Running is generally the first choice for beginners to start physical activity. As simple as it sounds, running requires more than intention, especially if you’re new to exercise. Read the article below to find some beginner running tips to avoid falling and tiring.

Various tips on how to start running for beginners

There are a variety of reasons you might start exercising, whether it’s at the invitation of a friend or inspired by health articles that state exercise has many benefits, such as:

Well, one of the sports activities that are pretty easy and cheap for you is running. You can run anytime, anywhere, and you know, you can burn fat more effectively than in other sports.

While it doesn’t require a lot of specialized equipment, you need to keep in mind some beginner running tips quoted below from Runners World.

1. Health check

If you haven’t exercised for a long time, it’s a good idea to consult a doctor to assess your health before you start running.

This is especially necessary if you are over 40 years old, obese (body mass index 35 or higher), or have a family history of heart disease.

If the doctor allowed, carefully conduct activities to increase physical fitness. Do it slowly with low intensity, paying attention to the condition of your body, whether there is a disorder or not.


2. Wear the right running shoes

Some people prefer to walk in the shoes they have. The use of incorrect running shoes and rushed running techniques are often the cause of injuries.

Everyone runs differently. Pronation (the motion of kicking off the sole when running) can be excessive or even less in some people, so some running shoes are specifically designed for these people to avoid potential injuries.

The wrong running shoes can also cause pain with every movement, which can reduce motivation, especially as a beginner.

3. Choose a safe place to run

In general, running is an outdoor or outdoor activity, so you must choose a safe place to run to avoid the risk of accidents. Before running, make sure you have set some safe, traffic-free routes.

You can choose a route around a residential area with little traffic or a city park with a jogging track.

If you’re too lazy to leave the house or the weather conditions aren’t supportive, you can also run indoors or indoors at a running intensity you can adjust to your skill level.


4. Start walking

You can just run away right away but think about the consequences, yes. As a beginner who has hardly exercised before, his current body condition is not used to it and it is easy to get injured while running.

One of the running tips for beginners is to start with walking. Walking has almost the same movement as running without much stress on bones and joints. However, don’t pretend to be leisurely strolling through the mall. Instead, you have to go fast and pace.

When your body feels ready for higher-intensity activity, it means you can start running. However, it’s a good idea to build in walking sessions for running breaks every few minutes.


5. Avoid rushing

Direct long-distance running can lead to longer running injuries. The purpose of running is to make you healthier, not the other way around. Don’t be in a hurry to reach the finish line, but gradually increase the mileage and duration of your run.

In some cases, you may be able to run faster than before for twice as long and not feel tired. But it’s best to avoid doing this because you might get tired later. Always start with a light walk and slowly increase your speed.


6. Create a running training plan

Another running tip for beginners is to create a strategy or training plan. Not everyone plans a running program. Having a detailed plan is very beneficial. It can track your running power and running speed, so you can gradually increase your exercise time to build strength.

The training plan conveys a sense of achievement that strengthens your self-confidence. Not only running performance and duration but also time, frequency and food intake before and after training should be planned.


7. Practice patience and consistency

Some people start running to lose weight. Unfortunately, sometimes they are impatient and expect significant changes in a short time. Your body also needs time to condition your muscles, joints, and bones before it can burn calories and lose weight.

Running regularly, for example twice a week, will ensure that your body adapts quickly. This, of course, can help you meet your exercise goals, including cutting back to achieve ideal body weight.


How is running fun?

In addition to some of the running tips above, as quoted by the NHS, several little things can help increase your motivation when running, such as the following.

  • Set specific challenges that are useful to motivate you to run, e.g. B. Running for a race or a charity.
  • Run with a friend or partner with the same running ability.
  • Keep a diary of your running training, e.g. B. Your route, distance, time of day, weather conditions, and how you are feeling.
  • Vary the running so it doesn’t get boring, such as walking. B. changing the route or adding other physical activities.
  • Join a running community so you can commit to running regularly.


It turns out there is plenty of beginner running tips to keep in mind to reap the full benefits of this activity. Sticking to the running program you’ve created might seem daunting at first, but don’t let it stress you out, okay?

Relax your mind to make your fear go away. After all, running is a cheap physical activity. Everyone can enjoy and reap the benefits.