18 Things All New Runners Need To Know! 

If you’re new to running you might have a lot of questions, like does it ever get easier? What kit do you really need? Will I experience the runner’s high? 

Here are all the things that new runners should know. 

IT’S OK TO WALK

Just because you’re out for a ‘run’ doesn’t mean you have to run the whole time.

One of the best ways to begin running is by alternating between running and walking. This could be as simple as beginning with a 5-10 minute brisk walk as a warm up, and then go into 30-60 seconds of a jog followed by two minutes walking. Repeat the run-walk 5-10 times, then have another brisk walk as a cool down. 

Even as you progress to longer runs, it’s still always ok to slow down to a walk if you feel that you need to catch your breath or take a few minutes to lower your heart rate and have a rest. 

SLOW DOWN

One of the biggest mistakes that new runners make is to run too fast, which can increase the difficulty of the run, and also increase the chances of injury. 

You know how kids run around really fast wherever they go? That’s not what you’re doing. You’re intentionally trying to run slowly, not quickly.

Don’t worry about your pace. That’s irrelevant to begin with and it’s more important to think about effort (which should be easy to moderate) and how you feel (hopefully not terrible). 

We often talk about ‘conversational pace’, but it may take weeks or months before you feel able to have a conversation while running. Instead, focus on keeping a consistent pace, with controlled breathing. 

RUNNING IS HARD, BUT IT DOES GET EASIER

It’s important to know this one right away: Running is hard, and often it will feel like a struggle, but it does get easier. 

As you run more, your body becomes more efficient, your running stride feels more natural, your heart rate comes down, your breathing becomes more controlled, your legs get stronger, and everything comes to feel a little bit smoother, and a little bit more fun.

Stick with it; it’ll be worth it. 

IT’S MORE FUN TO RUN WITH SOMEONE ELSE 

Running with other people can feel easier than running on your own, as talking with others (or just hearing them talk while you focus on running), can be a good distraction. 

Run clubs can be a great way to run with others, and a lot of them offer weekly runs, with many also being very welcoming to new runners. There are also all-female running clubs if that feels more comfortable for you. 

Having someone to run with can also help with accountability and encourage you to go out and get your runs done. 

FOLLOWING A TRAINING PLAN IS A GREAT WAY TO START 

Without a structured training plan it can be hard to know how long to run for, especially as you begin.

You might end up running too far, too fast or too often, and that can make running feel too challenging, or even lead to injury. 

A training plan, or training app like Runna, will take you through the right level of progression to help you improve without overloading you. And if it ever feels too hard, you can go back to a previous week to reset and regain some confidence. 

CONSISTENCY IS REALLY IMPORTANT 

The best way to progress with running is to be consistent and run regularly. If you run twice a month then you can’t build up any real consistency, and each run may feel like you’re starting from the beginning again.

But if you can run two or three times per week, even if it’s only for a few minutes to begin with, then you’ll find that it comes to feel easier, and it can become part of a regular habit. 

DON’T TRY TO MAKE UP FOR A MISSED RUN

Even if we’re trying to be consistent, sometimes we miss a run or need to take a few extra days off. Don’t worry about it and don’t try to add that distance onto the next run.

Missing one run won’t make any difference to your progress, but if you have to miss a week or two, then jump back and repeat an earlier week of your training plan, rather than skipping a week and jumping ahead. 

RUN TO TIME, NOT DISTANCE

As you begin running and increase the amount you do, focus on time and not distance. 

Try to get to 5 minutes, then 10 minutes, then 15 minutes, and so on. Don’t worry about reaching distance milestones just yet, as that’ll come naturally as you run more often, plus when you’re ready to reach milestones like 3 miles or 5k, it’ll feel like a greater accomplishment. 

YOU DON’T NEED LOTS OF PAIRS OF RUNNING SHOES, BUT YOU DO NEED ACTUAL RUNNING SHOES

You might one day want to have three or four pairs in a running shoe rotation, but to begin you just need one pair of daily trainers. 

Get a proper pair of running shoes. Don’t run in lifestyle shoes or canvas sneakers, as they are not designed for the impact of running and could lead to injuries. 

Some of the most common running shoes include New Balance 1080, Brooks Ghost, HOKA Clifton and ASICS Gel Nimbus, which are all neutral every day running shoes designed to be cushioned, comfortable and supportive. 

The best advice for finding running shoes? If you put on a pair and you immediately feel comfortable and supported, then that’s a good option for you. If you feel any doubts, then try something else. You want to love putting on those running shoes because hopefully you’ll spend a lot of time wearing them. 

