How to Start Running From Scratch (The Smart Guide)

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Are you ready to lace up your running shoes and hit the pavement? Whether aiming for weight loss, improved fitness, or training for your first race, running can unlock health benefits. But where do you begin as a new runner?

This concise guide shows you the best way to start running from scratch without risking injury or overwhelming yourself with complex plans. We promise to keep it engaging and enjoyable, so don’t expect boring fluff!

Short answer: You can become a proficient runner by gradually increasing your mileage while focusing on proper nutrition, running form and incorporating cross-training exercises like lunges and strength training.

Whether you’re looking to shed some pounds or boost your endurance levels for that upcoming race day, we’ve got you covered.

Why keep reading? We’ll provide tips and tricks on injury prevention, creating a personalized running plan, conquering longer distances like half-marathons, optimizing calorie burn, and finding the right balance of rest days. Plus, we’ll share insights on dynamic stretches, easy pace runs at a conversational level and even introduce apps to track your progress.

Remember: starting slow is key! So grab a good pair of running shoes, hydrate properly with electrolytes-infused beverages for moisture balance in longer runs, and follow our guidance every step.

Stay tuned for next week’s installment, where we dive deeper into essential techniques like static stretching versus dynamic stretches and how massage can aid in post-run recovery. Let’s get started on this exciting journey toward becoming an injury-free runner!

How to Start Running From Scratch

Mileage and Endurance for Beginner Runners

One of the key aspects of starting your running journey from scratch is gradually building up your mileage and endurance. Starting with shorter distances, such as a mile or even less, is important as a beginner runner. By gradually increasing the duration and time you spend running, you’ll improve your endurance over time. Incorporating walk intervals in the beginning, can also help ease your body into the physical activity and prevent overuse injuries like shin splints or plantar fasciitis.

Nutrition and Hydration for Running Success

Proper nutrition and hydration are essential components of any successful running program, especially as you prepare for longer distances like a half-marathon or marathon. Fueling your body with a balanced diet with carbohydrates, proteins, and healthy fats will provide the energy to sustain your runs. Additionally, staying hydrated before, during, and after each run is crucial for maintaining optimal performance and preventing dehydration-related issues.

Importance of Cross-Training in Running Programs

Cross-training plays a significant role in enhancing functionality as a runner. By incorporating activities such as cycling or swimming into your training plan, you can strengthen different muscle groups while giving others some rest from repetitive impact exercises. This variety helps prevent overuse injuries and improves overall fitness levels and running economy. Consulting with a running coach or personal trainer can assist you in designing an effective cross-training routine that complements your running goals.

Effective Warm-up Strategies for Beginner Runners

Before starting any workout or run, it’s essential to warm up properly to prepare your body for physical activity. A warm-up routine might include dynamic stretches like butt kicks or high knees and light jogging to increase blood flow to muscles gradually. This pre-run ritual helps reduce the risk of injury by loosening up tendons and ligaments while priming your cardiovascular system for the upcoming exertion. Always remember to start at an easy pace and gradually build up to your desired workout intensity.

Remember, starting from scratch as a beginner runner requires hard work, dedication, and patience. Following a structured training plan that gradually increases your mileage while incorporating rest days for recovery is crucial. Seek guidance from experienced runners or consider hiring a running coach to help you establish realistic goals and provide valuable insights. By caring for your nutrition and hydration and incorporating cross-training activities into your routine, you’ll set yourself up for a successful running journey toward achieving your marathon or half-marathon dreams.

How do you get started running from scratch?

Set realistic goals to start running from scratch and gradually increase your running time and distance. Invest in a good pair of running shoes, warm up before each run, and listen to your body to avoid injury. Consistency is key – start slow and build up your endurance over time.

What are the benefits of running from scratch?

Running from scratch offers numerous benefits, including improved cardiovascular health, endurance, weight loss, stress relief, and mental clarity. It is a great way to improve overall fitness and can be done anywhere at any time with minimal equipment.

Running promotes your health

Running promotes your health

Any form of movement is good for you, but among the many options, running has been the preferred choice of many people worldwide.

According to various surveys, it is estimated that in Spain alone, there are more than five million runners (between the elite and those who run regularly)

And with good reason.

I love running; it’s a great cardiovascular exercise, allows you to do an express walk, and can even become a form of active meditation.

Running also helps you to work with your weaknesses and fight against your limiting thoughts because in practice, you learn to negotiate with your lazy mind to push yourself to finish the route or to do the last section at full speed.

When you go running constantly, your self-esteem improves, giving you extra confidence and motivation to achieve other types of goals (even not related to exercise).

In other words, starting to run helps you train your body and mind, that is, to build an athlete’s mind.

However, it is very important to note that starting running from scratch (and creating the habit) is a process.

Think about it: your leg muscles, heart, and lungs take time to build up. The good news is that you will be amazed at what your body can achieve.

The goal is to go at your own pace

The goal is to go at your own pace when you are running

Why? Because each person is different: some people will have trained before or are more physically fit and therefore advance faster, while others advance at their own pace (slowly but surely).

Therefore, if you are a running beginner, do not skip any stage!

What we want to achieve is to build the habit and, at the same time, develop the physical skills you need to run properly, but we do not want you to hurt yourself, and then, while the fun is out, you have to stay at home with ice on your knees.

Our goal is for you to get into the habit of running, but you don’t have to run to get into the habit.

It is not about following a calendar with prescribed exercises. It is about knowing yourself when to move forward or if it is necessary to continue in the same stage. Once again, remember that it is a process.

Competing in races of 5k, 10k, and even a marathon will be possible, but there is plenty of time for that. Right now, we will focus on getting off the couch, walking out the door, and starting to run.

NOTE: if you have an injury, obesity (extreme overweight), or any disease, consult your doctor before start running from scratch.

Remember that there are also many other options to start exercising.

From here begins the regular excuse to postpone running: clothing and running shoes.

What do you really need to start running?

Almost nothing.

Your will to start running and a pair of comfortable sneakers.

You read that right; you don’t need to invest in expensive sportswear or sneakers.

Recently an indigenous Mexican woman won a marathon by running only with sandals and her typical dress. She wore nothing but her cap and a scarf around her neck to protect herself from the sun.

She ran in those conditions for 7 hours up the mountain and won first place, incredible right?

The boom in personalized sports shoes began because everyone has a different footprint when running; some people support the heel more inward and others outward. That’s why orthopedists, trainers, and runners have recommended that having a slightly more custom shoe can make a difference in preventing injury.

All you need is good running shoes

A pair of comfortable sneakers is critical to Start Running From Scratch

Recent studies have shown that sufficiently comfortable running shoes are all you need for running.

In a 2001 study, one group of soldiers was asked to run in standard shoes (but comfortably in their own perception). The other group was given custom shoes according to their height, weight, heel shape, tread, and size of the foot arch, among other variables. After four months, the soldiers who wore the most comfortable shoes were those with the lowest incidence of injuries.

According to the researcher, our body is the best judge. When we ignore or fight against our bodies’ natural movement patterns, problems appear.

And speaking of the matter, a heart rate meter is not necessary at the beginning either. It will certainly be useful if you are already more of a running professional. However, when you start running, relying on your sensation (heat, shortness of breath, fatigue) is the best thing you can do. Your own body will dictate the optimal rhythm to keep running, slow down, or stop training.

Running is about having an active conversation with your body and mind. Please pay close attention to what it wants to say to you!

Sweat or pain are bad indicators of whether you are doing well. Instead, here are 3 (+ extra) ways to know if your effort and training are adequate.

What about the clothes?

In order to start Running From Scratch you don't need fancy clothes

I am a huge sportswear fan. However, you don’t need anything special to start running.

A few comfortable shorts or pants of any kind are all you need. I recommend that the material you use is preferably cotton. That way, sweat evaporates faster, and you don’t perspire too much.

