Beginner's Guide to Running

Running has many physical, mental, and emotional benefits. Here are some great reasons to start running.

By Ryan Adams — March 13, 2023

Tags: athletics, beginners guide, exercise, fitness, goal setting, holistic wellness, physical wellness, running

"The journey of a thousand miles begins with a single step." While Laozi likely didn't intend this literally, it falls perfectly in line with anyone looking to begin running as an exercise or hobby. Running typically gets a bad rap, whether because it was used as a form of punishment in certain sports or maybe from poor memories of having to do so during a presidential fitness test. The improper introductions likely cause the negative attitudes associated with it, and rightfully so. After all, it's not the most comfortable form of physical activity. Like anything, getting the ball rolling is the hardest part; once you pass those initial stages of discomfort, the momentum will carry you through to bigger and better things.

Why Run?

Running has many health benefits, physically and mentally. Physically it improves cardiovascular fitness, which lowers the risk of heart-related illness short and long-term, and your bones and muscles will adapt to the impact of every step by growing harder and stronger, respectively, making it an effective body-weight exercise. Beyond just the physical, running regularly is an effective form of stress release and produces the feel-good endorphins colloquially known as a "runner's high." If you often drift during classes, including a run in your routine is also known to clear brain fog and increase mental clarity. When wrestling with big decisions or problems, running proves meditative and helps me find a solution. It's also a great way to get to know the area where you live.

Start Small

Hopefully, I've convinced you to consider adding running to your regimen. That said, I want to emphasize it's important to start small. You may have heard stories of people like Dean Karnazes, who picked up running again on his thirtieth birthday by running thirty miles after a fifteen-year hiatus, eventually running fifty marathons in fifty days. Or maybe David Goggins, who ran his first 100-mile race without training (much to his physical detriment). These are anomalies to marvel at rather than examples to model yourself after. It's great if you feel excited and ready to seize the day, but starting with an overambitious run is a recipe for either impact-related injuries from lacking the strength to sustain yourself or burnout in the long run. Your starting point will vary on where your general fitness is at, so don't compare yourself to where somebody else is today.

When beginning running, start by measuring your time rather than distance. If you can manage, try to run for ten minutes straight. If this is out of your capabilities, that's okay. Take the buildup slower. Jog a minute and walk a minute. The idea is to give your body the time to adapt to a new stimulus. Progressing too quickly can lead to shortness of breath, light-headedness, or a stress-related bone injury. You may even start with this exercise every other day. Listen to your body. If you feel your leg throbbing after a run, don't be afraid to take the next day off. Eventually, you'll work up to running five to seven days a week. After that point, increasing your time from ten to fifteen minutes becomes more feasible. Start small and increase slowly. If you want to test yourself, sign up for a local 5k race (3.1 miles for those unfamiliar with the metric system). Having a race on the calendar gives you something to work toward, which supplies the motivation to run on the days you may not want to.

Running Specialty Stores/Running Clubs

Navigating what shoes to get can be difficult for a beginner, but a good pair of running shoes is essential for preventing injury. Running shoes are pricey, but they save your legs in the long run (literally) in a way that department-store tennis shoes won't. If you search for running shoes online, you'll see familiar brands like Nike, Asics, or Adidas and some unfamiliar brands like Hoka One One, Brooks, or Altra. These are just a few of the many companies that produce running shoes. I recommend you visit your local running specialty store. A reliable nationwide franchise is FleetFeet, but there are many regional franchises and mom-and-pop stores to choose from.

The best part about these stores is you have people passionate about running who want to help you find the best pair of shoes to get you rolling. They will likely have you do a few short strides to look at how your foot hits the ground so they can recommend a shoe that might correct your footfall if you land too far on the inside or outside of your foot. From there, they will bring out a variety of brands at different price points and, almost as necessary, in different colorways. At the same location, you can also pick up running shorts, shirts, and pullovers, although these aren't quite as necessary as prioritizing a good pair of shoes, which you'll want to replace your shoes around 400-500 miles. Going to these stores may also put you in touch with local running groups and more experienced runners who are almost always willing to help someone starting. Alternatively, most universities will have student-led running clubs that will provide you with running partners who can provide company and encouragement at any point in your career.

Nutrition/Hydration

Because you will be burning more calories, eating more quality foods is essential to fuel your body. Undernourishing can lead to exhaustion, injury, or even conditions like anemia, a deficiency of red blood cells that carry oxygen. The idea is to improve your physical and mental fitness, so replacing the calories your burn while exercising and providing your body with the nutrients required to rebuild the muscles that break down while running are essential. Choose foods high in proteins and fats. A Greek yogurt parfait with fresh or frozen berries and honey is an excellent way to replenish after a run.

Fuel with carbs from fruit like bananas and papaya or grains like oatmeal and bread. Start your day right with eggs in any form. Up your water consumption as well, and consider adding natural juices or smoothies as well. Many sports drinks are high in sugar, so if you need to replace electrolytes from heavy sweating, consider brands like Pedialyte or LiquidIV. You'll find that when you fuel your body properly, you'll feel better on your runs and in your regular day-to-day life too.

These are just a few tips to get you started on your journey with running to hopefully make it enjoyable rather than traumatizing. Even if you decide this isn't the form of exercise for you, I encourage you to find a way to stay physically fit, whether through intramural sports, swimming, cycling, or any other extracurricular activities your university may offer. Take advantage of readily available resources and begin building your fitness foundation while you're young. Your health is a short and long-term investment.

Ryan Adams

Ryan Adams is a professional runner currently based in Atlanta, Georgia. He graduated from Furman University in 2021 earning a bachelor's degree in Spanish Literature and Politics & International Studies, with an interdisciplinary minor in Latin American Studies.

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