Let me be honest: I don’t love running. There are days when it’s tolerable enough for me to like it, but I’m not exactly heading out to chase a runner’s high regularly. As a girl who prefers to lift weights and strength-train, I often have to mentally negotiate with myself to run.
So if you’re someone who wants to run but can’t quite fully get into it yet, this one’s for you. You don’t have to love running to make it part of your lifestyle. Whether you’re eyeing your first marathon or just want to switch up your cardio routine, here are some real, no-frills running tips from a girl who gets it!
Running Tips for Beginners
1. Forget “All or Nothing”
Like any other task, you can’t force yourself to genuinely enjoy running if your heart’s not in it. And why is your heart not in it, exactly? We tend to have an “all or nothing” mindset when we start a new hobby or project. If it’s not perfect from the get-go, we become discouraged and defeated. We ask ourselves, is this even worth the effort if I don’t do well?
If you think running means pounding the pavement for 10 kilometers straight or nothing at all, stop right there. It’s time to ditch perfection and just be present. Just show up! That is the first step to accomplishing anything. It’s okay to start small and work your way from there.
Try walk-run intervals. For example, jog for 1 minute, walk for 2. Repeat for 20-30 minutes. This helps build stamina without draining your energy or motivation.
Progress isn’t about going fast or far right away—it’s about consistency. You’re already winning just by showing up.
2. Find Your “Why”
What really gets you out the door? Maybe it’s clearer skin from sweating, mental clarity, or just having alone time before the chaos of the day. Personally, I run because it gets my heart pumping and keeps my mind focused. It’s a simple and accessible way to improve physical endurance while keeping anxiety in check.
So ask yourself: Why do you want to start running? Keep that “why” close when motivation dips (because trust me, it will). You can also check out these workout tips to stay inspired.
3. Don’t Overly Fixate on Form
Running might seem like a very straightforward exercise. After all, that’s all there is to it; you just… run! But contrary to what beginners think, there is a proper running form to ensure efficient movement, prevent injury, and enhance performance.
Keep an upright posture with a slight forward lean, landing with your feet beneath your hips, and engaging your core and arms in a relaxed manner. Focus on a midfoot or forefoot strike, avoiding heel striking, which can increase impact. Aim for a higher cadence, typically around 170-180 steps per minute.
While it’s important to practice proper form, don’t obsess over it. This is especially true for beginners. Don’t stress too much about how you look. The goal right now is to be consistent. You’ll execute the proper form eventually. Remember, practice makes better!
4. Make Running Fun
If you don’t particularly enjoy running, there are ways to make it fun! For example, the right playlist can turn a sluggish jog into a scene straight out of a movie montage. Curate a high-energy playlist, dive into a juicy podcast series, or listen to an audiobook while you run.
If you prefer to run in silence to focus on your surroundings, choose a scenic route to stimulate your other senses. You can also get your favorite iced coffee after every session, so you have something to look forward to. Buying a cute running outfit can also give you that extra push. When you feel good in your clothes, it gives you a confidence boost—and it’s one less excuse not to go out.
5. Embrace Easy Days or Rest Days
Are you worried about being a slow runner? Don’t fret; people are too busy worrying about their own performance to be watching your every move. Slow running is still running. Do it at your own pace and speed up when you’re ready and capable. You don’t have to prove anything to anyone. Movement is a celebration of what your body can do—not a punishment for what you ate or how you look. Most importantly, don’t forget to rest. You don’t have to run every day!
6. Track Your Progress
Apps like Nike Run Club, Strava, or even your phone’s built-in health tracker can be great tools to see how far you’ve come. Seeing those minutes add up over time feels good. But don’t obsess. Your worth is not defined by your pace or distance. Track if it helps you, ignore it if it doesn’t.
7. Invest in Quality Shoes
You don’t need a lot of gear to be a good runner, but your shoes will make or break your experience. One of the most essential tips for running long distances is getting a high-quality pair of running shoes. You can search online for recommendations from more experienced runners or ask the in-store staff to help you find a pair that’s right for you. Comfort and function should be your priority when shopping.
8. Break Down Long Runs
When I started tackling longer distances, I’d tell myself, “Just one more song.” Or, “Let’s make it to that streetlight.” The last thing you should worry about as a beginner is how many kilometers you might cover. Instead, focus on building your endurance and making running a habit. Don’t think of it as one big run—just a series of small goals stacked together.
9. Walk If You Need To
There’s no shame in walking. Even experienced runners need to take walk breaks, too. Walking helps stave off muscle fatigue and delay depletion of your body’s energy, which allows you to run for a longer total time than before. Eventually, your walk breaks will reduce as your running and fitness improve.
10. Join a Running Community or Find a Buddy
You don’t have to do this alone. Whether it’s joining fun runs in your city or finding a Facebook group for newbie runners, having a support system helps. You’ll pick up advice, stay motivated, and be reminded that everyone starts somewhere. Some women even find their lifelong besties or accountability partners this way. Running might not be your passion, but the friendships you build because of it just might be.
Your Running Era Starts Now
With these running tips, I hope you’ll be more equipped to get moving. It’s okay to not be passionate about running. Just take the first step—and then another. And another. Before you know it, you’re hitting new PRs and genuinely enjoying it. You’ll look back and realize how strong and powerful you’ve become.
You got this!