A Beginners Guide To Running
It’s easier than you’d think to hit the ground running. Find the answer to all your questions, from what kit you need to what to do after your run in this complete beginner’s guide to running.
The Benefits Of Running
Peace Of Mind
When you run, your body releases powerful chemicals called endorphins. These natural compounds interact directly with receptors in your brain to reduce your physical perception of pain, which is the process responsible for the euphoric feeling many athletes experience, commonly known as a “runner’s high”.
The Mental Health Benefits of Running:
Running does not just benefit your physical body—it also has a profoundly positive impact on your mind. The natural release of endorphins works quickly to lower your daily stress levels, helping you feel calm, relaxed, and more grounded after every session.
Furthermore, achieving your running goals, no matter how small they might seem initially, provides a powerful sense of personal accomplishment that naturally boosts your self-esteem and confidence. Over time, maintaining a regular running routine encourages a much more positive outlook on life, giving you the mental resilience to handle daily challenges with greater ease.
By incorporating running into your weekly schedule, you will discover a natural, accessible way to improve your mood and achieve total peace of mind.
Lose Weight
If your goal is to lose weight, running is one of the most effective activities you can choose. It not only helps you shed unwanted pounds, but also supports your overall health and fitness journey.
The Weight Loss Power of Running:
At its core, running is an incredible tool for shedding pounds because every single run burns a significant number of calories. Beyond the immediate workout, high-intensity cardio actively boosts your metabolism, increasing your metabolic rate so that your body continues to burn calories even after you have finished your session.
Over time, establishing a consistent running routine supports sustainable weight loss, helping you maintain a healthy weight and making your fitness journey both highly rewarding and enjoyable.
Improve Your Health
Running regularly does wonders for your overall health. It is not just about basic fitness—consistent running has a profoundly positive impact on many different systems across your body.
Cardiovascular and Physical Benefits:
Every run you complete helps to strengthen your cardiovascular system, making your heart and lungs significantly more efficient over time. This regular aerobic exercise helps to lower bad cholesterol levels while increasing good cholesterol, which naturally works to keep your blood pressure in check and reduces your overall risk of heart disease.
Furthermore, because running is a weight-bearing exercise, the impact actively stimulates bone density growth to build stronger, more resilient bones.
Immunity and Daily Vitality:
The health benefits of running extend far beyond structural fitness. Engaging in regular cardio can strengthen your immune system, making your body naturally less susceptible to common seasonal illnesses. You will also notice a substantial boost in your daily energy levels, helping you feel much more active, alert, and less tired as you go about your week.
By making running a permanent part of your routine, you will enjoy these lasting health benefits and feel stronger every single day.
Before You Get Started
Proper running shoes and a correctly fitting sports bra for women are the most important pieces of kit you’ll need, whatever your ability or distance. But good, technical running gear and accessories can also make the difference between a good run and a great one.
Trainers
Choosing the right running shoes is essential for staying comfortable and injury-free, no matter how far you plan to run. Understanding how your feet work plays a big role in selecting the perfect pair.
Here’s why finding the right trainers matters:
- Prevents Injuries: Proper trainers support your feet and reduce the risk of common running injuries.
- Enhances Comfort: Well-fitted shoes make every run more enjoyable, whether you’re a beginner or training for a marathon.
At all Runners Need stores, we offer a comprehensive running trainer fitting service, which includes video gait analysis.
What is Video Gait Analysis?
- Video Technology: We use advanced video equipment to record and analyse your running style.
- Pronation Assessment: Our expert fitters evaluate how much you pronate - the natural inward roll of your foot when you run.
- Foot Strike Analysis: We also assess where your foot strikes the ground with each step.
With this information, our team can recommend the best running shoes for your unique running style, helping you run safely and comfortably, whatever your training distance.
After a brief run through of your running history, any previous running injuries, and future running goals we can then use the results of your gait analysis to recommend the best shoe for you.
The 3 Pronation Types:
The foot rolls inward excessively, causing the arch to collapse and increasing stress on the ankle, knee, and lower leg, which can lead to repetitive strain injuries.
The foot rolls outward, failing to absorb shock properly, which places extra pressure on the outer edge and can result in lateral foot and ankle issues.
The foot rolls inward naturally during movement, efficiently absorbing shock and distributing weight evenly across the forefoot for optimal propulsion and injury prevention.
OVERPRONATION
UNDERPRONATION
NEUTRAL
Bra
For women, a well-fitting sports bra is just as essential as the right pair of trainers. No matter your size or shape, the right sports bra keeps you running and working out in comfort, while also helping to prevent injury.
Here’s why a good sports bra matters:
- Reduces Discomfort: Proper support minimises movement and discomfort during runs.
- Prevents Injury: A good fit helps protect delicate breast tissue from strain and long-term damage.
- Boosts Confidence: Feeling comfortable and supported allows you to focus on your workout, not your gear.
If you’re unsure where to start, get help and advice on how to find the perfect sports bra here. You can also visit your nearest Runners Need store for expert fitting and recommendations.
Clothing
For seasonal clothing tips check out our runner's guide to autumn, winter, spring, and summer to keep you running comfortably, whatever the weather.
General tips for running gear and accessories:
When selecting running clothing, you should always choose sweat-wicking, quick-drying, and breathable running kit to help keep you cool and running comfortably.
It is best to look for items featuring mesh ventilation panels for optimal airflow, seamless construction to avoid nasty rubbing, and UV protection to shield your skin from the sun's harmful rays.
You want to steer clear of anything made of cotton, because it traps heat and soaks up sweat, keeping moisture against your skin and increasing your chances of chafing.
Finally, it is highly recommended to invest in a good pair of technical running socks that keep your feet cool and dry, specifically focusing on pairs that offer sweat-wicking fabrics, flat seams, a snug fit, and built-in mesh ventilation under your arch.
GETTING STARTED
COUCH TO 5K
Once you’re all kitted out and ready to run, you might wonder how long you should run or how fast to go. Starting to run can feel overwhelming, especially if you’re new to it. That’s where a Couch to 5k programme or app comes in handy.
Benefits of a Couch to 5k programme:
- Structured Plan: It gradually builds your running endurance, making it easier to fit running into your busy schedule.
- Support and Guidance: These programmes provide clear instructions and motivation, helping you stay on track.
- Flexible Pace: You can run at your own speed, focusing on progress rather than speed.
Setting a goal like completing a 5k is one of the best ways to stay motivated and focused during your training. Plus, reaching your targets brings a great sense of achievement that keeps you going.
THE WARM UP
Warming up properly is an important step before every run. Stretching cold muscles with traditional, static stretches can actually increase your risk of injury.
Instead, focus on dynamic stretches to prepare your body for running.
- Dynamic Stretches: These involve movement, such as swings, kicks, and rolls, which mimic your natural running motion.
- Increases Blood Flow: Dynamic stretches boost circulation to your active joints and muscles.
- Reduces Injury Risk: Warming up with movement helps your muscles and joints get ready for exercise, reducing the chance of strains or pulls.
By starting each run with dynamic stretches, you’ll help your body transition smoothly into activity and set yourself up for a safer, more effective workout.
THE RUN
RUNNING TECHNIQUE
Don’t worry about your technique just yet, start by running in whatever way feels natural to you.
Just make sure you maintain a good posture to allow you to breathe easily:
- Keep your back straight and relaxed
- Keep your shoulders down
- Keep your head up
BREATHING TECHNIQUE
When you start running, it’s completely normal to notice your breathing becoming heavier and faster. This happens because your body is working harder to deliver oxygen-rich blood to the muscles you’re using.
Here’s what to expect and how your breathing will change:
If you’re new to running, your body needs time to adapt, so expect your breathing to feel more labored at first.
With just a few runs, you’ll start to notice improvements in your breathing pattern.
As your fitness increases, your body becomes more efficient, making it easier to control your breath and run comfortably.
Stick with it, and you’ll soon find your breathing becomes smoother and more manageable as you get fitter.
HOW FAST SHOULD I BE GOING?
Finding the right running pace can be tricky, especially as a beginner. While it’s normal to feel a little out of breath, there’s a simple way to check if you’re running at the right speed: the “talk test.”
You should be able to chat with someone while you’re running. If you can talk without gasping for air, you’re likely running at a comfortable, sustainable pace.
When you can maintain a conversation and cover your planned distance comfortably, you’ve found your ideal pace.
As your fitness improves, your pace will naturally increase. Be sure to regularly check in with the talk test to ensure you’re still running at your optimum level and not pushing too hard.
SHOULD I RUN INSIDE OR OUTSIDE?
Deciding whether to run inside or outside depends largely on your personal preference, as both options have their own unique benefits.
Running Inside on a Treadmill
- Cushioned Surface: Treadmills provide a softer, more cushioned running surface, which can be gentler on your joints.
- Track Your Progress: It’s easy to monitor your speed, distance, and time with built-in treadmill features.
- Weather-Proof: Running indoors is a great choice when the weather outside is unappealing or unsafe.
Running Outside
- Fresh Air: Enjoy the outdoors and breathe in fresh air, which can boost your mood and motivation.
- Real Distance: Running outside means covering actual ground, which can give you a strong sense of accomplishment.
- Varied Terrain: Outdoor running offers different surfaces and scenery, keeping your runs interesting and challenging.
Ultimately, whether you choose to run inside or outside, the best option is the one that keeps you motivated and consistent.
