I hated running. I remember the first proper run I tried to do. I was a teenager and managed to get to the end of my 10-house-long street before going “nope” and turning around. But there’s an alure about running. I loved the ease of being able to shoot out the door with nothing but my trainers. And now that I’ve started running (thanks pandemic), I am starting to understand its massive appeal. So I’ve gathered up my favourite running tips for beginners to help others starting out. These tips are written not just from a fellow beginner runner, and certainly not from a hater-turned-marathon-runner. But from a still-beginner who is just starting to feel the love of running.

I’ve broken down these tips into sections, covering advice for before, during and after your run, as well as tips for going forward including gear options.

Running tips for beginners: Preparing for your first run

My favourite part of running is that you don’t need much prep to start. But if you want to enjoy it, don’t just grab your trainers and go. While there are plenty inspiring stories of overcoming battles start with a spur-of-the-moment whim decision (such as me choosing to go to Everest Base Camp), if you’re a running-hater or aren’t sure if you’ll like it, make it a bit easier on yourself with a bit of planning.

1 – Choose your run route

Think first of the terrain you want to run on. Do you want to follow a long road off into the distance? Or would you prefer a trail run through nature? Or maybe you would prefer to be on a treadmill in the gym with an air-con breeze? There is no right or wrong answer. It’s very personal, and you can always change your mind.

Once you’ve decided the terrain, pick your location. Find a route you know well already and that picks the environment you’re after. Psychologically it’s reassuring to know your surroundings when trying something new.

2 – Don’t bother splurging on running gear. Yet.

When you’re trying out running for the first time, don’t overthink your gear. Often other lists of running tips for beginners will recommend buying the new-latest-high-tech gear from your first run. But it’s completely unnecessary.

Grab your best comfortable trainers, moisture-wicking clothes (such as sport leggings and a base layer or t-shirt) and a light waterproof if it’s raining. Judge the weather and use what you have. We’ll cover gear options later on, once you know you’re wanting to keep it up. Besides clothes, the only “must-haves” I’d recommend are headphones, water and a snack.

You’re testing the trails on your first few runs. As long as you’re comfortable, that is the only consideration you need.

Running tips for beginners: During

Hopefully you know the basics of running. But if not: It’s one foot in front of the other, at some sort of a speed (note: this does not have to be fast!). Of course, there are technicalities to think about too.

3 – Pick your running tunes (or lack of)

Have a think about what you want to hear while running. Experiment on your first few runs between music, podcasts or listening to your surroundings. Make a choice and get some options downloaded before you set off.

I personally love podcasts. With music, I subconsciously try to run to the beat which can end in running far too fast and becoming exhausted. Podcasts on the other hand are a great distraction and time flies by without realising. The speed issue was a huge motivator for me writing these running tips for beginners, as I think it was a make-or-break realisation for me!

Some favourite podcasts of mine: The Outdoors Fix or Tough Girl Podcast for adventure inspo, or when I want some hilarity, My Dad Wrote A Porno is a top choice (for those with a fantastically crude sense of humour only).

4 – Use a beginners running app

The best apps for beginner runners are the ones that increase your ability without you even noticing it!

Couch to 5k is the wizard of all running apps. It’s a trusted name that builds you up week by week and has been endorsed by public health boards. I’m loving it so far.

If basic coaching isn’t your cup of tea, how about zombies? I’m a big fan of The Walking Dead (<3 Darryl) and I’m both desperate and terrified to try the Zombies, Run! app. It’s more geared towards intermediate runners, but it sounds like a great laugh. If being chased by zombies won’t make you run, I don’t know what will.

There are also great apps for tracking your runs and discovering other people’s trails. I love to use Komoot as it’s also great for biking and hiking, but the popular Strava app is very similar too.

The best piece of advice I was given (from the wonderful Kelly @happycoms) was to trust the process of these apps. And she’s spot on. At first, I struggled to run even 60 seconds and figured I’d have to repeat week one over and over for months. But sticking with the program, you’ll be amazed at how much you’ll progress and impress yourself.

