10 Running Tips For Beginners: Start Your Running Training the Right Way

Written by: Helene Ausserwöger, 20.03.2025

Do you want to exercise more, get fitter, or simply incorporate more movement into your daily routine? Then jogging is an ideal choice! It’s easy, you can do it anywhere, and it’s packed with health benefits!

Regular running strengthens your cardiovascular system, improves endurance, and helps you lose excess weight. It doesn’t matter whether you start with short running sessions or challenge yourself with longer distances – every bit of movement counts! With the right preparation, proper equipment, and a well-thought-out training approach, you’ll see progress quickly. As a beginner, it’s crucial to keep a few key aspects in mind to stay motivated and avoid mistakes. In this article, you’ll learn what’s important when jogging and how to integrate it into your daily life in the long run.

Table of Contents

 

The Right Preparation for Jogging Beginners

Starting to run doesn’t require much, but the right preparation can help prevent injuries and increase the enjoyment of jogging. With proper equipment, you can train in any weather while making sure you stay safe.

The Right Running Shoes – The Foundation for Healthy Running

Running shoes are essential and the one piece of gear where you shouldn’t compromise. A good pair supports your foot and ankle, which absorb two to three times your bodyweight while jogging.

An ideal running shoe should fit well and not be too tight, nor too loose, so it can provide enough support. Proper cushioning is crucial to protect your joints from too much impact. Depending on your running style and foot posture, a pronation support feature may be necessary to correct misalignments. To find the best fitting shoe, you should get advice from an expert at a speciality store.

Proper Running Clothes and Useful Extras

Aside from quality running shoes, no special equipment is required. Regular jogging pants and a T-shirt will be enough. If you are looking for more functional running apparel, you can get moisture-wicking shirts, leggings, and jackets, which sit tight on your body and won’t interfere with your performance. Running socks help improve grip and prevent painful blisters, while sports bras are essential for support and comfort.

For additional gadgets, you can take a heart rate monitor or a smartphone with you. You can then track your progress by using running apps. Many runners also enjoy listening to music, making headphones a must-have. If you’re sensitive to sunlight, consider wearing sports sunglasses. A headband or cap can keep hair in place and provide warmth in winter.

Safety & Accessibility – Why You Should Carry Your Phone

Apart from just tracking workouts, a smartphone is an important safety tool. It allows you to call for help in an emergency and provides safety, especially on long runs or remote routes.

For added safety, stick to well-lit, familiar paths to avoid accidents or getting lost. If you run at night, wear reflective clothing and use a headlamp. Enabling GPS on your phone is also a good idea, because it allows you to share your location in case of an emergency. Additionally, ensure that emergency contacts are saved on your phone – so you’re prepared for any situation.

Kickstart Your Success: 10 Essential Running Tips for Beginners

Starting to jog can feel challenging, but with the right approach, you’ll soon see progress and enjoy moving your body. To avoid injuries and stay motivated in the long run, it’s worth keeping a few basic tips in mind.

Set Realistic Goals: Your Personal Running Plan for Beginners

Setting expectations too high can backfire – both by increasing injury risk and by making you feel frustrated if you don’t hit your targets. Don’t stress about long distances or fast times when you’re just getting started. A gentle start is key!

Begin with short distances, like 1 km or 10 minutes at a time, alternating between jogging and walking. This gives your body time to adjust. Over time, you can increase your running duration. The focus should be on endurance, not speed!

Check out these extra tips on how to set SMART goals.

Start with Walking Breaks: Effective Running Training for Beginners

Especially when you only just start running, it’s important to ease your body into the new activity. A great way to do this is interval training, where you are alternating between jogging and walking. This method helps build endurance step by step without overloading your body.

Instead of trying to run several kilometres right away, start with a simple structure: jog for 30 seconds, walk for 90 seconds, and repeat this cycle 10 times. Walk breaks help prevent injuries by allowing muscles and joints to adapt. Over time, you can increase your jogging intervals and shorten walking breaks until you’re running continuously.

