or how much you love running, there will be days and times when running will truly suck. You will learn how to get past the first 10 minutes that most runners find hard. You will also discover that good shoes and running tights that don’t fall down are the most important part of your running gear.

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7 Powerful Running Tips for Beginners

Running tips for beginners 5K

Lace up and let’s explore the best running tips for beginners and how to start running when you hate it. If you are overweight and want to learn how to run for weight loss, START HERE!

1 . Invest in a good pair of running shoes 

The most important running gear you should spend good money on is a decent pair of running shoes because your shoes will determine how great or horrible your run will be.

Trouble starts when beginner runners buy running shoes based on the price, brand, or aesthetics. It doesn’t matter how cute your new pair of running shoes is if the size is wrong or the shoes are not properly cushioned. You are bound to experience mild to extreme discomfort that may develop into knee, hip, back, or foot problems later.

2. How to find the right running shoes for you

Buying running shoes for the first time might feel overwhelming but understanding two things – (1) the surface you will be running on and (2) pronation- will make your running shoes shopping experience easier.

(A) Running tips and tricks about the type of surface you’ll be running on

You should not buy trail running shoes if you’ll be running on a smooth surface, just as you must never buy road running trainers if you’ll be running on rugged terrain.

Running tips and tricks about the type of surface you'll be running on

Road Running

If your runs will be on the pavement, treadmill, or track where the surface is typically smooth, then a lightweight and neutral shoe for road running will be the best bang for your buck. Brooks Ghost 14 ticks all the boxes as the perfect road running shoe for beginners.

Trail Running

Trail running is usually harder than road running because it involves running on rough and unpaved terrains. The ideal shoes for trail running must have extra traction and cushioning to reduce the impact on the feet and knees. The best trail running shoes are Salomon Speedcross 4 Trail running shoes.

(B) Running tips and tricks about Pronation

Pronation and running shoes

Pronation refers ”to the way your foot rolls inward for impact distribution upon landing.” If you are a neutral pronator, your foot will slightly roll inward as you hit the running or walking surface.

Neutral pronation is the most ideal and comfortable running motion, and most neutrals can wear a wide variety of running shoes without any problems. The Brooks Ghost 14 is the best neutral pronation running shoe.

Under pronators place more impact on the outside of the foot. Your ideal shoes should have more cushioning to reduce the risk of injury. Brooks Ghost 14, once again, will perfectly work for under pronation.

Overpronators tend to place more stress on the inside of the foot, and the ASICS Gel-Venture 7 is amazing for this type of movement. The Venture 7 has a GEL cushioning for shock absorption, is breathable, and has vertical flex grooves for that running on air-like feeling.

If you’re still unclear about pronation and how to choose the perfect running shoes, this article digs deeper into how to choose the right pair of running shoes for beginners.

A running expert once gave me one of the best running tips for beginners. He said that beginners should typically choose neutral running shoes like the Brooks Ghost 14 and just buy running insoles for added support and comfort.

3. Build leg strength with leg exercises for runners

The most important thing you will learn about running is that it requires leg strength.  Cross training by doing strength training workouts that focus on your lower body helps to build strong legs that will carry you beyond your first mile.

Jogging tips for beginners, do leg exercises

If you want to build a stronger core and legs and improver your overall fitness, do leg strengthening exercises at least once a week.  You should create a balance between running and strength training, as this will help you build leg strength and improve endurance and running speed.

There’re specific leg exercises for runners that you can include in your routine to strengthen your core and leg muscles.

To build leg strength, follow this leg workout plan once or twice a week, depending on your fitness level. This bodyweight core workout will help strengthen your abs and lower back muscles and can be performed once a week.

Running tips for beginners – breathing

Tips for running breathing

4. Train yourself to breathe properly while running

One of the most useful running tips for beginners is training yourself to breathe the right way while running. Newbie runners easily run out of breath while running because they don’t know about the simple breathing technique that runners follow.

If you master the tips for running and breathing, you’ll be miles ahead of runners who have never had the opportunity to learn.

If you pay attention to pro runners, you’ll notice that they never gasp for air while running, no matter the distance or speed, because they have mastered how to breathe when running. The recommended breathing technique for running is deep belly breathing through the mouth.

You should focus on taking deep breaths through the mouth, not the nose as this is the best breathing technique for running. This also helps to prevent the intense pain below the ribs (known as side stitch or side ache), which you might get if your breathing is uncontrolled.

Running tips for beginners breathing

Practice your breathing technique by inhaling through the mouth for every three strides and exhaling for the next three until you figure out which stride and breathing pattern works the best for you.

5. Learn how to pace yourself

As a beginner, you should start by running the first mile slowly and steadily. Some beginner runners who end up feeling winded within the first few minutes usually make the mistake of starting too fast. Don’t wear yourself out by running like someone is chasing you or trying to be as fast as the person in front of you. Run at a comfortable pace that you can maintain for as long as possible.

Don’t get caught up in trying to run a mile in a certain amount of time. Run for distance and not time. You can concern yourself with how much time it takes you to run a mile as you improve. There’s nothing wrong with starting your run by walking and working your way up slowly. Build your endurance first and then work on running faster as you grow stronger.

If you were to ask me about the most useful running tips for beginners on finding your pace, I would say that you need to take short strides. Not only will this help you prevent injury, but it will also save you a lot of energy because long strides consume more energy than necessary.