The same goes for socks. If they are made of synthetic polyester, they can cause you to sweat extra. This makes the skin in some parts of the foot more sensitive to the friction of movement. Having a blister is painful and will prevent you from running. The best material for socks is wool or cotton.

So if you have a comfortable pair of legs and shoes, keep reading …

What should you do before and after running?

Stretching before and after running is very important

Move first, and stretch when done.

Warming up is essential before starting to run. Spare a few minutes doing wrist, arm, and leg circles will be enough to start your route. The objective is to activate circulation in the joints and precisely to begin to warm up.

Something that should NOT be part of your warm-up is static muscle stretching. It has been seen that this can be counterproductive. If the body is still “cold,” the muscles lose some strength in addition to running.

So if you like the feeling of stretching, leave it for last when you finish your running session. What you can do at the beginning is a dynamic stretch. For example, raising and lowering one leg trying to touch the tip of the foot 8

Drink only water

Young female drinking a bottle of water - How to Start Running as a Beginners

If you live in a very humid and hot climate, it is even more important to hydrate before and after your run.

While running, drink water only if you’re thirsty, but don’t overdo it! Excess water is also harmful; remember that it all comes down to listening to your body.

The only rule is that you hydrate with water and nothing else. Sports drinks can be useful for elite athletes. However, a sports drink does not make sense for you and most of us. In addition to being more expensive than water, it contains large amounts of sugars that will be left over in your diet.

In summary, if you run for less than 1 hour, the water is more than enough to hydrate you.

A healthy snack

If you feel dizzy or lack energy when running on an empty stomach, taking a small snack at least 40 minutes before running (for example, a piece of fruit) is better. This way, you will have energy but won’t feel extremely full. This article explains it in depth.

Make a fist with your hand; that’s the maximum food you want after running. Carbohydrates (whole wheat bread, oatmeal, or fruit) and protein (yogurt, fresh cheese, egg, or nuts) should be included.

Having said all that, the only thing you need to start running from scratch is your will. So let’s get started… Ready, set, go!


What is the best way to start running as a beginner?

The best way to start running as a beginner is to begin with a beginner running plan. This will help you gradually increase the time spent running and build endurance.

Can I start running on a treadmill instead of outdoors?

Yes, starting to run on a treadmill is a great option for beginners. It allows you to control your pace and gradually increase the intensity of your workout.

Do I need any special equipment to start running?

All you really need to start running is a good pair of running shoes and comfortable workout clothes. However, investing in a treadmill or joining a running group can also be beneficial.

How often should I run as a beginner?

As a beginner, starting with running 2-3 times per week is recommended. This will allow your body to adjust to the new exercise and prevent injuries.

Is it normal to take walk breaks while running?

Yes, it is absolutely normal to take walk breaks while running, especially for beginners. It helps to pace yourself and gradually build up your endurance.

Should I follow a specific running routine?

Following a running routine or training program is highly recommended for beginners. It will help you set goals, stay motivated, and monitor your progress.

How can I get stronger as a beginner runner?

Cross-training is a great way to get stronger as a beginner runner. Incorporating activities like strength training, yoga, or cycling into your routine can help improve your overall fitness level.

What are some common mistakes that new runners make?

Some common mistakes that new runners make include starting too fast, not taking rest days, and neglecting to warm up and cool down properly.

How can I pick up the pace and run faster?

To pick up the pace and run faster, you can incorporate intervals of running at a faster speed into your workout routine. This will help improve your speed and overall performance.

What are some expert tips for beginner runners?

Some expert tips for beginner runners include starting small and gradually increasing your mileage, listening to your body and taking rest days when needed, and incorporating proper running form and technique into your workouts.


Embark on a running journey from scratch with determination, consistency, and the right mindset. Embrace the process, celebrate every achievement, and let running empower you to reach your full potential. Lace up your shoes and start running towards a healthier, happier you!