Starting a running habit is one of the best decisions you can make for your health, but it can feel overwhelming if you don't know where to begin. This guide will walk you through everything you need to know to start running safely, build consistency, and develop a lifelong love for the sport.
Why Start Running?
Running offers incredible benefits:
- Improved Cardiovascular Health: Strengthens your heart and lungs
- Weight Management: Burns calories and boosts metabolism
- Mental Health: Reduces stress, anxiety, and depression
- Stronger Bones & Muscles: Builds bone density and muscle strength
- Better Sleep: Improves sleep quality
- Community: Connect with other runners in Utah's vibrant running community
Getting Started: The Basics
1. Get Proper Running Shoes
This is non-negotiable. Wearing the wrong shoes (or old, worn-out shoes) is the #1 cause of running injuries for beginners.
Visit UtahRUN for a free 3D foot scan and gait analysis. We'll help you find the perfect shoe for your foot type and running style. Don't just buy shoes onlineget fitted by experts!
2. Start with Walk-Run Intervals
Don't try to run continuously from day one. Use a walk-run approach:
Beginner's First Week Plan
Day 1-2: Walk 5 minutes, run 1 minute, repeat 4 times (24 minutes total)
Day 3-4: Walk 4 minutes, run 2 minutes, repeat 4 times (24 minutes total)
Day 5-6: Walk 3 minutes, run 3 minutes, repeat 4 times (24 minutes total)
Day 7: Rest day
3. Start Slow
Your pace should be conversationalyou should be able to speak in full sentences while running. If you're gasping for air, you're going too fast. Slow down!
4. Frequency Over Distance
For the first month, focus on consistency rather than distance. Running 3-4 times per week for 20-30 minutes is better than one long run that leaves you injured.
Your First Month Plan
Week 1-2: Building the Habit
- Run 3-4 times per week
- 20-30 minutes total (including walking)
- Focus on consistency, not speed
- Always include a 5-minute warm-up walk
Week 3-4: Increasing Running Time
- Gradually increase running intervals
- Aim for 5-10 minutes of continuous running
- Still run 3-4 times per week
- Take rest days between runs
Essential Running Tips for Beginners
Warm-Up & Cool-Down
Warm-Up: Start with 5 minutes of easy walking, then some light dynamic stretches (leg swings, arm circles)
Cool-Down: End with 5 minutes of easy walking, then static stretches (hold 30 seconds each)
Proper Running Form
- Posture: Stand tall, slight forward lean from ankles
- Arms: Relaxed, bent at 90 degrees, swing naturally
- Footstrike: Land midfoot, not on your heels
- Cadence: Aim for 170-180 steps per minute (shorter, quicker steps)
Breathing
Breathe naturally through your nose and mouth. Don't overthink it. If you're gasping, slow down.
Common Beginner Mistakes to Avoid
- Running Too Fast: Most beginners run too fast. Slow down!
- Running Too Far: Don't try to run 5 miles on day one. Build gradually.
- Skipping Rest Days: Your body needs time to recover and adapt
- Wearing Old Shoes: Invest in proper running shoes
- Comparing Yourself to Others: Everyone starts somewhere. Focus on your own progress
- Ignoring Pain: Some muscle soreness is normal, but sharp pain means stop
Staying Motivated
Set Realistic Goals
Start with small, achievable goals:
- "Run 3 times this week"
- "Run for 10 minutes without stopping"
- "Complete a 5K in 6 weeks"
Find a Running Buddy
Running with others makes it more fun and keeps you accountable. Join a local running group or find a friend to run with.
Track Your Progress
Use a running app (Strava, Garmin, Nike Run Club) to track your runs. Seeing your progress over time is incredibly motivating.
Celebrate Small Wins
Every run is an achievement! Celebrate when you run longer, faster, or more consistently than before.
Utah-Specific Tips for Beginners
Altitude
If you're new to Utah or running at elevation, expect to be slower and more breathless initially. This is normal! Your body will adapt in 2-3 weeks.
Weather
Utah weather can be extreme. Start in comfortable conditions (spring/fall) if possible. Dress appropriately for the season.
Terrain
Start on flat, smooth surfaces (paved paths, tracks). Save trails for when you're more experienced.
When to See a Doctor
Before starting any exercise program, especially if you:
- Are over 40 and haven't exercised in a while
- Have existing health conditions
- Experience chest pain, dizziness, or severe shortness of breath
Consult your doctor first. They can help you start safely.
Your First 5K
After 4-6 weeks of consistent running, you'll likely be ready for a 5K race! Utah has many beginner-friendly 5Ks. Check our Race Calendar for options.
6-Week 5K Training Plan
Week 1-2: Run 3x/week, 20-30 min (walk-run intervals)
Week 3-4: Run 3-4x/week, 25-35 min (increase running time)
Week 5: Run 4x/week, 30-40 min (aim for 2-3 miles continuous)
Week 6: Run 3x/week, taper before race day
Final Thoughts
Starting to run is a journey, not a destination. Be patient with yourself, celebrate small victories, and remember that every runner was once a beginner. The most important thing is to starteven if it's just a few minutes of walking and running.
Ready to begin? Visit UtahRUN for expert advice, proper shoe fitting, and all the gear you need to start your running journey. We're here to support you every step of the way!
