How to Get Started Running

Revving up the mind and body: the transformative power of running

Running isn’t just a sport—it’s a lifestyle. Whether you’re jogging, slogging, or crushing miles, the moment you lace up your shoes and hit the trail, you’re joining a passionate, global community. From your first run-walk around the block to tackling tempos, track sessions, or meditative miles, running evolves with you. It can be a personal journey toward health, happiness, or competition, or simply the pursuit of that transcendent runner’s high.

A Sport Where Every Surface is a Trail

Every outdoor activity has its natural terrain. Climbers scale craggy peaks, hikers wander winding trails, and skiers carve S-turns through snow-laden slopes. But for runners, every surface is a trail. Whether it’s city sidewalks, park paths, rugged mountain terrain, sandy beaches, or remote backcountry routes, the world is your playground. The beauty of running rests in its simplicity—you can run anywhere, anytime. Each mile is a victory, a triumph over the voice in your head telling you to stop and go back to the couch. Whether you’re jogging around the block or prepping for an ultra, it’s all about the journey.
Running: A Primal Instinct

As Tim Evens, MS DPT (Master’s of Science, Doctor of Physical Therapy), and seasoned long-distance runner, puts it, “Running is the most primal human form of exercise. Humans are designed to run long distances—slowly, perhaps, compared to other animals, but we’re built for it.” If you’re feeling the itch to start running, the best way is to begin by walking briskly for 20–30 minutes, and every five minutes, try a light jog for about one minute. Gradually build up to alternating between walking and light jogging, increasing the time you spend running as you go.

So, run like you were born to—it’s in your DNA.

Slow and Steady Wins the Run

There’s power in gradual progress, so pace yourself. If you’re a beginner or re-entering the sport, start slow. Evens says that running 20-30 minutes per week is a good starting point, and you should aim to increase your running volume by no more than 20% each week. He notes that if you’ve been strength training or doing plyometric exercises like jump squats or box jumps, your body might already be better conditioned to handle the impact of running. There’s no shortage of open-source training plans online that can guide you toward your distance goal, whether you’re aiming for a 5K or even an ultramarathon.

A lot of people worry that their body isn’t designed for running. Evens points out that if you’ve been dealing with pain that has limited your ability to run, experimenting with different running styles might be the key to finding a movement pattern that works with your body. “Keep in mind that many ultramarathoners finish their races with significant osteoarthritis, yet they still manage long distances. If you’re over 40, osteoarthritis is a common reality, but don’t let that deter you. Proper form, pacing, and gradual progression are essential to avoiding injury and building up to longer runs.”

Run For Your Life

Running isn’t just about getting out of the house, burning calories or hitting a specific time—it’s about the long-term benefits. Physically, it boosts your heart health, improves circulation, reduces the risk of cardiovascular diseases, and helps lower blood pressure. Over time, running strengthens your lungs, increases stamina, and improves joint health.

But as any runner knows, the benefits go beyond the physical. Mentally, running can be a game-changer. It sharpens focus, reduces stress, and gives you a much-needed mood boost. Many runners experience a surge of energy after a morning run, setting a positive tone for the day ahead. Or their evening run becomes a touchstone of community or solace after a long day at work or school. Running helps you sleep better, feel better, eat better, and even improve your social life. What’s not to love?

Healthy Strides: Form, Recovery, and the Art of Rest

Proper form is crucial for avoiding injury, but it’s important to remember that everyone’s body is different. Cory Smith notes that while there is no one-size-fits-all perfect running form, there are key elements people can aim for. “Things such as landing underneath your center of gravity and maintaining a 90-degree perpendicular angle between your shin and the ground at the moment of impact are important aspects of proper running form,” Smith explains. “In general, beginners should focus more on developing the strength to maintain good running form, rather than perfecting it right away. Often, runners lack the strength needed to hold proper form, so building that base strength is essential.”

Smith also emphasizes that developing running form can happen naturally through running itself. “In general, keep your posture upright but relaxed, with your head looking forward—not down at your feet. Shoulders should stay relaxed, arms should swing forward, and your motion should feel smooth. Like with anything, your technique will improve over time and miles.”

Rest days are as important as training days, and sometimes harder to enforce. Don’t be afraid to take time off, especially if you’re feeling tired or sore. Active recovery and stretching will help keep you in top shape.

The Art of Going the Distance

To run longer and faster, focus on gradually building endurance. Start with shorter distances at a comfortable pace, then slowly increase your mileage over time. You’ll want a mix of slow and faster runs, even if you’re working on a PR—personal record.

Interval training and speed workouts are great tools for improving your pace and stamina. These sessions alternate between fast and moderate speeds, helping you build endurance and boost your performance.

But in the long run, consistency is more important than speed. If fact, marathon training courses stress slow or tempo runs. Supplement your running with strength training and cross-training activities like cycling, climbing, swimming or hiking.