A while ago, a friend of mine told me she wanted to start running – and asked if I had any tips. That got me thinking: wait, didn’t I write something about that ages ago?
And yes, I did. Ten years ago, to be exact. Back then, I had just gone through the ups and downs of learning how to run – the excitement, the injuries, the first few kilometers that felt like marathons. So I wrote down what had helped me.
Now that question from my friend gave me a great excuse to take another look: How much of it still holds up today? What would I change, knowing what I know now? Here’s the result: ten very personal tips for beginners – tried, tested, updated, and translated into English.
1. Prepare Yourself
»Forgive me for stating the obvious, but the world is made up of all kinds of people.«
Haruki Murakami: »What I Talk About When I Talk About Running«
By reading this article, you’ve practically already taken the first step. But this is where the questions begin. Running is a highly personal activity, and what works for me might not work for you. That’s why it makes sense to look around a bit: pick up a magazine, browse a few forums, or read something like Murakami’s What I Talk About When I Talk About Running. Not because there’s one right way – but because running starts in your head, and it helps to know you’re not alone out there.
More importantly: The more perspectives you hear, the better you’ll understand what might be ahead. And if after all that you still want to give it a try – great. Let’s move on. Starting, as it often does, with buying stuff.
2. Buy Yourself Something Nice
If you’re not sure yet whether running is really for you, go ahead and test the waters in whatever shoes you have. But the moment you get serious, do yourself a favor and visit a good running store. A real one – where they analyze your gait, look at how you move, and find shoes that suit your feet. Online deals are tempting, but your knees and ankles deserve better.
And while you’re there: buy clothes that you like. Function comes first, yes – but motivation matters too. If you feel good in your running gear, you’re more likely to put it on. The same goes for socks (seriously – invest in good ones), and for women, a proper sports bra. Bonus tip: keep your running clothes separate from your lounging-around clothes. It helps shift your mindset when you get dressed.
3. Run Alone (At Least Sometimes)
»When I’m running I don’t have to talk to anybody and don’t have to listen to anybody. This is a part of my day I can’t do without.«
Haruki Murakami: »What I Talk About When I Talk About Running«
Running groups are everywhere, and they can be great. Accountability, community, post-run coffee – all good things. But especially when you’re starting out, group runs often lead to compromises: either you push too hard to keep up or slow down too much and lose your rhythm.
Running is personal. Your body, your pace, your mood. Some days you feel strong, other days sluggish. The best way to figure out what works for you is to spend some time running alone. Later on, try both: solo runs for peace of mind, group runs for variety and motivation. But in the beginning? Listen to yourself first.
4. Don’t Overdress
Especially in colder months, new runners tend to overdress. Hoodies, scarves, ski jackets – I’ve been there. But running warms you up fast, and what felt cozy at the door will feel like a furnace after ten minutes.
The rule of thumb: dress as if it’s 10°C (18°F) warmer than it actually is. Opt for layers: breathable base, insulating middle, windproof top if needed. Keep your ears and hands warm with thin, moisture-wicking gear – not chunky wool. If you’re already sweating before your warm-up is over, you’re wearing too much.
5. Music? Maybe Later
»All I do is keep on running in my own cozy, homemade void, my own nostalgic silence. And this is a pretty wonderful thing. No matter what anybody else says.«
Haruki Murakami: »What I Talk About When I Talk About Running«
Music can be amazing – no doubt about it. The right beat at the right moment gives you wings. But as a beginner, your priority should be learning to breathe, pace, and move comfortably. Music (especially with mismatched BPM) can throw off your rhythm without you realizing it.
That said, you don’t have to give it up completely. If it helps you get out the door, go for it – just maybe keep the volume low or run with only one earbud. And if you’re into tech: there are now plenty of playlists tailored to your cadence. Just make sure the soundtrack doesn’t drown out what your body is trying to tell you.
6. Start Small – Really Small
Almost everyone overdoes it at the beginning. Six kilometers doesn’t sound like much – until your calves turn to stone halfway through. Better strategy: start with short run-walk intervals. For example: jog for 1 minute, walk for 2. Repeat five times. That’s it. Next week, do a bit more.
You might hear about the »10% rule« – only increase your weekly mileage by 10%. Honestly, it’s not gospel. Some people can handle faster progress, others need more time. The point is: listen to your body. If something hurts (not sore – hurts), dial back. Progress takes time, but injuries take longer.
