How to Start Running: 7 Easy Steps to Become a Runner in 2024

How to Start Running

How to Start Running

Running is one of the best ways to stay fit, healthy, and happy. It can boost your mood, improve your cardiovascular health, and burn calories. But how do you start running if you are a beginner? How do you avoid injuries, boredom, and burnout? How do you make running a habit that you enjoy and stick to?

In this article, I will show you how to start running in 7 easy steps. Whether you want to run for fun, fitness, or a specific goal, these steps will help you become a runner in 2024. Let’s get started!

Step 1: Set a SMART goal

The first step to start running is to set a SMART goal. A SMART goal is Specific, Measurable, Achievable, Relevant, and Time-bound. For example, a SMART goal could be:

  • I want to run 5 kilometers in 30 minutes by June 30, 2024.
  • I want to run 3 times a week for at least 20 minutes each time for the next 3 months.
  • I want to run a half marathon in 2 hours by December 31, 2024.

A SMART goal will help you stay motivated, focused, and accountable. It will also help you track your progress and celebrate your achievements.

Step 2: Get the right gear

The second step to start running is to get the right gear. You don’t need a lot of expensive equipment to run, but you do need a pair of good running shoes. Running shoes are designed to provide cushioning, support, and stability for your feet and legs. They can also prevent injuries and improve your performance.

To find the best running shoes for you, you should visit a specialty running store and get fitted by a professional. They will analyze your foot shape, arch type, gait, and running style, and recommend the best shoes for you. You should also try on different brands, models, and sizes, and test them on a treadmill or outside.

Besides running shoes, you should also get some comfortable running clothes. You should choose clothes that are made of breathable, moisture-wicking, and stretchy fabrics. They should also fit well and not chafe or irritate your skin. You should also dress according to the weather and the season. For example, you should wear layers in the winter, sunscreen and a hat in the summer, and reflective or bright colors in the dark.

Step 3: Start with a walk-run program

The third step to start running is to start with a walk-run program. A walk-run program is a training method that alternates between walking and running intervals. For example, you could walk for 2 minutes and run for 1 minute, and repeat this cycle for 20 minutes. This way, you can gradually build up your endurance, strength, and confidence, without overdoing it or getting injured.

A walk-run program is ideal for beginners who are new to running or who have been inactive for a long time. It is also a great way to ease back into running after a break or an injury. You can follow a pre-made walk-run program, such as the Couch to 5K program, or create your own based on your fitness level and goal.

Step 4: Warm up and cool down

The fourth step to start running is to warm up and cool down. Warming up and cooling down are essential parts of any running workout. They can help you prevent injuries, improve your performance, and speed up your recovery.

A warm-up is a low-intensity activity that prepares your body and mind for running. It can include dynamic stretches, such as leg swings, arm circles, and lunges, and some light jogging or walking. A warm-up should last for about 10 to 15 minutes, and increase your heart rate, blood flow, and body temperature.

A cool-down is a low-intensity activity that helps your body and mind recover from running. It can include static stretches, such as hamstring, calf, and quad stretches, and some slow walking or jogging. A cool-down should last for about 10 to 15 minutes, and lower your heart rate, blood pressure, and body temperature.

Step 5: Run with the proper form

The fifth step to start running is to run with proper form. Running with proper form can help you run more efficiently, comfortably, and safely. It can also prevent injuries and improve your performance. Here are some tips to run with proper form:

  • Keep your head up and look ahead, not down at your feet or around you.
  • Relax your shoulders, neck, and jaw, and avoid shrugging or tensing up.
  • Swing your arms naturally and in sync with your legs, and keep your elbows bent at 90 degrees.
  • Keep your chest open and your back straight, and avoid slouching or hunching over.
  • Engage your core muscles and keep your hips stable and aligned with your torso and legs.
  • Land on your midfoot or forefoot, not your heel, and roll through your foot to push off with your toes.
  • Keep your knees slightly bent and aligned with your feet, and avoid overstriding or bouncing.
  • Breathe deeply and rhythmically, and exhale through your mouth and nose.

Step 6: Vary your runs

The sixth step to start running is to vary your runs. Varying your runs means changing the duration, intensity, frequency, and type of your runs. For example, you could run longer, faster, more often, or differently. This way, you can challenge your body, avoid boredom, and prevent plateaus.

Some ways to vary your runs are:

  • Increase your distance or time by 10% each week, until you reach your goal.
  • Run faster or harder for short intervals, such as 30 seconds or 1 minute, followed by recovery periods, such as 1 or 2 minutes. This is called interval training, and it can improve your speed, stamina, and metabolism.
  • Run at a steady pace that is slightly faster than your normal pace, for a longer period, such as 20 or 30 minutes. This is called tempo running, and it can improve your endurance, efficiency, and lactate threshold.
  • Run on different terrains, such as hills, trails, grass, or sand. This can improve your strength, balance, and coordination, and reduce the impact on your joints.
  • Run with different partners, such as friends, family, or a running club. This can make your runs more fun, social, and motivating.

Step 7: Rest and recover

The seventh and final step to start running is to rest and recover. Rest and recovery are as important as running itself. They can help you heal, adapt, and improve. They can also prevent injuries, overtraining, and burnout.

Some ways to rest and recover are:

  • Take at least one or two rest days per week, where you don’t run or do any strenuous exercise. You can do some low-impact activities, such as walking, cycling, swimming, or yoga, to keep your muscles moving and blood flowing.
  • Get enough sleep, at least 7 to 9 hours per night, to allow your body and mind to repair and recharge.
  • Eat a balanced diet, rich in carbohydrates, protein, healthy fats, vitamins, minerals, and fluids, to fuel your running and replenish your energy and nutrients.
  • Hydrate yourself before, during, and after your runs, to prevent dehydration, cramps, and fatigue. Drink water, sports drinks, or other fluids, depending on your needs and preferences.
  • Stretch your muscles after your runs, to relieve tension, soreness, and stiffness. You can also massage your muscles, use a foam roller, or take a warm bath or shower, to ease your pain and inflammation.


Running is a great way to improve your physical and mental health and achieve your personal goals. But it can also be intimidating, challenging, and frustrating, especially if you are a beginner. That’s why you need to follow these 7 easy steps to start running. They will help you:

  • Set a SMART goal
  • Get the right gear
  • Start with a walk-run program
  • Warm-up and cool down
  • Run with proper form
  • Vary your runs
  • Rest and recover

By following these steps, you will become a runner in 2024, and enjoy the many benefits of running. So, what are you waiting for? Lace up your shoes, and hit the road! You can do it!

Previous Post Next Post

Ad below the header [only mopile]


نموذج الاتصال