The Right Way to Start Running: Top Tips from Experts

Running’s popularity is soaring, fueled by everything from run clubs becoming social hubs to huge gatherings of singles in places like NYC. Social media is amplifying the trend, with the #running tag racking up over 96 million Instagram posts. But while it might seem like all you need to do is lace up and go, experts say a thoughtful approach will keep you motivated and injury-free. Here’s what they recommend:

1. Start Slowly

Even if a 30-minute jog sounds like a good entry point, physical therapist and running coach Victoria Sekely suggests a more gradual approach. For beginners, she recommends starting with three easy runs per week, each lasting just five to ten minutes, and gradually increasing from there. This frequency helps build endurance without overtaxing your body.

And if you’re getting back into running after a break, don’t assume you can jump back in at the same level. Your body adjusts to downtime, so starting too intensely can lead to burnout or injury. “Consistency is key,” Sekely says. Stick with it, and you’ll start to see progress.

2. Fuel Up Properly

Good news for carb lovers: Carbs are essential for running, serving as the body’s main energy source. Dietitian Amy Goblirsch advises eating something before your run, even if you’re only going short distances. If you’re not used to eating beforehand, start with something light and easy to digest, like half a banana, and build up.

Eating before a run stabilizes your blood sugar, helps prevent energy crashes, and reduces muscle breakdown. Goblirsch suggests 20-30 grams of carbs (such as a banana or a couple of graham crackers) about 15 minutes before shorter runs. Staying hydrated is also crucial—sip on 8-16 ounces of water as you’re getting ready to avoid chugging it all at once.

After your run, refuel with both carbs and protein. Carbs help restore glycogen levels (your energy reserve), while protein aids in muscle repair. If you’re a “salty sweater” (you might notice salt on your skin or clothes post-run), you may need more electrolytes—try options like Gatorade or coconut water to replenish sodium and prevent cramping or dizziness.

3. Go Easy on the Pressure

Running can be demanding both mentally and physically. Sekely recommends being realistic about what’s happening in your life before starting an intense running schedule. If work or home life is hectic, it might be best to ease up on ambitious running goals for now.

Remember that consistency matters more than any one intense run. Adjust your routine to fit your schedule and keep things enjoyable to avoid burnout. Sekely also advises giving yourself permission to modify your workout plan if necessary; lifting weights at home can be a great alternative when a run isn’t feasible.

4. Prioritize Recovery

Recovery is just as vital as the workout itself, especially if you want to avoid injuries. Sekely emphasizes that rest is essential for building endurance safely. She says elite athletes often see better results because they prioritize recovery, a practice recreational runners sometimes overlook.

Resting doesn’t only mean taking a day off but also includes getting quality sleep, eating well, and gradually increasing your workout load. Without proper recovery, you might not see the benefits of your hard work and could end up sidelined by injury.

5. Make Running Enjoyable

Sekely has noticed that “hustle culture” can seep into fitness, which can lead to burnout if running becomes just another task. She believes running should be fun and personally rewarding, rather than feeling like a duty.

Stay mindful of how social media affects your mindset—constantly comparing your pace, distance, or gear to others can add unnecessary pressure. Sekely reminds runners that it’s healthy to have variety in life, just as with work, relationships, and other hobbies. Running doesn’t have to be an all-or-nothing pursuit.

Starting a running habit thoughtfully will not only make it more enjoyable but also safer. By easing in, fueling right, and keeping balance, you’ll be well on your way to making running a lasting part of your life.