Here’s a simple 6-week beginner’s running plan to slowly build up your endurance. The goal is to run for 30 minutes straight without exhausting yourself.

WeekDay 1Day 2Day 3
12 Min. jog, 2 Min. walk (10x)2 Min. jog, 2 Min. walk (10x)2 Min. jog, 2 Min. walk (10x)
23 Min. jog, 2 Min. walk (8x)3 Min. jog, 2 Min. walk (8x)3 Min. jog, 2 Min. walk (8x)
34 Min. jog, 2 Min. walk (6x)4 Min. jog, 2 Min. walk (6x)4 Min. jog, 2 Min. walk (6x)
46 Min. jog, 2 Min. walk (4x)6 Min. jog, 2 Min. walk (4x)6 Min. jog, 2 Min. walk (4x)
58 Min. jog, 2 Min. walk (3x)8 Min. jog, 2 Min. walk (3x)8 Min. jog, 2 Min. walk (3x)
615 Min. jog, 2 Min. walk (2x)15 Min. jog, 2 Min. walk (2x)15 Min. jog, 2 Min. walk (2x)

Warm-Up and Stretching: The Key to Successful Jogging

Just like with any workout, warming up and stretching before a run is essential. This gets your metabolism and circulation going, helping you run longer without feeling exhausted too soon. Stretching your muscles, tendons, and ligaments also lowers the risk of injuries and sore muscles.

Take 5–10 minutes for dynamic warm-up exercises – such as high knees, arm circles, or light jogging. After your run, static stretches for your thighs, calves, and hips will help prevent soreness.

Proper Running Technique: How to Avoid Beginner Mistakes

It is important to keep an upright posture, look forward, and engage your core slightly. Your arms should move naturally for balance while keeping your shoulders relaxed. Your feet should land underneath your body and roll smoothly – avoid stomping down hard. Short, light steps are often better than big strides, as they reduce stress on your joints.

There’s no single perfect running style, but your body gives you feedback. If you experience knee, hip, or ankle pain, it could be a sign of poor technique or overtraining. Adjust your form and don’t forget – warming up and stretching are part of a good routine!

Breathing While Running: Improve Endurance with the Right Technique

Proper breathing is key to endurance. It supplies oxygen to your body and prevents you from tiring out too quickly. Try deep belly breathing (diaphragmatic breathing) rather than shallow chest breathing – this way you are using more of your lung volume.

A steady breathing pattern can help you find your rhythm – one popular method is inhale for three steps, exhale for three steps. If you get side stitches, slow down and focus on breathing deeply and calmly. Ultimately, your breathing should feel natural – find what works best for you!

Establish a Running Routine: Consistency as the Key to Success

The best way to stick with running long-term is to make it a habit. Set fixed training days, like Monday, Wednesday, and Saturday, so running becomes a natural part of your weekly routine. 

And remember, running with others can make all the difference! If motivation is an issue, find a running buddy or a local group. Running together makes it easier to stay committed, and the support can push you to improve. Don’t worry if your running partners are more experienced, they can offer great advice and motivation!

No running buddies nearby? No problem! Check out Facebook groups or running communities in your city. If you prefer running solo, running apps can help track progress and keep you motivated.

Most importantly – stick with it! Once running becomes a habit, it’ll feel like second nature. Breaking the routine makes it harder to restart.

In case you are more of a lone wolf and need some motivation, check out our article with tips on beating procrastination!

Nutrition and Hydration: The Right Energy Supply for Runners

Many people underestimate how important proper nutrition is for sports. The right food gives you energy, helps recovery, and protects muscles and joints from injury. Carbs are especially important for endurance runners since they’re the main source of energy. Protein helps with muscle repair and strengthening – both should be balanced in a well-rounded diet.

Before running, avoid heavy or greasy foods – running on a full stomach can lead to discomfort. Instead, go for light snacks like a banana or some nuts, and try to eat at least 1–2 hours before your workout. Staying hydrated is just as important: water or isotonic drinks help keep your body fueled. After your run, protein- and carb-rich snacks like yogurt or whole-grain bread support recovery.

