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How to Start Running

How to Start Running

Why Running

Running has many benefits, including weight loss, stress relief, and improved cardiovascular health. Running also boosts the immune system and helps with mental health issues like depression and anxiety. All of these benefits are incredibly well documented!

The most important thing about running is that it can be done at any age or fitness level. Whether you’re just starting or you’ve been running for years, there are ways to make it easier on yourself while still making progress toward your goals.

What do you need to start?

One of the main benefits of running is you do not need to invest in lots of expensive equipment as you might for other hobbies or forms of exercise. You will need to invest in some running gear. Running shoes, shorts, and a t-shirt are the bare necessities. Other items you may want include a water bottle, running gloves, and an armband for your phone.

Running Shoes

Running shoes are footwear designed for running. They are sometimes called running trainers or just trainers.

There are many types of running shoes available in the market. The most popular ones include:

– Neutral running shoes

– Stability running shoes

– Minimalist running shoes

– Motion control running shoes

Running Clothes

Running clothes are an essential part of any runner’s wardrobe. They are made to provide comfort and protection from the elements and help runners look good while they’re out on their run. There are various types of running clothes that can be worn during a run, depending on what the runner is looking for.

Some people prefer to wear loose clothing that is comfortable and easy to move around in, while others may prefer more form-fitting clothing that will give them a little extra support. Some runners might like to wear shirts with pockets designed just for carrying items like keys or phones, while others might want to go without any pockets. 


A running top is a type of clothing that runners wear to keep cool and comfortable during a run. A running top usually has long or short sleeves, and it is often made of breathable fabric like cotton or polyester.

There are many different types of running tops for all sorts of purposes, such as keeping the body warm when it’s cold outside or helping you stay dry when it’s raining.


Running bras, also known as SportsBras, are designed to provide extra support to the chest, back, and shoulders. 

A quality running bra is supportive and should be comfortable and easy to adjust. It should also have a high-quality fabric to keep your skin dry and cool.


The best running shorts and pants have a moisture-wicking technology that pulls sweat away from your body, keeping you dry and comfortable. They also have a breathable fabric to keep your body cool and dry during your workout.

One of the big things to consider between running pants or shorts is what temperature you are going to start running in. When selecting between the two, it’s essential to consider what you need them for and your personal preferences. If you’re looking for something that will keep you warm during winter runs, it might be best to buy tights or pants with extra insulation. If you’re looking for something that will keep things cool while running when temps are warmer, shorts are the way to go.

Running Socks

While most individuals will not think of a pair of socks as critical to running, they are truly an essential part of any runner’s gear. They provide a layer of protection between your feet and your shoes. Running socks also help keep your feet cool and dry during a workout.

It is essential to have a sock made from moisture-wicking material when you’re running. This type of material helps to pull sweat away from your feet so that you can stay dry and comfortable during a run. The best running socks also have arch support to help with fatigue in the foot arch area.

Running socks are available in different lengths depending on your preference – from ankle to over-the-knee size. They also come with various features such as arch support, padding for comfort, and mesh panels for ventilation.

That First Step/Strides

When starting any exercise, not just running, routine is making sure you don’t have any health restrictions, one of the first things to make sure of. This article will not go into details, but please review the link to the American College of Sports Medicines recommendations before starting any exercise routine. 

When first starting, it’s also important to not be too over-exuberant and go too far, too fast, or for too long. 

Planning out your run/jogging route is essential if you run an outside course that isn’t a track or small loop. One of the obvious things that you may not think of initially is you need to know where you are going and how long it will take. If you are going to run on a track or a treadmill, this is not as important. However, it would help if you made sure that where you run, you feel and are safe. For example, you do not want to run on a busy street/road, especially if there are no sidewalks. The next reason is that when starting, you always want to make sure you are never too far away from your starting/ending location in case you need to stop or end the workout session unexpectedly. 

Take it slow

While it may seem antithetical to running, you should always go slower than you think you should when first starting. This will help you make sure that you do not injure yourself and make sure that it ultimately is a positive experience. 

If you are starting or have had to take a prolonged break from running, the best thing you can do is go slow. For those just starting, consider some ratio of running to walking. If you have never run before, do not be discouraged by walking more than you run!

Keep it short

Along with making sure that you do not go too fast, another key is to ensure that you don’t go too far initially. Long term, you will want to consider many variables, including how long you run/workout vs. how long it takes to get ready and after you run, how long it takes to get back to your routine, i.e., shower, get back to work. But starting, there is nothing wrong with your first running or running walking, workout being 20 to 30 minutes total. 


The last thing to remember is to enjoy the process. Life, and for that matter running, is a journey! One run will not make “the” difference in your health, if you run races one workout won’t make you faster, but the lifelong journey of running will! It will also make you a happier person too.

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