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We’re not even halfway through the calendar, and the weather is just beginning to get warm—2024 is still the perfect year to learn how to start running! Running is one of the most accessible forms of physical activity, requiring minimal equipment and offering a whole host of health benefits. This article will give you some tips on putting together a running regimen that works for you.

“How Do I Get Started Running?”

It can be an intimidating question, but we’re here to demystify things and offer some helpful advice. These tips are tried and true, and based on thousands of hours of running experience from ourselves and the community here at Dynamic Runner. Let’s jump into it.

1. Buy Some Running Shoes

It’s time to get excited! Who doesn’t love spending a bit of money on themselves? Make this journey everything it should be by heading to your local running store to get fitted out for a brand new pair of shoes. Local shop owners are usually great at helping you find the right size and style for your experience, budget, and level of running ability.

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2. Set Realistic Goals

Yes—it would be great to run a marathon one day, and if you stick with it, you might be able to. But don’t make that your first goal. That’s called setting yourself up to fail. Set yourself up to succeed. Running a 5 kilometer race without stopping is a great and attainable first goal for most people. But whatever yours is, remember, it should be challenging, but with effort, achievable.

3. Start Slowly

If you’re a beginner runner, or just haven’t ran in a while, it’s important that you take your time getting into it. Begin with a combination of walking and running to allow your body to adapt to the new stress. It’s easy to get injured while running, and we want to avoid that as much as possible—especially at the start. We want the experience to be fully positive and motivating.

4. Focus on Form

Everybody thinks that because they can run that they know how to run. Wrong. There is so much to know about running form, foot strike, breathing technique and so on that it really can be overwhelming. Running, like any movement, is an art form that needs constant tuning and practice. Watch videos, get feedback from peers, and consider hiring a coach for advice.

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5. Be Consistent

The most important part of any new exercise program is consistency. Regardless of the intensity or duration of your runs, what is most critical at the start is building up a regular routine that you learn to adhere to and love. Try to get out at least 3 times a week, find days and times that work with your schedule, and above all else learn to enjoy the act of just putting on your shoes and running.

6. Progress Gradually

The 10% rule is one you should familiarize yourself with as a new runner. It means you should only increase your volume by 10% per week—nothing more. And that’s a 10% increase from last week’s total volume. So, if you ran 10 combined kilometers last week, this week you shouldn’t run more than 11 kilometers. This helps to prevent injury and build up your fitness gradually.

7. Remember to Recover

As you start to feel more comfortable running and build some momentum, fair warning, it can become addicting. Soon enough you’ll be one of those (us) crazy running people! Amidst all the excitement and newfound energy, be sure to give yourself enough time to recover between workouts. The last thing we want is an injury halting all our hard-earned progress.

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8. Mix Things Up

One of the greatest parts about being a runner is the freedom it gives you to explore. Keep things new and stimulating by trying different terrains, gradients, neighbourhoods and locations, in general! It will make you more adaptable physically, keep things fresh mentally, and expand your horizons on what you thought your body was capable of.

9. Strength & Mobility Work

If you’re learning how to start running for the health benefits, why not really make the most of it by adding in some strength and mobility work? This helps you to balance out your body, become less susceptible to injuries, and work out all the kinks that come with age, office work, and inactivity in general. We have everything to help here at Dynamic Runner—try us out for free.

10. Enjoy It

The main thing we all want for you reading this article, by far, is that you enjoy the sport of running. This is an activity that brings people together. Branch out into your local running scene, join a park run or group of some sort, and you’ll find a community of people willing to help you and be part of your journey. Don’t be shy, we’ve all been waiting for you!

Run Pain-Free With Dynamic Runner

If you’re looking for an all-in-one training platform to help you achieve your running goals, look no further than Dynamic Runner. We’re the world’s leading running app for stretching, strength training, injury prevention and interactive training plans available to you 24/7. Sign up for a 7-day free trial by clicking here.

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist