Running can feel like an intimidating task when you’re just starting out. From a beginner’s perspective, it seems like everyone else has mastered it. The thought of putting on your running shoes, stepping outside in the heat, and feeling out of breath after just a minute is far from motivating.

But here’s the thing: running is one of the most accessible workouts out there. It can reduce stress, improve sleep, boost confidence, strengthen your lungs, and even enhance cognitive function, according to OutsideOnline.com.

As someone who started her running journey just two and a half months ago and is about to complete her first 5K this week (woohoo!), I’m here to help guide you on how to start running—and make it something you’ll enjoy!

How Do I Start Running?

Getting started is often the hardest part of running. It’s not just about your physical ability but also your mental game. So, how can you get the motivation to start running and stick with it?

1. Start Running in an Environment You Love

When figuring out how to start running, the environment matters! If you love the outdoors, choose a scenic park or beach to run through. If you prefer a more controlled climate, a gym or indoor track might be your ideal setting. The key is to make the experience enjoyable, so you’ll feel more motivated to keep going. Running may feel tough in the beginning, but you can still enjoy the beauty around you while you work through it.

2. Start Running With Supportive Friends

Running can be daunting at first, but having a supportive friend alongside you can make a world of difference. If you’re not sure how to start running on your own, having a friend—whether they’re new to running or an experienced runner—can help ease your anxiety. A buddy system is a great way to stay motivated, and over time, you’ll build the confidence to run independently.

3. Start Running for the Benefits

Whether you’re running for fitness, mental clarity, or just for fun, remember your “why”. Keep your focus on the benefits of running—better mental health, stress relief, a sense of achievement, and the possibility to join fitness communities. When you feel the benefits, the tough runs will feel worth it.

Beginner running tips

Once you know how to start running, it’s time to tackle some essential beginner tips to make your journey smoother.

How to Hydrate and Fuel Before a Run

Make sure you hydrate properly and fuel up with the right foods before heading out for your run. According to therunexperience.com, it’s best to have a small portion of carbs before a run, saving protein and fats for post-run recovery. Don’t forget to drink water and replenish your electrolytes—this is especially important for longer runs. I highly recommend Nuun Daily Electrolyte Tablets with Magnesium (Amazon) to help keep you hydrated and energized throughout your run. As you start running longer distances, you can begin learning how to fuel as you go. GU Energy Gel (Amazon) works well for a quick boost during your run. Also, you may want to invest in a running belt (Amazon) to hold your water bottles and fuel, making it easier to stay hydrated and energized while on the move.

How to Breathe While Running

Breathing is often one of the most challenging aspects when figuring out how to start running. While there’s no one-size-fits-all approach to breathing, it’s important to find a rhythm that works for you. Some recommend breathing through your nose and out through your mouth, but for me, deep breaths in and out through the mouth have been the most effective. Practice different techniques until you find your groove!

How Long Should I Run as a Beginner?

When you first start running, your goal should be to get a feel for your limits. Don’t worry if you can only run for a minute or less. If you’re struggling, consider using music to help you pace your run. I personally recommend the C25K app (Couch to 5K) for beginners. It’s a simple app that will guide you through your runs and help you gradually build up to running a 5K in 9 weeks.

How to Build Running Endurance

Building endurance is all about consistency. The more you show up and run, the more your body will adapt. Don’t worry if progress seems slow at first—keep at it, and you’ll see improvements. As you run regularly, you’ll notice endurance gains, and running will feel less challenging over time. Remember, the first 10 minutes are always the hardest, but once you push through that, it gets easier.

What is The secret to being the best runner I can be?

One of the most important pieces of advice I can give when learning how to start running is: GO SLOW! It’s easy to want to rush through a run and push yourself as hard as you can, but that often leads to injury and frustration. To unlock your running potential, you need to pace yourself. Starting slow might feel awkward, but it’s the key to building stamina and avoiding injuries. So, if you feel like you’re moving in slow motion, you’re doing it right!

Once you get comfortable with your pace and breathing, you can begin experimenting with speed, but for now, focus on steady progress.

Conclusion: It’s Time to start running!

I hope these tips help you as you embark on your running journey. By following these steps and staying consistent, you’ll go from a beginner to completing your first 5K in no time. Remember, the goal is to make steady progress—not perfection.

If you’re ready to start running, let’s go! Subscribe to Brilliant Beginners for more tips and tricks on running, fitness, and personal growth. And don’t forget to leave a comment sharing your running story or any questions you have about how to start running!