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Ever dream of becoming a runner? Whether you aspire to follow in Meredith Dietz's footsteps and complete a marathon, or simply want to improve your VO2max with a workout like the Norwegian 4x4, it all starts with getting comfortable with running. You likely have some questions on how to actually become a runner—beyond just putting on your shoes and heading outdoors. Don’t worry, we’ve got you covered. Here are the key elements to focus on during your first few weeks.
Set achievable beginner goals
The goal of "being a runner" can feel a bit unclear, so take a moment to define what it means for you. Is it running a few times each week? Then your focus should be on increasing how often you run. Maybe you want to train for a marathon eventually? Then your focus will shift to building your run distance. Or perhaps you want to improve your speed—this means prioritizing speedwork (but not sprinting every run).
These objectives might seem similar, yet they provide you with a clear path to follow. If your goal is to run every morning, start by making it a goal to walk or jog briefly each day, even if it’s a short or slow start. For goals related to distance or pace, begin by building a foundation with a 30-minute run three times a week. (And make sure to check out my guide to setting fitness goals, which has examples for runners.)
Don’t overcomplicate it.
Before getting started, keep in mind that none of your initial choices will make or break your journey as a runner. Even if something goes wrong—say you choose the wrong shoes and your feet hurt—you can always adjust later with the knowledge gained from the experience.
You don't necessarily need to track every mile or follow a strict regimen, especially in the beginning. While couch to 5K is effective for many, it can be tough for some people, which can lead to frustration. You can simply run until you feel the need to rest, then walk until you're ready to run again, and repeat until you're ready to stop.
As you run more, it becomes easier. Gradually work your way up to a steady routine. Rather than asking, “How intense should I go today?”, focus on thinking, “What can I do this week to set myself up for success next week?”
Pick your shoes.
There's no need to buy running shoes before you start. Any pair of old sneakers will get you through a few miles, as long as they’re somewhat comfortable. You can even plan a short run, like around the block, so that you can stop if the shoes end up being uncomfortable.
As you settle into the routine of running, you’ll want to invest in a dedicated pair of running shoes. There’s a wide variety of running shoes at various price points, and just as many opinions on which are best. But in the end, the most important thing is this: the shoes that feel right while you’re running are the ones you should wear.
For the best chance of finding the perfect shoes, visit a store that specializes in running, not just general athletics—think running stores. One example is Fleet Feet, and there are many independent running stores available as well. The benefit of these stores is that most will accept returns, even after you’ve run a few miles and decided the shoes aren’t a good fit. You can also shop from online retailers that allow returns on worn shoes. Some well-known brands are Brooks, Hoka, and Nike.
Too many options? You can't go wrong with one of these. Imagine I flipped a coin and chose for you:
Brooks Glycerin 20: Men's, women's
Asics Gel-venture 8: Men's, women's
Nike Pegasus 39: Men's, women's
If you’re looking to follow my lead, I’ve recently been into the Nike Downshifter. Our marathon enthusiast Meredith is a loyal fan of the Brooks Ghost.
Create a strategy.
You don’t need a complex plan to start running, but I understand you might be curious about what a beginner’s running routine should look like. Below are the basic guidelines for beginners. (Feel free to increase the distance once you feel at ease with the basics.)
How long should I run? A good beginner run or run/walk session lasts 20 to 30 minutes. If you can’t run for that long, try walking for the same duration. Gradually add short runs during your walk.
How often should I run? Start with three runs per week. Anything less will slow your progress, so if you're only able to run once or twice a week now, aim to add at least one more day as you get stronger.
Do I need to rest? If your runs leave you feeling sore, tired, or achy, make sure to schedule rest days after each one. (You can still do other exercises on rest days, but avoid running.) Once your body adjusts, it’s fine to run on consecutive days. When you're in a groove, you can run every day as long as you mix easy and hard runs. Your easy runs are the "rest" you need between the more challenging ones.
What if I can only run a few minutes? Don’t worry—any combination of running and walking still counts as a "run."
For those new to running, the couch to 5K program has been a game changer. It combines intervals of walking and running with the goal of helping you become fit enough to run five kilometers (roughly three miles) in just nine weeks. However, it may not be the ideal fit for everyone, and if it doesn’t resonate with you, there's no need to start with this method. You can simply head out and start running instead.
Choose your running attire
When you're starting out, your best gear might just be the clothes you already own. Opt for comfortable workout attire—like shorts and a tank top when it's warm. On chillier days, you could go with leggings or sweatpants and a long-sleeve shirt. For rainy weather, consider adding a baseball cap. In general, dress lightly so you're comfortable once you get moving. We also offer a temperature-by-temperature guide to winter running.
When you're ready to shop for running clothes, aim to have at least two sets to avoid constantly washing your gear. Look for comfort—synthetic materials or washable wool are excellent at wicking away moisture, though cotton works in a pinch. Synthetic fabrics have the benefit of not becoming soggy, but don’t forget to rinse them out after each use to prevent that gym bag smell.
You can certainly spend a lot on top-of-the-line workout gear, but there are plenty of great deals at discount stores. If you've found something in your closet that works well, there’s no need to replace it. Don’t overthink your clothes—athletic gear marketing often suggests more than you really need.
If your body type calls for a sports bra, shopping for the right one can be a bit tricky. The bra that works fine for activities like yoga or cycling might not provide the necessary support for other types of exercise. Generally, look for a bra that has a wide band and wide straps, offers full coverage, and fits snugly. If you're struggling to find the right one in stores, consider checking out brands like Panache or Shefit.
Plot out your route in advance.
While you technically can run anywhere, not everyone has a perfect running route right outside their door. For those in need of inspiration, Strava's mapping tools are fantastic for discovering or creating the perfect running route, especially if you're unsure about the best spots to run in your area.
You can still get a solid workout even without leaving the house. Many schools offer a running track that's open to the public at least part of the time, which is ideal for intervals or speed work. If you have access to a gym, the treadmill is another option. While it can be a bit dull, mental strategies like setting quarter-mile targets can help keep you focused. Treadmills are also a great backup when the weather isn't ideal, and for parents, it’s often easier to drop your kids off in the gym’s daycare than to drag them along on an outdoor run.
A watch isn’t essential for your workout.
You might be tempted to get a smartwatch to monitor your runs and workouts, but the truth is, you don’t actually need one to get started. Phone apps can track your distance just fine for what you need, and runners have been going for centuries without phones or watches. Just put in the effort, and your body will start showing the results, whether or not you’re tracking it digitally.
That being said, if you do want a watch, go ahead. All the top smartwatches come with a running mode, and we’ve got a list of some of the best running watches available here. In my opinion, the Garmin Forerunner 265 is hard to beat.
Turn it into a routine.
In the beginning, focus on simply getting through your runs with a smile. But as you begin to establish a routine, it can be really helpful to set specific goals and come up with a long-term plan to reach them.
As you continue your running journey, you’ll want to practice running at a faster pace, understand the value of running slowly, and eventually think about when you’ll be ready to tackle your first race. These are important milestones, and while they’ll come with time, don’t rush the process—they’re all great challenges to look forward to.
Prioritizing your safety is key. Even during short runs, your legs take thousands of steps, and that repetitive motion can accumulate over time. Runners are susceptible to overuse injuries if we push ourselves too hard too soon. A good guideline is to increase your weekly mileage by no more than 10 percent. For instance, going from 10 miles one week to 11 miles the next is fine, but jumping from 10 to 20 miles is asking for trouble. While you don’t need to follow the exact percentage to the letter, make sure to gradually increase your distance.
