Tips and Strategies for Starting a Running Routine

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.How we vet brands and So, you’ve caught the running bug and want to get into a regular running routine. But where do you start, and how do you pace yourNot to worry. We’ve got the tips, strategies, and training plans you need to get started and stay motivated. And if you think you’re ready to tackle a 5K, we have training advice for that, too.

What do you need to get starteRunning is simple, right? All you need is a pair of shoes and out the door you go. Well, not so fasYes, you do need a good pair of running shoes, but other essential items can help make your training more successful and more enjoyable, too. And, let’s face it, if you enjoy an activity, you’re more likely to stick with iInvest in a good pair of running shoHitting the pavement requires more than a pair of Vans or Converse. To reduce injuries and increase comfort, you need shoes that are designed specifically for running.

Ideally, you should get fitted for a pair of shoes at a running specialty store or with a podiatrist. If that’s not possible, do some research and look for a pair of running shoes that fits your needsOpt for comfortable, sweat-wicking clothWhen it comes to clothes, comfort is key. Stick with lightweight pants, shorts, and shirts designed for fitness activitieLook for sweat-wicking material and also consider the weather. Wearing layers in the winter helps keep you warm and allows you to remove clothing as necessary once you start warming up.

Cushioned running socks are also essential. Again, look for labels that say “sweat-wicking,” and consider wool running socks in the winter. And finally, don’t forget a supportive sports brUse technology to track your progrActivity and fitness trackers like Fitbit, Garmin, and others can help keep you motivated and on track with your running goals. Many of these wearable gadgets can keep track ofthe distance you’ve rhow many steps you’ve rhow many calories you’ve buyour running payour heart raShop for Fitbit, Garmin, and other fitness trackCreate a running playliA great way to stay motivated is to listen to your favorite tunes while you’re running. Create a playlist with the music that’s most likely to keep you moving. You can also select your favorite tunes from music apps like Pandora, Spotify, or Apple Music.

That said, be sure to use your headphones wisely. You may want to use just one earbud, which allows you to stay alert and aware of what’s going on around you.A beginner’s guide to runniThe first priority when starting a running routine is to keep it simple. Don’t worry about following a complicated programYour initial goal is to build confidence and stamina. To do this, Steve Stonehouse, NASM CPT, USATF run coach, director of education for STRIDE, suggests aiming for two to three runs each week at an easy to moderate pace“You can always add techniques like speed work and tempo runs later, but right now it’s just about getting your body used to the work,” he saiFor example, a beginner’s week-at-a-glance running routine might look like this: