Tips for New Runners

Tips for New Runners

You’ve probably heard the saying “When it comes to trying something new, the hardest step is just getting started”. This is definitely true in the case of running! For a lot of people, the hardest step to becoming a runner is just getting started. Running can be intimidating for someone who has never done it before. Thankfully, it doesn’t have to be! Here are a few tips of my top tips for new runners!

Invest in a Pair of High Quality Running Shoes

In a previous blog post, Finding the Right Running Shoes for You, I shared a story about the running shoe mistake I made when I first started running over 10 years ago. Don’t make the same mistake I made! I can’t highlight this enough because it is just so important!

Getting fitted for high quality running shoes that are right for you will ensure that you are setting yourself up for success and reducing your risk of injury.

Don’t Take on Too Much Too Fast

Here is another lesson I learned the hard way! One time in college, when I had absolutely no running experience, I decided to go for a run. I put on my running clothes and ran around campus as fast as I could. I full-on sprinted around campus and by the time I got back to my dorm, I basically collapsed because I had completely over-taxed myself. That was the only run I ever went on that year.

When you first start out with running, you want to focus on distance, not pace. An easy way to get burnt out quickly is to take on too much too fast. Go slow. Be patient. If you want running to be sustainable for you, you need to start out slow. If it feels too fast, it probably is!

Build Run/Walk Intervals into Your Training

Don’t be afraid to take walking breaks, especially when you’re first starting out. The way most people start running is by doing walk/run intervals. This helps you to build up your endurance and slowly prepares you to begin running for longer distances.

Walking is also a great way to burn fat and aid in recovery. Adding walks to your training when you’re first getting started can be a great way to help you ease into running.

Don’t Give Up! It Will Get Easier the More You Do it

When you first get started with running, it will probably seem really hard. Don’t give up! When you first start running, it will inevitably be uncomfortable because you’re trying something new! Give it some time. Your body will adjust and it will become easier. Before you know it, you will be feeling the runner’s high and so happy that you had the determination to stick with it long enough to see results!

Interested in working with me as your Run Coach? Reach out to me at Happy Running!

-Coach Lauren

Other Posts You May Be Interested In:

Can You Call Yourself a Runner?

5 Things to Consider Right Now When Deciding Where to Run

My Secret Hack to Save Money on Running Shoes

Tips for New Runners


  1. Run walk intervals are a great way to get started. Finding some running friends was a big help to me as well.

  2. For new runners I think its really helpful to run for time vs pace/distance for alot of runs. That way they can run as slow as they need to and also include walking breaks as needed!

  3. Shoes and motivation are all you need! The rest will come!

  4. The shoes are key! I ran for several years in basic Nikes, then found I was able to handle more mileage when I actually found shoes that worked for me.

  5. Thank you. I am starting to jog again. I need to take it slooow.

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