3 Things I Wish I Knew Before I Started Running (Beginner Running Tips You Need to Hear)

If You’re New to Running, Read This First 

I started running on a random Tuesday, or it might have been a Thursday. Who knows? One thing is for sure, I didn't know what the heck I was doing. I put on the only pair of running shoes I owned, an old cotton t-shirt and went out there. Didn't know where I was going or how long I would be out there. I just knew I wanted to try.

 My first run was a few minutes in one direction and then then turning around and heading back home. I don't remember exactly how long or how far I went that first time. What I do remember is going out for another run the next day. Spotting the tree I had turned around at the day before and going just a little further before turning around once again. After a few more days I started finding my groove.

If you’re just beginning your running journey, chances are you feel unsure or maybe even intimidated. That’s normal. But the truth is: you don’t need to be fast or fit to start—you just need to be willing.

To save you from some of the doubt and frustration I went through, here are three beginner running tips I wish someone had told me at the start.

1. You Don’t Need to Look Like a Runner to Be One

When I first started running, I thought I needed to look a certain way to belong. Lean, athletic, confident. I wasn’t any of those things. For my first weeks of running, I would head out first thing in the morning, when even the birds were barely awake, and run on a secluded path behind my house. The path cut across a field. No one in sight to judge me and my lack of skills. 

 I remember talking with a friend once who told me she wanted to lose weight before going to the gym. It broke my heart, but I get it. Starting a physical activity can be daunting and intimidating especially when we feel out of shape. It's a vicious circle, but we need to break that.

Over the years I'm happy I didn't stop myself because I didn't have the right clothes or the “ideal” runner body. You don’t need to be fast, and you certainly don’t need to compete with anyone.

Running is for everyone. That includes you—exactly as you are right now. Once you give yourself permission to accept that, you'll have a huge weight lifted off your shoulders.

Don’t wait to look or feel like a runner. You become one the moment you take that first step.

2. Starting Slow Is the Smartest Thing You Can Do

One of the biggest mistakes new runners make is trying to go too far, too fast. I made that mistake, too. I thought walk breaks meant I was failing. I thought I had to run nonstop. All that did was leave me sore, frustrated, and discouraged.

In my first few years running, after a winter of not running, spring would come and I would get excited about getting to run again. Without fail, every spring I fell into the trap: too much too fast. And injuries followed. There's a general rule in running: never increase more than 10% your weekly volume. There's a reason for this. Gradual increases in distances covered or time spent running per week will allow your body to adapt and grow stronger. Too much too fast is a recipe for injury. And if you're injured there's no fun in running anymore.

Here’s what I know now: starting slow isn’t failing—it’s smart training.

The best way to build endurance is gradually, and run-walk intervals are ideal for beginners. They reduce injury risk, keep you from burning out, and make the whole experience feel more doable.

Try this beginner-friendly run/walk workout:

• Warm up: 5-minute brisk walk

• Workout: Alternate 1 minute of running and 2 minutes of walking for 20 minutes

• Cool down: 5-minute walk

Adjust the intervals as your body adapts.

 When in doubt, slow it down. Sustainable progress beats burnout every time.

3. Progress Isn’t Just About Distance or Pace

In the beginning, I obsessed over distance and pace. I thought “real” runners logged long distances and ran fast. But focusing only on numbers can make you miss the real progress that matters most.

Here’s how beginner runners should measure success: 

• You showed up even when you didn’t feel like it

• You took time for yourself in a busy week

• You pushed through self-doubt and kept going

• You felt better after the run than before

Running is just as much a mental and emotional win as a physical one. Tracking how you feel—not just how far you go—keeps you motivated and grounded.

 To help you track your running progress, check out my 6 ways to track your running progress. 

Bonus Tip: You Don’t Have to Figure This Out Alone

Starting a new habit—especially one as physically and mentally challenging as running—can feel overwhelming. You might be wondering:

• What should I wear?

• How often should I run?

• What if I feel like giving up?

That’s exactly why I created a free resource to guide you.

Download “What Every Beginner Runner Needs to Know (But Is Too Afraid to Ask”)

Inside, you’ll find beginner-friendly answers, mindset tips, and a printable tracker to help you build consistency with confidence.

Final Words of Encouragement for New Runners

Running isn’t about being the fastest. It’s not about crushing every workout. It’s about showing up for yourself, one step at a time. The only thing that makes you a runner is running—your pace, your path, your journey.

So if you’re just starting, take a deep breath and know this: you are already a runner.

Be patient. Be proud. And keep moving forward—one run, one mindset shift, one win at a time.