8 running tips for beginners (how to start running & not hate it)

If you want to start pounding the pavement and are looking for the best running tips for beginners, you are off to a great start! The awesome advice that will be shared in this post will put a pep in your step and change your mindset about running.

Lace up and let’s explore 7 best running tips for beginners

Sometimes running just can be so hard, no matter your level of fitness. I am a runner, and honestly, most of the time, the first five minutes of my runs truly suck.

There are a few running tricks I have learned along the way (literally) which I will let you in on today.

By the time you reach the end of this article, you will be yearning to go for a run so that you can experience the legendary runner’s high!

Lace-up and let’s explore the best running tips for beginners

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If you are overweight and want to learn how to run for weight loss, START HERE!

8 Amazing Running Tips for Beginners

running for beginners. How to start running for beginners and not hate it

1.  Invest in a Good Pair of Running Shoes 

The most important running gear that you will ever spend your money on is a pair of running shoes.

Where running shoes are concerned, spending a couple more dollars makes sense because ill-fitting shoes for running might make you hate running or worse still, cause injury.

One of the common beginner running mistakes most people make is buying shoes based on price, brand or aesthetics.

You can often tell when the shoes are just not designed for your feet or if the mild discomfort is due to the break-in period.


Best Running Shoes for Beginners

Best Running Shoes for Beginners- how to choose running shoes for beginners

Once you know these critical things to look for when buying your first ever running shoes, you feel less overwhelmed by the multiple running shoes on the market.

These two factors will determine the type of running shoes you should buy:

  1. The kind of surface you’ll be running on

The kind of surface you will be running on is an important factor.

Road Running

If you will be running on the road and track where the surface is much smoother, then a lightweight and neutral shoe that is specifically designed for road running will be the best bang for your buck.

The Brooks Ghost 11 ticks all the boxes as the perfect road running shoe for beginners.

Trail Running

Trail running is usually harder than road running in that it involves running on rough and unpaved terrains.

The ideal shoes for trail running need to have extra traction, cushioning and tread to reduce the impact on the feet and knees.

The best women’s trail running shoes hands down are Salomon Speedcross 4 Trail Sneakers and Brooks Caldera 2.

 2. Pronation

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 11  is the best neutral pronation running shoe.

Underpronators place more impact on the outside of the foot. To reduce injury, your ideal shoes should have more cushioning. Brooks Ghost 11 again, will perfectly work for under pronation.

Overpronators tend to place more stress on the inside of the foot, and the ASICS Women’s Gel-Venture 6 is amazing for this type of movement.

If you’re still confused about pronation and what type of shoes to buy, this post goes deeper on how to choose running shoes for beginners.The best running advice I ever received as a beginner was to invest in a neutral shoe like the Brooks Ghost 11 and buy insoles for running.

PRO TIP: My number one running shoe which has stood the test of time, no matter how many new shoes are made, is the  ASICS Women’s Gel-Venture 6 Running-Shoes, available on Amazon. It has the GEL cushioning for shock absorption, breathable and among other features, has the vertical flex grooves for that running on air-like feeling.

2. Pace Yourself

You should ease into running. Don’t wear yourself out by running like someone is chasing you or beat your own PR.

As a beginner runner, you should be aiming for covering the most distance in whatever time it takes you, as opposed to how much time it takes you to run a mile.

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.

Another running tip for beginners that will turn you into a better runner to start by taking short strides. Not only will this help you prevent injury, but it will also, save you a lot of energy as long strides consume more energy than necessary.

PRO TIP: The first 5 minutes of running will always suck! Feel FREE to download the running plan for beginners, linked at the end of this post.

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

The best running tip for beginners that will turn you into a better runner

3. Prevent Blisters from Forming

Blisters may be formed when your sweaty socks or running shoes rub against your skin. Ill-fitting shoes, (too tight or too loose) may also cause foot blisters. Blisters can be excruciatingly painful and will ruin your running game if not prevented.

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

As a beginner runner, you should go in armed and ready to show those blisters who’s the boss.

How to Prevent Blisters When Running

There are several things that you can do to prevent blisters when running. The most effective ones are:

Applying a thin layer of Vaseline Pure Petroleum jelly to your feet before you go running.

Wearing moisture-wicking, anti-blister socks that are specifically designed for running.  If your socks are not high-performance socks, you could try wearing your socks inside out.

running tips for beginners


4. Guard against Chaffing

When you start running, you will be sweating. A lot if the temperatures are high. And as you run, your 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 a lubricant such as Body Glide to the area around your inner thighs and any other part of the body that 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.

For more information on what to wear when running in hot weather, read this article.

5. Build and Strengthen Your Leg & Core Muscles


Build your leg and core muscles for running by following this killer leg workout plan

Running requires strength. You’ll need to build strong legs, to run faster and longer.

You’ll have to build stronger legs and improve endurance by creating a balance between running and strength training.

There’re running-specific exercises 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. Perform this workout once a week.

6. Learn How to Breathe Properly While Running

Newbie runners usually struggle with breathing during a run.  You are going to be miles ahead of those beginner runners who have never had the opportunity to learn these important running tips for beginners.

You will notice that expert runners are never out of breath because they have mastered how to breathe while running. The recommended breathing technique for running is deep belly breathing through the mouth.

The recommended breathing technique for running is deep belly breathing through the mouth. 

Taking deep breaths through the mouth, and not the nose, also helps to prevent the intense pain below the ribs (known as side stitch or side ache) that you might get if your breathing is not properly controlled.

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

7. Rest and Recovery Days Are Important

The smartest way to grow into a seasoned runner is to start slow 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.

Running for beginners, How to start running. Beginner running motivation and running tips to lose weight

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.

You can sleep in, practice yoga, and reduce muscle soreness by doing foam rolling or you could simply just do nothing but relax and recover on your rest days.

8. Find a running buddy

Find a running buddy if you are a beginner runner

While some people enjoy running with a buddy, others prefer flying solo. There are so many reasons runners choose to have a running partner.

When workout motivation starts to fade, a running partner will keep you motivated.  There are also times when you will get bored with your running music, or your route, and 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 all the gossip.

As mentioned above, if it’s your first time running, stick to 3 days of running. If you feel you have more to give, then on your off days, train legs, tone your arms and abs, using these workouts.

This running plan for beginners is for 4 weeks and you will learn how to run nonstop for 10 minutes! After this, you can start training for a 5k 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


Running Plan for Beginners

Best running program. 4 week running plan for beginners
Best running program for beginners


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



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



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

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How to start running and not hate it


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11 thoughts on “8 running tips for beginners (how to start running & not hate it)”

  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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