How to Start Running - The Absolute Beginners' Guide

Easy Steps to Learn How to Run

Female runner running in urban environment.
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Starting a new running habit can feel overwhelming to a beginner runner. If you're feeling intimidated or nervous about getting started with running, don't worry, that's completely normal. Instead of starting your running habit blindly, it's helpful to learn some basic information about running. Here are some of the basics about running to help you get started.

Getting Started

Before you even take your first steps, here are some important basics you should know.

Beginners' Training Schedules

When you're first getting started with running, it's helpful to follow a schedule. Here are some training schedules designed with beginners in mind.

Learn to Run Schedules and Programs:

Beginner 5K Training Schedules: A 5K (3.1 miles) race is a perfect entry-level race for beginner runners. Here are some 5K training schedules designed for new runners.

Once you have some running experience under your belt, you may want to tackle a longer distance race. Check out beginner training schedules for 5 miles, 10K (6.2 miles), half marathon (13.1 miles), or marathons (26.2 miles).

Beginner 8K or 5-mile Training Schedules:

Beginner 10K Training Schedules:

Beginner Half Marathon and Marathon Training Schedules:

Frequently-Asked Questions from Beginner Runners

It's very normal to have lots of questions when you're learning to run and starting a new running habit. Here are some common questions from new runners.

Treadmill Running Basics

Many new runners get started and learn to run on a treadmill. There are lots of treadmill running benefits, such as not having to worry about the bad weather or time of day that you're running. Here are some basics about how to run on a treadmill.

Nutrition and Hydration for Beginner Runners

A runner's diet is important not for only maintaining good health, but also to promote peak performance. Here's some basic nutrition and hydration advice for beginner runners.


Stretching after a brief warm-up and after your runs can help prevent injuries. Here are some basics about stretching:

Staying Motivated

Maintaining your motivation is tough for any level runner, but especially for beginners. Here are some ways you can stay inspired to keep running.

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