If you are looking for THE BEST BEGINNERS RUNNING PLAN to propel you towards becoming a great runner, then scroll further down to DOWNLOAD YOUR FREE COPY!

Running tips and tricks on chaffing and blisters

Running tips and tricks on chaffing and blisters

6. Prevent blisters from forming

You may develop blisters when your sweaty socks or running shoes rub against your skin or when running in the wrong shoe size (too tight or too loose). Blisters can be excruciatingly painful and will ruin your running experience if you don’t take steps to prevent them from forming.

Most runners will tell you a story or two about their experience with blisters, especially in summer or on race day.

How to prevent blisters when running

Assuming that you have bought the right running shoes, there are several tricks to prevent blisters from forming when running. Applying a thin layer of Vaseline pure petroleum jelly to your feet before running is one of the most effective ways.

Another way to prevent blisters is wearing moisture-wicking, anti-blister socks designed for running. If your socks are not high-performance, you could try wearing your socks inside out.

How to prevent chafing when running

Sweating happens to almost all of us during exercise and more so when running, especially when temperatures are high. And as you run, the skin around your inner thighs and groin will continuously rub against your clothes. The result will be raw, red, and painful skin. Chaffing happens to most runners, and you probably will be no exception.

Here are a few chaffing prevention hacks to try on your next run:

  • Apply an anti-chafe balm such as Body Glide to the area around your inner thighs, and anywhere else you feel might be prone to chaffing.
  • Talcum powder and petroleum jelly are also super great options to try.
  • You can also prevent chafing by wearing snug-fitting running shorts or leggings.
  • Avoid cotton at all costs. Compression pants made of spandex or lycra are your best bet to prevent chaffing.

Related: How to stay cool when running in the summer heat

7. Follow a running plan for beginners

How long should I be running as a beginner?

When you first start running, it is important to go slow for the first few weeks or days. You should not do more than 3 days of running per week within the first 2 weeks. If you feel you have more to give during the first couple of weeks, then on your rest days, train your legs or do low-intensity bodyweight exercises.

This 4-week running plan for beginners teaches you how to run and walk before progressing to running continuously without stopping. 

FREE Beginners Running Plan

Running for beginners to lose weight. 4 week running plan for beginners plus 8 easy running tips for beginners to become runners

WEEK 1 Running Plan for Beginners


  • Run for 1 min
  • Walk for 2 min
  • Repeat 10 times


  • Run for 1 min
  • Walk for 2 min
  • Repeat 10 times


  • Run for 1 min
  • Walk for 2 min
  • Repeat 10 times

WEEK 2 Beginners running plan


  • Run for 2 min
  • Walk for 1 min
  • Repeat 10 times


  • Run for 3 min
  • Walk for 1 min
  • Repeat 7 times


  • Run for 4 min
  • Walk for 1 min
  • Repeat 6 times

WEEK 3 Running Plan for Beginners


  • Run for 5 min
  • Walk for 1 min
  • Repeat 5 times


  • Run for 5 min
  • Walk for 1 min
  • Repeat 5 times


  • Run for 6 min
  • Walk for 1 min
  • Repeat 4 times

WEEK 4 Beginners running plan


  • Run for 8 min
  • Walk for 1 min
  • Repeat 3 times


  • Run for 9 min
  • Walk for 1 min
  • Repeat 2 times


  • Run for 10 min
  • Walk for 1 min
  • Repeat 2 times

Bonus running tips for beginners

8. Rest & recovery days are just as important as running days

The smartest way to grow into a seasoned runner is to start slowly and work your way up, without placing too much strain on your body. Running three times a week is ideal for beginners. As you become stronger, you can increase your frequency, but you should never run 7 days a week.     

Rest and recovery days are just as important as running days. Lack of rest between training days can lead to injury, lack of sleep, depression, fatigue, and irritability.

You can use rest days for a self-care routine, sleep in, practice yoga, or you can do nothing but relax.

9. Find a running buddy

Running tips and tricks-Find a running buddy

While some people enjoy running with a buddy, others prefer flying solo. There are so many reasons runners choose to have a running partner and if any one of these reasons relates to your situation then you should probably consider having an occasional running buddy.

This running tip works if you are often inspired by other people. When workout motivation starts to fade, a running partner will keep you motivated.  There’ll be also days when you’ll be bored with running, and on such days, a running buddy will provide the much-needed distraction from the same daily routine.

A running partner can also be a safety net should anything go wrong on your run. If you choose to run alone, be sure to read these running safety tips for women. You should bear in mind that the buddy system has its own pros and cons and does not work for everyone.

If you decide to go running with a friend, ensure that you stick to the plan and actually run.  Most people tend to lose focus and turn the running session into a ‘small talk walk’. Always remember that you are there to run and not to catch up on gossip.

More running tips and tricks

Learn how to start running when you are out of shape, what to wear when running in summer, and more running tips for beginners.

Running Plan for Beginners

Best running program. 4 week running plan for beginners


11 thoughts on “7 Powerful Running Tips for Beginners [FREE Running Plan]”

  1. These are awesome tips for running, it’s my least favourite form of cardio but such a great workout!

  2. Great tips. I’m just at the start of my running journey, but still invested in a great pair of trainers. I’d always rather run alone though… with music of course!

  3. Great tips, especially pacing yourself. I have really got into running this year. The mistake I made before was trying to run as fast as possible and the next day I would hurt like mad.


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