Beginner's Guide: How to start Running when you hate running

How to Start Running: In the fast-paced world of today, where our lives are often dominated by screens and sedentary activities, the urge to break free and embrace a healthier lifestyle is stronger than ever. Running, a simple yet highly effective form of exercise, has gained immense popularity among people of all ages. If you’ve been contemplating taking up running but don’t know where to start, you’ve come to the right place. In this comprehensive guide, we will explore the world of running and provide you with expert advice on how to kickstart your running journey.

Beginner’s Guide: How to start Running when you hate running

5 Running Tips for Beginners 

Understanding the Basics

Why Choose Running?

Before we dive into the nitty-gritty of starting your running journey, let’s understand why running is a fantastic choice. Running offers a multitude of benefits, including:

  • Cardiovascular Health: Running helps strengthen your heart, lower the risk of heart disease, and improve overall cardiovascular health.
  • Weight Management: It’s an excellent way to burn calories, aiding in weight loss and maintenance.
  • Mental Well-being: Running releases endorphins, which can boost your mood and reduce stress.
  • Increased Stamina: Over time, running builds endurance, allowing you to tackle longer distances.
  • Community: Running clubs and events provide opportunities for socializing and making new friends.

Getting Started

Set Clear Goals

The first step in your running journey is to set clear and achievable goals. Ask yourself:

  • What is your primary motivation for running?
  • Are you looking to lose weight, improve your fitness, or participate in races?
  • How many days a week can you commit to running?

By defining your goals, you’ll have a roadmap for your running endeavors.

Proper Footwear

Investing in a good pair of running shoes is crucial. Visit a specialized running store to get fitted properly, as the right shoes can prevent injuries and enhance your comfort while running.

Start Slowly

Remember, Rome wasn’t built in a day, and the same goes for your running abilities. Begin with a mix of walking and running, gradually increasing the running time as your endurance improves. This approach is often referred to as the “Couch to 5K” program and is ideal for beginners.

The Art of Running

Perfecting Your Form


Maintaining the right posture is essential for efficient running. Keep your head up, shoulders relaxed, and arms at a 90-degree angle. Engage your core to maintain stability.

Stride and Cadence

Focus on short, quick strides rather than long leaps. Aim for a cadence of around 180 steps per minute, as this minimizes the risk of injury and improves efficiency.


Proper breathing is often overlooked by beginners. Breathe rhythmically, inhaling through your nose and exhaling through your mouth. This helps oxygenate your muscles efficiently.

Staying Safe

Safety should always be a priority while running. Here are some tips to keep in mind:

  • Run during daylight or in well-lit areas if possible.
  • Wear reflective clothing if running in low-light conditions.
  • Carry identification and a phone for emergencies.
  • Stay hydrated, especially on hot days.

Progressing Your Running Journey

As you continue on your running journey, it’s essential to keep challenging yourself and progressing gradually. Here are some ways to do that:

Increase Mileage

Gradually increase the distance you run each week. Aim for a 10% increase to avoid overuse injuries.

Incorporate Strength Training

Adding strength training exercises to your routine can improve your running performance and reduce the risk of injury.

Join a Running Community

Consider joining a local running group or participating in organized races. The support and camaraderie can be highly motivating.

Wrapping Up

Starting your running journey is a significant step toward a healthier, more active lifestyle. Remember that consistency is key, and progress may be slow at times. However, with dedication and the guidance provided in this article, you can set yourself up for success. So, lace up those running shoes, hit the pavement, and embark on your exciting journey to becoming a runner.

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