Bonus tip: At the end of each run, jump up high and throw that celebratory fist-pump into the air – because your awesome self just finished the run and accomplished something amazing. It feels great – yes people will look, but just think of them as spectators in your own little race.

Running tips for beginners: After your run

5 – Cool down, stretch + fuel

After your fist-pump, walk it out. Keep a brisk pace to start with, to let your heart rate drop slowly. If you are following an app, these should normally include a cool-down walk. Don’t underestimate the necessity of this. Once completed, grab a healthy snack to keep your energy topped up, and don’t forget to hydrate, hydrate, hydrate.

Back in the comfort of your home, embrace some therapeutic stretching. Concentrate on anywhere you’re feeling tiresome, particularly your legs and lower back. I have lower back pain as a beginner runner as well as tight hips. Yin yoga is an incredible practice that involves holding stretches for long periods of time to hit the deep tissue. YouTube has some great yin yoga for runners videos.

6 – Rest before your next run

Depending on how much you enjoyed your first run, you might be tempted to head straight back out again every day. But rest days are just as important as your runs. Pushing yourself too much too soon will only result in injury, exhaustion, giving up or even all three. Take a rest day between runs and your body and training will thank you for it.

Going forward

Okay, you’ve enjoyed your first few runs. Now what?

7 – Be clear on your why

My motivations is to lose some weight and keep fit for when the mountains “re-open”. What are yours?

You will come upon tough days. Whether it’s brutal gale-force winds and driving rain, or you’ve had an exhausting day at work. There will be days when you would rather curl up under a blanket than go for your run. These are the days when you need to be clear on your why. Why did you start running in the first place? Was it health-related such as to lose weight or get fitter? Are you training for a race or simply want to be able to run after your kids without feeling breathless? Maybe it’s more specific, and you want to be able to run a certain distance. Whatever your reason, it is entirely valid and personal. Just keep it clear in your mind as you continue through your running journey.

And remember, your goal can change! You might have started running to lose weight. But now you’re starting to enjoy it, maybe you’re considering a race? Move your goal with your motivations!

8 – Start to consider gear options

If you find you’re sticking to running, you may want to consider upgrading your gear game. Running shoes are the first stop. Trainers aren’t just trainers anymore. You can get your gait checked (new word for me too – basically the way that you run) so you can choose shoes that suit your running style. You can also choose specs based on the terrain you run (muddy trails vs rocky mountains vs road running) and how often you run (occasional vs regular training vs racing / long distance). There are even barefoot shoes (such as Vivobarefoot) now to mimick running with no shoes on while still keeping the protection of trainers! I’m personally considering a pair of Salomon trainers. They are an infamous brand in the outdoors and running world, and come with rave peer reviews, but are a little on the pricey side!

Other gear to think about is a hydration belt or vest for longer runs, lightweight waterproofs and even socks. I never thought I’d have such strong opinions about socks, but I’m seriously gutted if my favourite Smartwool socks are in the wash basket and I can’t wear them.

*Full running gear list coming soon – in the meantime, fellow blogger and adventure wonder-woman Andrea Ference has this amazing guide to dressing for running at any temperature

9 – Mix it up and have fun!

There are a lot of options out there for running. You’re enjoying it now, so don’t be afraid to mix it up a little! You could change from a road route to a trail run, or vice versa. Or maybe you want to hit some speed goals or aim for a specific distance. If you’ve always started from your front door, you could try further afield or again, vice versa (so many people don’t bother exploring from their own front door!). There’s even folk in the world who love trying to draw a picture with a Strava. Try drawing out your age on a birthday run, or the name of a loved one to say hiya, or your favourite animal (maybe one day I’ll try a beluga-whale-shaped run).

You’ll do awesome. Keep it up. And now you’ve read these running tips for beginners, there’s only one thing left for it: GET OUT THERE!

Let me know how you get on – you can drop a comment below or connect with me on Instagram. And if you found this useful and want to send some support, you can subscribe to my newsletter or I always love coffee donations <3