How to Become a Runner for Beginners: Your Path to Fitness

Running can be a rewarding and enjoyable experience, whether aiming to conquer your first 5K, boost overall health, or discover a new way to move your body.

The key is to develop a sustainable and enjoyable routine that helps you to run pain-free and consistently. So, let's explore how to get started.

Health benefits of running

Running builds endurance and stamina, crucial for tackling goals like marathons. It also improves bone mineral density, reduces osteoporosis risk, and enhances balance and coordination. [1, 2]

Beyond the physical, running can be a powerful tool for mental health. [3] For some, it can be a form of stress relief, anxiety management, and even mood-boosting. It provides time for reflection and can be a meditative experience.



» Improve your performance with blood testing for athletes

Becoming a runner: what's the proper form?

While there's no universal approach, some fundamental principles can help you run efficiently and comfortably:

1. Engage your core

Engaging your core muscles by walking backwards can be a way to enhance stability and balance on uneven terrain. [4] However, other factors like leg strength, ankle flexibility, and appropriate footwear also play a crucial role.

2. Shorten your stride

A review published in the Journal of Sports Medicine found that shortening stride length may be linked to improved running economy in some individuals. However, more research is needed to understand the full scope of this relationship. [5]

3. Experiment with different foot strikes

Changes in vertical impact forces can influence running-related injuries, according to a review published in the Journal of Orthopaedic & Sports Physical Therapy. [6] However, the optimal foot strike for injury prevention varies depending on individual factors.

While experimenting with different foot strikes can be informative, remember that natural doesn't always equal optimal. If you're a first-time runner, professional advice can ensure your technique is safe and minimizes injury risk.



Building a sustainable routine

Instead of aiming for specific days per week, start by building a flexible and sustainable training schedule. Consider your current activity level, listen to your body's signals, and gradually increase volume and intensity.

While exceeding the body's capacity for training stress can contribute to the risk of injuries, the specific threshold for overtraining varies significantly between individuals. [7] Factors like experience, current fitness level, and recovery capabilities also play a role.

Exercise programs

Structured interval programs like Couch to 5K can help to build running endurance. For example, you can start by alternating one minute of brisk walking—around 13-15 minutes per mile—with one minute of jogging—about 10-12 minutes per mile.

Adding weight-bearing exercises to your training routine may help improve your running economy and biomechanics. [8] The specific types of drills and their impact will depend on your individual needs, fitness level, and training goals.

» Find out if you really need both cardio and strength training

Cultivating discipline

Regularly completing runs can improve Vo2 max levels. However, individual factors like personality and motivation play a significant role. Listen to your body and focus on sustainable progress over pushing through pain.

Overcoming initial challenges during a run, such as feeling out of breath or tired, can help improve your stamina. However, it's crucial to distinguish between healthy ones and signs of overexertion.

Pushing through pain or excessive fatigue can be counterproductive and lead to injury. Listen to your body, adjust your pace as needed, and gradually increase intensity to improve your stamina safely.

Warming up and cooling down

Warming up is necessary to prepare the muscles and joints for the demands of running. Aim for five to ten minutes of dynamic exercises like leg swings and hip circles. Additionally, try to start with a brisk walk and gradually transition to a light jog before hitting your stride.

Incorporating recovery days into your training is highly recommended for most first-time runners to prevent injuries, optimize performance, and strengthen the immune system. [9] However, individual factors like fitness level, training intensity, and personal responses to rest might also influence the frequency and type of recovery needed.

» Figure out how much water you need during exercise

Fueling progress, not pain

Post-run soreness and tightness are standard, but if these sensations persist or worsen, it's more than just discomfort. Ignoring sharp, stabbing pain is far more detrimental than taking a rest day.

Unlock your potential: become an efficient runner

Managing sleep, recovery, nutrition, and optimal hydration when exercising is essential. As you gain experience, you'll become better at identifying your individual needs and tailoring these aspects to optimize your training and support your well-being.

InsideTracker can help you to become a runner journey by analyzing your unique biomarkers to provide you with a healthy baseline to see where you're optimized and where you need improvement. You'll get science-backed, tailored nutrition and recovery tips to train smarter, run more robust, and conquer your goals.

InsideTracker doesn't diagnose medical conditions. If you have any health concerns, consult your physician.

References:

[1] P. D. Chilibeck, D. G. Sale, and C. E. Webber, “Exercise and bone mineral density,” Sports Medicine, vol. 19, no. 2, pp. 103–122, Feb. 1995, doi: 10.2165/00007256-199519020-00003.

[2] J.-C. Cheng, C.-Y. Chiu, and T. Su, “Training and evaluation of human cardiorespiratory endurance based on a fuzzy algorithm,” International Journal of Environmental Research and Public Health, vol. 16, no. 13, p. 2390, Jul. 2019, doi: 10.3390/ijerph16132390.

[3] F. C. Oswald, J. Campbell, C. Williamson, J. Richards, and P. Kelly, “A Scoping Review of the Relationship between Running and Mental Health,” International Journal of Environmental Research and Public Health, vol. 17, no. 21, p. 8059, Nov. 2020, doi: 10.3390/ijerph17218059.

[4] H.-G. Cha, T.-H. Kim, and M.-K. Kim, “Therapeutic efficacy of walking backward and forward on a slope in normal adults,” Journal of Physical Therapy Science, vol. 28, no. 6, pp. 1901–1903, Jan. 2016, doi: 10.1589/jpts.28.1901.

[5] I. S. Moore, “Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy,” Sports Medicine, vol. 46, no. 6, pp. 793–807, Jan. 2016, doi: 10.1007/s40279-016-0474-4.

[6] M. O. De Almeida, I. S. Davis, and A. D. Lópes, “Biomechanical Differences of Foot-Strike Patterns during Running: A Systematic Review with meta-analysis,” Journal of Orthopaedic & Sports Physical Therapy, vol. 45, no. 10, pp. 738–755, Oct. 2015, doi: 10.2519/jospt.2015.6019.

[7] M. Kellmann et al., “Recovery and Performance in Sport: Consensus statement,” International Journal of Sports Physiology and Performance, vol. 13, no. 2, pp. 240–245, Feb. 2018, doi: 10.1123/ijspp.2017-0759.

[8] A. Šuc, P. Šarko, J. Pleša, and Ž. Kozinc, “Resistance exercise for improving running economy and running biomechanics and decreasing running-related injury risk: A narrative review,” Sports, vol. 10, no. 7, p. 98, Jun. 2022. doi:10.3390/sports10070098

[9] L. Besedovsky, T. Lange, and J. Born, “Sleep and immune function,” Pflügers Archiv - European Journal of Physiology, vol. 463, no. 1, pp. 121–137, Nov. 2011. doi:10.1007/s00424-011-1044-0

[10] B. Nogal, S. M. Vinogradova, M. Jorge, A. Torkamani, P. Fabián, and G. Blander, “Dose response of running on blood biomarkers of wellness in generally healthy individuals,” PLOS ONE, vol. 18, no. 11, p. e0293631, Nov. 2023, doi: 10.1371/journal.pone.0293631.

[11] M. Chen and A. Russo-Neustadt, “Running exercise‐induced up‐regulation of hippocampal brain‐derived neurotrophic factor is CREB‐dependent,” Hippocampus, vol. 19, no. 10, pp. 962–972, Mar. 2009, doi: 10.1002/hipo.20579.