Post written by 

Leo Babauta .

Beginner’s Guide to Running

Post written by Leo Babauta .
Are you just starting out as a runner, or is it something you’d like to do? From
experience, I know that a beginner runner has a million questions and never enough
answers. I won’t be able to answer every question here, but this should be a good
starting point for anyone who wants to hit the roads.
Disclaimer: I am not a certified trainer, coach or running expert. I consider myself an
intermediate runner (on the lower levels of intermediate), having spent all last year
running, doing a marathon, some half marathons, 20Ks, 10Ks and 5Ks. But what I
have to share is what I’ve learned along the way. Also, see a doctor before starting a
new running program — I don’t want to be responsible for any heart attacks!
Most Important Advice
Many people, when the begin running, shoot for the stars. I was one of those. Let me
tell you right now: hold yourself back, and start out slowly. Progress gradually. It
takes some patience, but this is the best advice I can give you, and I know that it’s
important because of experience.
It’s best to start out very easy, at a slow jog, and focus not on intensity but on how
long you’re on the road. Start out with a small amount of time — 10 minutes or 20
minutes, depending on where you are — and run or walk/run comfortably the
entire time. Do this for the entire first week, and even two weeks if you can stand it.
Gradually increase your time until you can run 30 minutes.
From there, you can stay at 30 minutes or increase the amount of time you run
gradually, every two weeks. But do not overdo it in the beginning!

Walk and Run Plan

If you are a true beginner, and cannot run for 10 minutes, you should start out with a
walk/run plan. Here’s a good one to start with (do each one three times a week):
1. Week 1: Walk for 10 minutes. Jog slowly for 1 minute, and then walk for 1
minute. Repeat these 1/1 intervals for 10 minutes, or until you become uncomfortable.
Walk for 5 minutes to cool down.
2. Week 2: Walk for 10 minutes. Jog slowly for 2 minutes, and then walk for 2
minutes. Repeat these 2/2 intervals for 10 minutes, or until you become
uncomfortable. Walk for 5 minutes to cool down.
3. Week 3: Walk for 10 minutes. Jog slowly for 3 minutes, and then walk for 2
minutes. Repeat these 3/2 intervals for 15 minutes, or until you become
uncomfortable. Walk for 5 minutes to cool down.
4. Week 4: Walk for 10 minutes. Jog slowly for 5 minutes, and then walk for 2
minutes. Repeat these 5/2 intervals for 20 minutes, or until you become
uncomfortable. Walk for 5 minutes to cool down.
You get the picture. The idea is to gradually increase your running time until you can
do 10 minutes straight. Then increase the 10 minutes to 12, and so on, each week,
until you can eventually run for 30 minutes. Now you’re a runner!

this mean you should rest completely, with no running or exercise at all? Not
necessarily. The important thing is that you don’t run hard two days in a row. But you
can do a very easy, short run (or other type of easy exercise) in between harder runs
and still allow your muscles to recover.

First 5K
One of the most motivating things in running is an upcoming race. I suggest you sign
up for a 5K after a month or two of running, even if you don’t think you’re ready.
Why? It will motivate you to keep running, so that you’re prepared to do the 5K.
Now, some people have a nervousness about signing up for a running race, because
the other runners are so much better than them. Relax. There are plenty of very good
runners in every race, but there are also many beginners. Don’t worry about the other
runners. There’s usually so many people at a 5K that you won’t be noticed. And don’t
be afraid to walk or run/walk. Many, Reflectors and flashing lights if you run when
it’s still dark.

 Body glide, or Vaseline, applied in the crotch, underarms, and anywhere you
might chafe — really only important for longer runs.
 Heart Rate Monitor: Best ones are by Polar. You can get fancy ones, with
GPS built in, or just a simple one that tells you your heart rate. This is useful if you
do HR training, which is a way of optimizing your training. Probably not necessary
for beginners.
 Mp3 player: Also not necessary, but pretty cool and can add some inspiration
to your running. However, if you run on the road, headphones can be dangerous, as
you might not hear traffic coming your way.
 Fuel belt or Camelback: A way to keep yourself hydrated while you run. Not
necessary for short runs. Also, for longer runs (60 mins or more), I just place water
bottles along my route.
Mechanics
I can’t advise you here, as I’m not a trainer. But most of the time, you don’t have to
worry about this. Just try not to fall down. One thing to watch out for is how tense
your upper body is — try to relax your shoulders, relax your hands, relax everything
but the muscles needed to propel your body forward. The reason is that you may be
using extra energy (and tire yourself out faster) if you’re running with your fists
clenched, for example.
Later, after you get past the beginning stage, you can worry about stride length or
turnover rate. But for now, just worry about getting out there.

Pain
I also can’t advise you on injuries. Unless you have sharp pains, or pain in the joints,
you should be able to run through minor aches. But if you have anything sharp, or
your joints feel injured, stop running. You could make it worse.
The runner’s best friend is ice, and rest. In fact, it’s good to ice your muscles and
joints down after every run, if you can. It helps with the healing process. Aspirin or
Ibuprofen are also good tools, also to help stop inflammation.
Going beyond beginner
Once you’ve gotten a few 5Ks under your belt, and have been running for a few
months, you’ll want to start a real training plan and progress to the next level.
Training plans are available online for free (see some of the sites below).
Good articles and sites
 Runner’s World
 Cool Running
 About.com Running
 Beginning Runner