I'M FINDING RUNNING DIFFICULT - WHAT SHOULD I DO?
It’s completely normal to find running challenging when you’re just starting out. Don’t worry if you can’t run continuously right away - mixing walking and running is an effective way to gradually build your stamina and fitness.
Tips to Keep Going:
- Walk/Run Balance: Alternate between walking and running to avoid burnout and improve endurance over time.
- Join a Run Club: Being part of a community provides support, motivation, and encouragement to help you stay on track.
- Find Support Nearby: Look for your nearest Run Club to connect with others who share your goals and can help you progress.
Remember, running is a journey, and pacing yourself with the right support will make it more enjoyable and sustainable.
AFTER YOUR RUN
THE COOLDOWN
Experiencing sore legs in the hours and days after a run is completely normal, especially if you’re new to running. Thankfully, this soreness usually subsides fairly quickly. To help your body recover and prevent injury, it’s important to incorporate a proper cool-down routine after every run.
Why Cool Down? Taking a few minutes to stretch after your run is essential because it actively reduces muscle stiffness and maintains your natural range of motion. More importantly, keeping your muscles loose and elastic is your best defense against common overuse running injuries like shin splints, plantar fasciitis, and Iliotibial Band (ITB) Syndrome.
The Power of Foam Rolling Incorporating a foam roller into your routine is another excellent way to massage tired muscles, ease deep tension, and keep your body supple and injury-free. If you’re unsure which foam roller to choose, seek advice to find one that suits your needs.
When to Seek Professional Help It is important to distinguish between typical post-run muscle soreness and actual injury. If you experience sharp, localised pain rather than a dull ache, you may have an acute injury. In this case, you should stop running immediately and consult a GP or sports physiotherapist before resuming your training.
Taking the time to cool down properly will help you recover faster, reduce your risk of injury, and keep you running strong.
REFUELLING AND HYDRATION
Proper refuelling and hydration are essential parts of your post-run routine. Taking care of your body after a run helps you recover faster and prepares you for your next workout.
Post-Run Hydration To kickstart your recovery, aim to drink water within the first 10 to 15 minutes of finishing your run. It is crucial to replenish these fluids immediately—even if you do not feel particularly hot or sweaty—as your body loses significant moisture simply through breathing and exertion.
Find more information on how to stay hydrated before, during, and after your run.
Refuelling with Food
Once you have rehydrated and stretched, focus on refueling your body with a small snack that features a 4:1 ratio of carbohydrates to protein. Excellent options include a protein shake or a slice of toast with peanut butter.
Consuming this specific nutrient balance shortly after your run gives your body the raw materials it needs to repair muscle fibers quickly, helping you bounce back stronger for your next session.
By prioritising hydration and smart snacking after your run, you’ll help your body bounce back stronger and be ready for your next session.
Starting your running journey is simpler than you think when you focus on the right fundamentals, like pacing your runs with the talk test and allowing your body time to recover. Taking care of your feet with a professional gait analysis and investing in high-quality, sweat-wicking gear are the most effective ways to stay comfortable and injury-free. By building up your consistency slowly and refuelling properly after every session, you will quickly begin to enjoy the incredible mental and physical benefits of running.
Ready to take your first step? Book an in-store gait analysis appointment today to find the perfect pair of running shoes for your unique style.
RUNNING BEGINNERS FAQs
Begin with short, slow runs or a mix of walking and jogging—aim for 10–20 minutes at first. Focus on consistency, not speed. You can use a structured plan like Couch to 5K, which gradually increases your running time and helps build confidence and endurance safely.
A good pair of running shoes is essential for comfort and injury prevention. Wear moisture-wicking clothing and consider a sports bra for women. You don’t need fancy gadgets—just comfortable gear suitable for the weather. Reflective clothing is helpful if you run in low light.
Start with 2–3 runs per week, allowing rest days in between. Gradually increase frequency as your fitness improves. Listen to your body and avoid running every day at first to prevent overuse injuries and burnout.
You should be able to hold a conversation or sing a short song while running. If you’re out of breath, slow down. A comfortable, steady pace helps you build endurance and reduces injury risk.
Yes, warm up with dynamic movements like walking, lunges, or gentle stretches for 5–10 minutes. This prepares your muscles and joints, reduces injury risk, and makes your run more comfortable.
Set small, achievable goals and track your progress. Celebrate milestones, join a running group, or use a running app. Remember, running gets easier with time and consistency.
Eat a light snack or meal 1–2 hours before running—choose easily digestible carbs. Drink water to stay hydrated, but avoid heavy meals or new foods right before your run.
Absolutely! Walking is a great way to build endurance and recover during runs. Many beginner plans use run-walk intervals, and walking helps you progress safely.
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