7. Don’t Stare at Your Watch
»Your quality of experience is based not on standards such as time or ranking, but on finally awakening to an awareness of the fluidity within action itself.«
Haruki Murakami: »What I Talk About When I Talk About Running«
Sports watches and running apps are great tools – but also tempting traps. In your first few weeks, your pace will swing wildly. One day you’ll feel like a gazelle, the next like a fridge. That’s normal.
Constantly checking your pace can mess with your flow and motivation. Instead: use your watch to track your runs, then reflect afterwards. Ask: how did that feel? What was my breathing like? Did I go out too fast? Build awareness first – the numbers can come later.
8. Choose the Right Route
Plan your first runs carefully. Familiar ground is better than exploring the unknown. Choose routes close to home, ideally ones you can cut short if needed. Circular routes are perfect: they give you psychological structure and an easy exit if your legs call it quits halfway.
Check for things like sidewalks, shade, and even public toilets (yes, seriously). Avoid traffic-heavy roads. And especially in winter or dark hours, think about visibility – reflective gear, headlamps, or daylight runs if possible.
9. Don’t Compare Yourself to Others
»In long-distance running the only opponent you have to beat is yourself, the way you used to be.«
Haruki Murakami: »What I Talk About When I Talk About Running«
Especially in cities, you’ll see runners everywhere. Fast ones, stylish ones, ones pushing strollers or running in packs. It’s tempting to measure yourself against them – but don’t.
You don’t know their journey, their injuries, their good or bad day. Your only benchmark is you. Focus on your own rhythm, your own small victories. And once you get faster: remember what it felt like to be passed. Smile, nod, be kind. We all start somewhere.
10. Listen to Your Body
Run through it« is bad advice. If something feels wrong, stop and assess. Is it just tightness? Try walking for a bit. Still hurts? End the run. That’s not weakness – that’s smart training.
Beyond pain, think about recovery. A warm shower, mobility work, stretching (if it feels good, not because you »should«), self-massage or foam rolling – all help your body adapt. And don’t forget your feet: care, moisturize, trim your nails. Happy feet = happy runner.
Bonus tip: sleep. It’s the most underrated part of training – and the most effective recovery tool you have.
Oh, and while I’m at it: There’s one more tip I’ve added since I first wrote this post – one that made a big difference for me personally. So here comes tip number 10+1.
10+1: Breathe in your own rhythm – even if it’s uneven
Since I first published this list, I’ve discovered one more thing that helped me a lot – something that didn’t show up in most beginner guides, but changed how I breathe and how I run: most beginner guides tell you to breathe in a fixed rhythm – say, two steps in, two steps out. I used to try that. But over time, I realized that a slightly asymmetric rhythm works better for me: three steps in, four out. Or sometimes two in, three out.
I first came across this in Running on Air by Budd Coates and Claire Kowalchik, and it made a lot of sense. Their point: When we exhale, our body is a little less stable – so if the exhale always falls on the same foot, we end up putting more strain on one side. Asymmetric breathing distributes that stress more evenly. Over time, this helps prevent overuse injuries – especially in the hips, knees and lower back.
But there’s more to it: Asymmetric breathing isn’t just protective – it’s also more efficient.
When you extend your exhale just a little (say, four steps instead of three), you give your body more time to fully empty the lungs. That might sound trivial, but it’s not: only when the lungs are properly emptied can they fill up with fresh, oxygen-rich air again. This deeper gas exchange supports your muscles and brain more effectively – and that becomes really noticeable on longer or more intense runs.
There’s also a rhythm aspect: asymmetric breathing often syncs better with your natural stride and cadence, especially when you’re not running at a steady pace (which, let’s face it, most of us aren’t). Instead of fighting to «stay on beat,» your breathing adapts to what your body actually needs – and that feels more fluid, more responsive, and yes: more efficient.
It’s not a magic trick. But it’s a small shift with big impact.
So What Are Your Tips?
These are mine – shaped by experience, injury, trial and error, and by 16,777 kilometers on roads and trails. Yours might look different. Maybe you love running with friends. Maybe podcasts motivate you more than playlists. Maybe you skipped everything I said and still got faster.
That’s fine. The best advice in running is the one that gets you out the door – again and again. So, what works for you? Let me know.