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Best Guide to Running in 2022: Running for Beginners

Last updated January 14, 2022| Fitness

Running is an exceptional type of exercise that can help you accomplish your fitness goals, whether it is trying to lose weight, enhance your heart health, or improve your mood. The best part is it is available to almost everyone, all you need to have is a pair of running shoes and the inspiration to knock the roadway. 

Written below is everything you need to know to start running from choosing the right gear to finding a training plan that works best for you.

How to start running?

First of all, the question arises that how you even start with the running exercise? If you have not sweat in a while, you need to start slow. If Not, you raise your chance of getting hurt.

“If someone’s never done any exercise before they should start with a two-minute walk followed by a one-minute run,” says John Henwood, an Olympian, certified running coach, and strength trainer in New York City. 

Whatever level you are beginning at, you may want to consider setting goals to stay motivated. One way to do this is by initialing up for a race. You can use an online race finder to find one near you. To hold yourself responsible, it also might help to run with a friend or join a running group. 

If you are looking for further motivation, spend in a device that can track your mileage and pace, whether it is a fitness tracker or a free app like Strava or Nike Run Club. “You can see your progress over time, which will help you stay in the game,” says Henwood. 

 Furthermore, consult to your doctor before beginning any running regimen if you have:

  • Heart disease 
  • Diabetes 
  • Arthritis 
  • High blood pressure 
  • Kidney disease 
  • Cancer or recently completed cancer treatment. 

That is because running can place a lot of stress on the body, and it’s important to ease into it to reduce your risk of injury. A doctor can help you determine a training program tailored to you and your health needs.

Quick tip: To begin, try swapping a one-minute run with a two-minute walk until you are able to run for 30 minutes consecutively. This is known as the run-walk-run method, founded by Olympian Jeff Galloway.

Henwood also recommends new runners start with running three days a week, and then build slowly up to five days per week.

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How to run properly?

When it comes to running, proper posture is considered everything. Good form can support you run faster and more effectively while decreasing your risk of injury. Or Else, specific muscles or joints — like your knees or shins — take the majority of the effect, which can lead to injuries like stress hairline fracture and tendonitis over period. For the most part, running is intuitive, but there are a few key tips to keeping proper form:

  1. Furthermore, check your progress. If your foot is resting in front of your knee, that means your step is too long. As A Replacement For, your knee should be somewhat curved and in line with the middle of the foot when it strikes the ground. This will help your joints absorb the shock of impact.
  2. One More important part of running properly is your breathing. It does not make a difference if you are breathing through your nose or mouth as long as you use your diaphragm — a large muscle located beneath the lungs. To breathe diaphragmatically, inhale deeply into your belly without lifting your shoulders. This will make use of full lung power, guaranteeing a constant stream of oxygen to your muscles. 

Choosing the right running gear

If you are going to start running frequently, you will need to spend in the right gear to keep you relaxed and injury-free. This involves:

When shopping for the proper running shoes, you should be concerned about arch height, cushioning, and weight of the shoe. People with flat arches, for example, will likely prefer a low heel for more backing.


You can run rain or shine, day, or night, but make sure you have the right costume for the opportunity. For cold weather, layer up. For hot weather, wear fabrics that wick moisture away like nylon, polyester, and spandex. For night running, wear reflective clothing. And if it is raining, bring a water-resistant pouch for your phone.

Sports bras

The best sports bra is one that keeps breasts in place and limits both horizontal and vertical motion.

How to get better at running 

Once you have the essentials of running down about four weeks after you start off running if you are new to the sport, you can start concentrating on improving your speed and distance. 


To enhance your pace, start integrating different types of speed runs into your weekly running regime. These include: 

  • Tempo runs, which are 10-to-45-minute runs at a constant pace that is faster than what you are used to. These workouts assist you control your speed and teach your body how to adjust to anxiety. 
  • Hill sprints, where you run as fast as you can up the side of a hill. This helps your body build muscle and improve your running efficiency. 
  • Intervals, which vary between short intense bursts of energy and a recovery period. This builds aerobic strength and muscle strength. 

Sample training plan to improve speed.

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Week 1Rest dayEasy 3 milesHill sprints, 30 sec. each, 8x totalEasy 3 milesRest dayLong run, 6 milesEasy 3 miles
Week 2Rest dayEasy 4 milesFartlek, 1 min. fast pace with 1 min. recovery jog, 8x totalEasy 3 milesRest dayLong run, 7 milesEasy 3 miles
Week 3Rest dayEasy 4 milesTempo run, 20 min. totalEasy 3 milesRest dayLong run, 7 milesEasy 3 miles
Week 4Rest dayEasy 4 milesInterval training, 0.5 hard run, 3x totalEasy 3 milesRest dayLong run, 7 miles, make your last mile progressively fasterEasy 3 miles


In the Meantime, if you are looking to up your mileage, make sure you are boosting distance by no more than 10% per week. This will stop you from exceeding yourself and becoming hurt. Some techniques to improve your benefit include: 

  • Running at a casual pace, which means you are protecting energy so you can run further. 
  • Varying between running and walking, which allows you to recover from running stretches so you can continue to run further.  
  • Being steady — the more you run the further you will be able to go.

Sample running plan for a 5k.

Week 1233X
Week 2333X
Week 3443X
Week 4623X
Week 5823X

How to fuel your body 

What you put in your body before and after a run is just as important as warming up or cooling down. 

What to eat before a run? 

Running involves energy, which comes from the foods you digest. To run at your best, fuel up one to two hours ahead of time.

But some foods are healthier than others you would not want to run after eating a cheeseburger. That is because your body digests fatty foods like meat and dairy more slowly, which can cause gas, bloating, and cramps during your run.

As an Alternative, concentrate on simple carbs that your body digests quickly and easily. Some examples of a pre-run snack or meal include: 

  • Fruits 
  • Toast with jam 
  • A smoothie

What to eat after a run? 

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You should eat a combination of complex carbs and protein within 30 minutes after a run. The carbohydrates will repair depleted energy stores, and the proteins will help build muscles. Some suggestions for a post-run meal or snack include: 

  • Brown rice with salmon or chicken 
  • A hard-boiled egg and some fruit 
  • Trail mix 

You will also want to drink plenty of water after your run since dehydration can cause fatigue, headaches, and dizziness. 

How to stay hydrated?

Preferably, you should be drinking water about every 15 minutes during your run if you are sweating. How much you drink after a run varies on your body and sweat, but a good rule of thumb is 24 ounces of liquid within 30 minutes of completing your workout. 

While water is always a great choice, you also want to drink something with electrolytes after a run. Electrolytes are vital minerals that help balance fluid levels within the body.

Some examples of electrolyte-rich drinks include: 

  • 100% fruit juice 
  • Coconut water 
  • Sports drinks, but make sure there is minimal added sugar.


Running is a great form of exercise that you can do just about somewhere at any time. Whether you are jogging around the block or training for your first 5k, it is essential to take note of your running form, dress, and pre-post workout routine to avoid damage.

Additionally, consider starting slowly and build up steadily. Varying between running and walking is a great way to not only start a running routine but also to add distance to your workout so you can work up to running longer.

Running can not only help you lose weight and improve cardiovascular health, but it can also boost your mood and give you a sense of accomplishment. Just remember to warm up before each run, fuel your body with the proper foods and drinks, and stay consistent and patient to see progress.

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