RUN WHENEVER WORKS BEST FOR YOU 

It doesn’t matter when you run. If you prefer waking up early and running before work, then do that. If you want to run on your lunch break, then do it. Or run in the evening, if you prefer. Honestly, just go whenever works best for you. 

YOU’LL GET ACHES, AND YOU MAY GET INJURED

One reason to follow a training plan is that it will give you the right balance of running and rest days, which aims to minimise injury risk as you increase the amount of time you spend running.

But the truth is that most runners feel small aches and niggles most of the time. A lot of these come from overuse or a strength imbalance, and while they often ease with rest, they could develop into more serious injuries if you continue running through discomfort and don’t try to fix your issue. 

If you feel niggles, and the pain is more than two or three out of 10, gets worse as you run, or makes you change how you run, then you should rest. Here’s more advice on niggles vs injuries. 

If you are concerned about any new pain then don’t run and book an appointment with a sports physio who can give you a proper diagnosis and give you the correct advice to deal with the issue.

YOU DON’T NEED TO RUN RACES TO BE A RUNNER

Whether you go out for 20 minutes or 20 miles, and whether you do it alone without a watch or you post every run to social media, you’re a runner.

You don’t need to have a progression from walk-running to completing marathons. Sure, some runners end up signing up for races, and move up in distances, but a lot of runners are happy to run 5k a couple of times a week, perhaps including a Parkrun, without ever having the goal to take part in races. Do what feels right for you, without needing to feel pressure to sign up to events.

But saying that… 

RACES ARE GREAT FUN!

Races are a great way to give yourself an extra challenge, or to have something to aim for at the end of a training programme, plus it’s fun to be surrounded by other runners all making their way to the finish line. 

While it’s nice to go and run a 5k around the block, it feels like a very different experience to do it with other runners, plus you get a medal at the end!

FIND THE KIT YOU NEED TO BE COMFORTABLE

What kit do you really need to go for a run? 

Honestly, a good pair of running trainers and some decent running shorts (or tights), plus a sports bra for women, is all you really need. 

You could add a sports performance top, but a lot of people are happy running in a cotton t-shirt (though that’s not so good in hot or wet weather), and you may find that you want performance running socks or a lightweight waterproof jacket, but otherwise you don’t need a lot of kit to go for a run. 

If you want to carry a phone then consider shorts or tights with liners that have a phone pocket, or look for a running belt which can carry a soft flask and other small items.

Here’s some extra advice on running in the cold, and how to run in the dark. 

YOU DON’T GET THE RUNNER’S HIGH AFTER EVERY RUN 

Sorry, but you won’t return from every run feeling like you’re floating!

The runner’s high is a rare experience that we might only get every now and then, mostly on slightly longer runs. 

You can’t predict a runner’s high and you can’t force it. Some days are just better than others and you feel amazing. 

While the elusive runner’s high might not come every day, many people will feel a boost to their physical and mental health by running, and that’s what keeps most of us running regularly. 

IT TAKES A WHILE TO GET INTO EACH RUN, SO STICK WITH IT

Even experienced runners find that it can take 30 minutes or more to relax into each run. At that point, something seems to change and everything feels a bit easier and more comfortable.

Why is this? It can take a while for the muscles to warm up, and the chemicals which can lead to the feelings of a runner’s high take at least 30 minutes to be released (you might not get the blissful high, but they’ll still make you feel good!). 

If you find running a struggle, then it might seem counterintuitive, but stick with it and gradually build up so that you are running for longer.

Perhaps the secret to enjoying running more is to run further? 

STRENGTH TRAINING AND STRETCHING

As you run further, you should consider doing some strength training. This doesn’t have to be heavy deadlifts in the gym and you could do bodyweight exercises at home, where some basic moves like squats and lunges are a great way to make you a more resilient runner. Some core exercises can also help your running form. 

Stretching can also be good, but do it after your run and not before (do dynamic movements before you run). These stretches and mobility exercises, plus yoga and foam rolling, can all help you perform better as a runner.  

CELEBRATE YOUR ACHIEVEMENTS 

While you might not need to incentivise every run you do, it can be good to set targets for yourself and to celebrate reaching goals. 

Taking part in a race is a good way to do this, where you can celebrate afterwards, or you can choose your own celebration after each landmark you achieve. After all, motivating yourself to get out for a run is something that even the most experienced runners struggle with sometimes, so celebrate the fact that you’re doing something amazing for your body and mind and be proud of what you’re achieving, just by getting out.