Beginning Running

So the running bug has bitten you. It’s making you itch to go out, run, become a new person. Beginning running is simple but not that simple. You need a plan of action(or attack), one that will hold you to it. Once you have it you have the all the potential in the world to becoming a running fiend!

Steps to Take in Beginning Running 

  • What’s Your Goal? Make sure you have a clear goal of what you want from your running. Do you want to lose weight, get fit, run a 5k, run a 10k, run a marathon? Having a goal that you work towards will keep you going when the going gets tough. Running can make you invincible! Just get that goal to spur you on.
  • Know the Pain.I will tell you upfront that yes, there will be pain. But that is what makes running so glorious. There is pain, you get stronger, you conquer it and you have found something special! The hard part in beginning running is getting past the pain, the first couple of weeks. Don’t stop here though. Anything that is worth it, worth doing, will take a certain degree of “pain” and effort.
  • Take it S-L-O-W! Spread that first fervor out. The majority of running injuries occur because people run too much, or too hard, or too fast all too soon. Relax, have fun with it, revel in the beginning of a (hopefully) long running career. 
  • Keep your breathing in check when beginning running. If you can say the words to your favorite song out loud without becoming winded you are doing good. If not, slow it down. A good way to not have to think about your breathing but to make sure you are not breathing and going to hard is to bring a running buddy with you and keep the conversation flowing. Save the heavy, hard breathing for speed training which will come much later.  
  • Invest in some Running Clothes. Saving your old, worn out clothes for exercising isn't going to give you much of a motivation booster shot. Of course it isn't necessary at all to have new running attire but it will no doubt make you feel good about yourself, get you excited to run and confident that you look good which will in turn get you out the door. Not such a bad idea.
  • Keep that Appointment! One of the main reasons why most people don’t run or give up running is because they think they don’t have the time. We manage to make time for work, children, family, etc. Treat running like an appointment. If you knew you had a serious disease you wouldn’t put off seeing your doctor. So look at it as your doctor’s appointment. You are treating your health. You wouldn’t be late to see the doctor and you wouldn’t put it off either. Make that time for yourself. I can guarantee you that (yes this sounds cliché but only because its true!) every area of your life will benefit. So get up and RUN!
  • Find your Target Heart Ratethat you want to be exercising at. This will help you determine if you are setting a good pace for yourself, pushing yourself too hard or can work harder. 
  • Learn about Running Safely. It's not a nice thought but its something that should be thought about. Learn how to run and not look like an easy target and also how to healthily run. 

Beginning Running Plans 

How to go from running to walking 

Half Marathon Walking Program

12 Week Beginner Half Marathon Program

Beginner Marathon Training

32 Week Marathon Training Schedule

Power Walking a Marathon or Half Marathon

To help get you started I want to recommend two excellent running books. 

The second book is a handbook for walkers who want to up the intensity and start running. It takes a walk-run approach to advance and increase the endurance of your body. It also features a section on running for charity, how to get involved and give back to a community while becoming fit. A win-win situation if there ever was one! It covers many more special topics such as running through pregnancy, running barefoot, etc. 

Runner's World Complete Book of Beginning Running The first is authored by renowned runner Amby Burfoot in the name of Runner's World. It is compiled with tips on how to start a running program, picking out running shoes, how to adjust your diet in order to get the proper nutrients, avoiding injuries, and getting race ready! Mr. Burfoot knows what he is talking about and so do the thousands of runners every year who start running, in whom he compiles his information.

The Beginning Runner's Handbook: The Proven 13-Week RunWalk Program The second book is a handbook for walkers who want to up the intensity and start running. It takes a walk-run approach to advance and increase the endurance of your body. It also features a section on running for charity, how to get involved and give back to a community while becoming fit. A win-win situation if there ever was one! It covers many more special topics such as running through pregnancy, running barefoot, etc.


Start to Run! Here is how to get from being a walker to an all-out runner.

Running for Beginners - Your Plan of Action

Find your Target Heart Rate 

Avoiding Injuries

Running Safety

Beginner Marathon Training

Beginner Half Marathon Training Program

Half Marathon Walking Program

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