STUWO Tip: Check out our additional nutrition tips for athletes to make sure your body gets all the essential nutrients before and after your workout!

Rest and Sleep: Recovery for Better Performance

It’s great if you’re motivated to run every day, but without proper recovery, you risk injuries. Rest days are just as important as training! Plan 1–2 rest days per week to allow your muscles and immune system to recover. Light stretching or walking on rest days can keep you active during those days.

Find a rhythm that gives your body the recovery it needs, and it will reward you for it. As you gain experience, you can gradually increase your training days.

Sleep is just as important! While you rest, your body recovers, muscles repair, wounds heal, your immune system strengthens, and your performance improves. Aim for 7–8 hours of sleep each night to stay healthy and fit in the long run.

Staying Motivated: How to Overcome Mental Barriers

To stay motivated and overcome your inner laziness, listening to music or podcasts while running can help –  time flies, and you stay focused. Set clear goals, track your progress, and reward yourself when you reach them. That could be a new sports outfit or just the great feeling of accomplishing something.

Mixing things up also keeps motivation high: Try different running routes or take part in challenges and running events. It gives you a goal to work towards and makes training more exciting. Combining running with other sports is also a great idea – cycling builds endurance while being easy on your knees, swimming relieves joint stress and improves breathing, and strength training enhances stability and running efficiency.

If you need support or find running alone boring, look for a running buddy or join a running group – it’s often easier to stay committed together!

The Right Mindset for Running Beginners: Stay on Track with Joy, Not Pressure

Don’t put too much pressure on yourself and be patient. It’s completely okay to take breaks, run at a slower pace, or not hit your goals 100%.

Perfectionism can actually get in the way of progress – every run doesn’t have to be perfect, because improvement takes time. Instead of comparing yourself to others, focus on small milestones and celebrate your own achievements. Your health is just as important: Pushing too hard can lead to overtraining and even long-term injuries. That’s why recovery and rest are key. Running can also be a great way to clear your mind and relieve stress. If you see it as a way to recharge rather than a pressure-filled task, you’ll stick with it and enjoy it in the long run!

Avoid Pitfalls: Common Mistakes in Jogging for Beginners

There are a few common mistakes that can slow beginners down or even lead to injuries. Avoiding these will help you stay motivated and healthy in the long run.

  • Starting too fast and overexerting yourself: Many beginners set off too quickly and are exhausted within minutes. A steady, comfortable pace helps build endurance gradually and makes running more enjoyable.
  • Skipping strength training: Running alone isn’t enough to prepare your body for the strain. Strength and stability exercises help protect muscles, tendons, and joints, improve running technique, and prevent injuries.
  • Ignoring proper running form: Poor posture or incorrect movement patterns can lead to knee and hip problems. Keep your posture upright, engage your arms, and land lightly on your feet to minimize impact and reduce injury risk.
  • Running through pain: Pain is your body’s way of signaling a problem—ignoring it can lead to serious injuries. Instead of pushing through, adjust your training, take breaks, and seek professional advice if needed.
  • Lack of progression: If you always run the same distance and intensity, you won’t see much improvement. Gradually increasing your running distance, incorporating speed intervals, or adding new challenges will keep you progressing and motivated.

Conclusion: Your Path to Becoming a Successful Runner

Running is a great way to stay fit and clear your mind – but the right approach is key to staying motivated in the long run and avoiding injuries.

Sticking with it is important, but it’s just as essential to not overwhelm your body. Unrealistic expectations or pushing too hard too quickly can lead to frustration or even injuries. Instead, approach your training with patience and fun, celebrating small wins along the way. Every kilometre you run, every longer endurance phase, or even just the feeling of running a bit easier are victories that keep you motivated and show that persistence pays off.

So, grab your running shoes and go for it – what are you waiting for?

Questions?

We are happy to help!

Apply now

10 Effective Study Methods and Techniques