Cardio Workout

Running for Beginners – Tips and Strategies

Hi, you want to start your workout routine but don’t know where to start, and what should you do?

Don’t worry, in this article I will provide the most important tips, strategies and pre-run training plans for beginners to get started and stay motivated so follow along with me.

Running for Beginners What do I need before starting?

Running is simple, isn’t it? All you need is a pair of shoes and head out the door. Well, okay, not that fast.

Yes, you do need a good pair of running shoes, but other essential items can help make your training more successful and enjoyable. Let’s face it, if you enjoy an activity, you are more likely to stick to it.

Invest in a good pair of running shoes

Running for beginners - invest in a good pair of running shoes
Running for beginners – invest in a good pair of running shoes

Running on the sidewalk requires quality shoes. To reduce injuries and feel comfortable, you need shoes specifically designed for running.

Ideally, you should get a pair of shoes at a specialist jogging store or podiatrist. If this is not possible, find a pair of running shoes that suit your needs.

Choose comfortable clothes that help get rid of sweat

When it comes to clothing, comfort is key. Wear light shorts, shorts, and shirts designed for fitness activities.

Find a sweat absorbent material and also think about the weather. Wearing layers of clothing in winter helps keep you warm and allows you to remove clothing as necessary once the warm-up begins.

Lined jogging socks are essential, too. Again, look for labels that say ” wick away sweat ,” and think of wool socks for the winter. And finally, for women, don’t forget the supportive sports bra.

Use technology to track your progress

Activity and fitness trackers like Fitbit, Garmin, and more can help keep you motivated and on the right track to achieve your running goals. Many of these wearables can track:

  • The distance traveled
  • How many steps have you run
  • The number of calories you burned
  • Running speed
  • Your heart rate

Here is a manual hour to calculate the activity rate: Take advantage of the price of 79.00 pounds instead of 150.00 pounds from the Noon site ( with a reduction from the site up to 47.33%. )

Listen to your favorite music

A great way to stay motivated is by listening to your favorite tunes while you run. Create a playlist of music that’s most likely to get you moving.

However, be sure to use your headphones wisely. You may want to use only one earphone, which allows you to stay alert and aware of what is going on around you.

Running for Beginners: A Weekday Guide

Running for Beginners: A Weekday Guide
Running for Beginners: A Weekday Guide

Your number one goal is to build confidence and stamina. Try to do two to three rounds each week at an easy to moderate pace. You can always add techniques like fast jogging or high-intensity exercises, it’s just a matter of getting your body used to the job.

For example, a beginner’s running routine in a week at a glance might look like this:

Beginner training routine

Monday: Run 2 miles at a moderate pace with a walk / runner style. For the first mile, run for one minute, and walk for one minute. For the second mile, run for 90 seconds, and walk for one minute.

Tuesday: Focus on full-body strength training .

Wednesday: Make this a day off. Take a walk or do some light yoga and stretches.

Thursday: Run 2 miles at a moderate pace, using the walking / running technique. Try to increase your pace a little from the previous run. For the first mile, run for one minute, and walk for one minute. For the second mile, run for 90 seconds, and walk for one minute.

Friday: Focus on full-body strength training.

Saturday: March exercises cardio for 30 to 60 minutes , such as walking or cycling or swimming.

Sunday: Make this a day off. Go for a walk or do some light yoga and stretches.

As you gain strength and endurance, you can gradually start increasing your distance, or you can add an extra day of running to your weekly routine. Decide what works best for you, but do so slowly.

Important information to know before running in the rain

How do you maintain your enthusiasm?

Running for Beginners - How to stay motivated?
Running for Beginners – How to stay motivated?

Running, like many other activities, has a honeymoon time when everything is great, and you can barely put on your shoes and start running. Then, you may find that enthusiasm begins to fade.

Keep it simple: Rule # 1 to stay motivated, especially in the beginning, is to keep it simple. Stick to a fitness plan that includes jogging two days a week.

Gradually increase miles: As you gain stamina and confidence, you can adjust your running schedule from 2 running days to 3. You can also add miles to your running days but not add a day and extra miles at the same time.

Exercise with a partner: If you need some accountability to motivate you, try enlisting a friend or family member. Meeting with others who share a common goal can help you feel rejuvenated and rejuvenated.

Goal setting and tracking: When you set goals and challenge yourself to achieve them, this can keep you motivated. When you reach your goal, reward yourself, then set a new goal.

Keep an eye on your progress: Tracking your running progress can help inspire and motivate you to reach new goals. You can use the activity tracker to record your weekly miles, running speed or calories burned.

Safety Tips

Food and Water: Sticking to a running protein requires proper fuel in the form of food and fluids, preferably water. Make sure to stay hydrated by drinking fluids before, during, and after your run.

Avoid headphones or maybe even a single speaker: Be it cars, cyclists, or other runners, hearing what’s going on around you is the key to staying safe. If you want to listen to music, just wear one headphone, or ditch the headphones, turn on the speaker on your phone and enjoy that way.

Slow and steady wins the race: Ask any seasoned runner what the biggest mistake in training is, and you’ll likely hear that he ran a lot too early. Whether you are running as part of a general fitness plan or training for a race, increasing your mileage gradually over time is essential.

Cross Exercises for General Fitness: Running shouldn’t be the only form of exercise. To reduce the risk of injury and increase running performance, it is important to do cross exercises. 

Strength training, swimming, cycling, and yoga are excellent additions to your weekly workouts. Aim for strength training exercises two days a week, focusing on the major muscle groups.

Stretching exercises before and after running : 5 to 10 minutes before running and 5 to 10 minutes after running to stretch. Focus on dynamic stretches before a workout and static stretches like quad stretches afterward.

Comfort: Rest days not only help you recover, but they also allow you to become a better runner. Active rest days and total rest days can help prevent overtraining syndrome (OTS). 

According to the American Council on Exercise , OTS can reduce your fitness levels and increase your risk of running-related injuries.


A regular running routine provides a variety of benefits. Not only will it help boost cardiovascular fitness, but it can also improve blood flow and brain function while reducing stress and lowering the risk of certain health conditions.

Finding success with a running routine takes patience, persistence, and time. Commitment, following a plan, and consistency with your training is a good way to start.

Be sure to check with your doctor before starting any exercise program, especially if you have a health condition. Your doctor can help you determine the amount and type of activity that is safe for you.

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