If you are just starting out with running there are a few things you need to pay attention to. We have some tips for beginners from advanced runners for you!
Build up and consistency
If you are just starting out with running, it is important to build it up slowly and to stay consistent with your training! A good schedule can help you with this. It can also help to find a running buddy. For example, ask friends or family if we want to run with you. By training together, you have a stick behind the door.
Train smart, not hard
Training smart is more important than training hard. What do we mean by that? Don’t go all out in all your workouts. Do about 80% of your workouts at moderate intensity and 20% of your workouts at full power.
Be careful with food
Be careful with eating (large amounts of) food just before a workout. On the other hand, make sure you have enough energy to get the most out of your workout. This is especially important for efforts longer than an hour.
Vary!
No one likes running the same route three times a week. Therefore, try to vary your route, but also your pace. Challenge yourself! This keeps running fun and prevents boredom, which may eventually cause you to give up. Also, make sure to run at different speeds in your training. Don't run your endurance runs too fast! A good indicator is that you can still say a few words in a row while running.
🗓️ 4-week schedule for beginners
| Week | Workout 1 | Workout 2 | Workout 3 |
|---|---|---|---|
| 1 | 1 min running / 2 min walking (20 min) | 1 min running / 2 min walking (20 min) | 1 min running / 2 min walking (20 min) |
| 2 | 2 min running / 2 min walking (20 min) | 2 min running / 2 min walking (20 min) | 2 min running / 2 min walking (20 min) |
| 3 | 3 min running / 2 min walking (25 min) | 3 min running / 2 min walking (25 min) | 3 min running / 2 min walking (25 min) |
| 4 | 5 min run / 2 min walk (25–30 min) | 5 min run / 2 min walk (25–30 min) | 10 min gentle run |
Frequently asked questions for beginner runners
How do you start running as a beginner runner?
As a beginner runner, it is best to start with a combination of running and walking. Build this up slowly and train 2 to 3 times a week. Use a running schedule to maintain structure and avoid trying to do too much too quickly, which can cause injuries.
How often should a beginner runner train?
Ideally, a beginner runner trains 2 to 3 times a week. This gives your body sufficient time to recover and get stronger. Rest days are just as important as training days, because your muscles and tendons need to adapt to the strain of running.
Which running shoes are suitable for beginners?
Beginners benefit from comfortable running shoes with good cushioning and support. The right shoe depends on your running style and body load. A gait analysis by a specialist like RunX helps choose the best running shoes for beginners and prevent injuries.
How do you prevent injuries as a beginner runner?
You can prevent injuries by building up gradually, not training too hard, and listening carefully to your body. In addition, good running shoes, sufficient rest, and possibly strength training are important. Avoid sudden changes in pace or distance to prevent overloading.
