Starting to run sounds simple. You put on trainers, step outside, and go. In reality, it’s usually a mix of excitement, awkward pacing, questionable breathing, and the sudden realisation that five minutes can feel very long.
If you’re new to running, you don’t need complicated plans or elite-level advice. You need essential running tips that make the whole thing feel doable – and maybe even enjoyable. Let’s start there.
Start Slower Than You Think You Should
This is the mistake almost everyone makes. You feel good, you push off fast, and two minutes later you’re gasping and wondering how people do this for fun.
Your first runs should feel almost too easy. If you can’t hold a conversation (even a short one), you’re probably going too fast. Running slower builds endurance, protects your joints, and makes it far more likely you’ll come back for the next run.
Speed comes later. Consistency comes first.
Walking Is Part Of Running – Not A Failure
There’s no rule that says you have to run non-stop. Walking breaks are one of the smartest tools a beginner can use.
Try running for 1–2 minutes, then walking for 1 minute. Repeat. Over time, you’ll naturally run longer and walk less, but even experienced runners still use run-walk sessions.
If walking keeps you moving instead of quitting altogether, it’s doing its job.
Forget Distance (For Now)
New runners often fixate on hitting a certain distance. That can be discouraging when your body isn’t ready yet.
Instead, focus on time. Run for 15 minutes. Or 20. Or even 10. Time-based runs take the pressure off and help you build a habit without feeling defeated by numbers.
Distance will sort itself out once your endurance improves.
Your Shoes Matter More Than You Think
You don’t need the most expensive kit, but decent running shoes are non-negotiable. Old trainers or fashion sneakers can lead to sore knees, shins, or feet very quickly.
Look for shoes designed specifically for running, ideally fitted at a specialist shop if possible. Comfort matters more than brand names.
If you run outdoors, good visibility also helps — especially if you’re out early or late. Many runners pair their kit with lightweight running glasses to reduce glare and protect their eyes from wind, dust, and insects, which is more useful than it sounds once you’ve taken a fly to the eye at speed.
Breathe Normally – Don’t Overthink It
You don’t need special breathing patterns or techniques. The goal is simple: relaxed, steady breathing.
If you’re gasping, slow down. If your shoulders are creeping up towards your ears, shake them out. Try breathing through both your nose and mouth to get enough air without forcing it.
Running should feel controlled, not panicked.
Expect It To Feel Hard At First (That’s Normal)
Running doesn’t get easier because you’re bad at it — it feels hard because you’re learning. Your heart, lungs, muscles, and brain are all adjusting to something new.
The first few weeks are often the toughest. After that, things start to click. You’ll notice you’re less breathless, your legs feel stronger, and your confidence grows.
Progress isn’t linear, but it is happening, even when it doesn’t feel like it.
Rest Days Are Part Of Training
More running isn’t always better running. Beginners especially need recovery time.
Aim for 2–4 runs a week with rest days in between. Those rest days are when your body adapts and gets stronger.
Soreness is normal. Sharp pain is not. If something hurts in a worrying way, take a break.
Dress For Comfort, Not Looks
Running clothes should help you forget about them completely. That means breathable fabrics, minimal seams, and nothing that rubs.
In colder weather, layers help. In warmer weather, lighter is better. Sunglasses or running glasses can make a big difference on bright days, reducing squinting and helping you stay relaxed — especially if you’re running into low sun.
Track Progress Lightly (Or Not At All)
Apps and watches can be motivating, but they can also suck the joy out of running if you obsess over stats.
If tracking helps you feel proud and consistent, use it. If it makes you anxious or disappointed, ditch it for a while.
Some of the best runs are the ones where you simply head out and move.
Remember Why You Started
Maybe you’re running for fitness, mental health, fresh air, or just to prove to yourself that you can. Keep that reason close.
Running doesn’t have to look impressive to count. A slow jog, a short loop, or a run with walking breaks all still qualify.
The most important of all essential running tips?
The best run is the one you actually do.
