Written by Mon Solo

A Beginner’s Guide to Running

I’ve lost count of how many times I’ve seen or been asked the same question: “How do I start running?”

It usually comes with a hint of hesitation. Some feel too old, too slow, or too unsure. Others think they need to buy all the right gear before they can even begin. That’s understandable — between social media influencers, fancy gear ads, and complicated training apps, starting can feel more overwhelming than exciting.

So let me make this simple: you don’t need perfect shoes, a running watch, fancy attire, or a fitness tracker. Running is the most accessible form of exercise in the world. It’s unfortunate that social media and a number of running influencers have made it look like you require a lot of gadgets, gear, apparel and accessories just to take your first step. You do not need any of that to begin. You just need to start.

Here’s what you actually need to know — and what you can safely ignore — if you’re just beginning your running journey.

1. Forget the Gear. Just Start Running.

To repeat, you don’t need a lot of fancy gear. You just need a pair of sports shoes that feel comfortable and aren’t falling apart. Yes, running shoes exist for a reason — they’re optimized for forward motion and repetitive impact. But any pair of athletic shoes can do. Got basketball shoes? Tennis shoes? Cross-trainers? Go ahead and use them as your starting pair. The athletes that these shoes were made for run as well. Just manage your pace. If you’re wearing heavier hardcourt shoes, then go slower. The key here is to just start, go outside (or hop onto a treadmill), and begin the habit of running consistently.

And above all, beginners should not invest in high-tech carbon-plated super-shoes. Scientific studies show these shoes enhance performance only when the runner already has good running mechanics (i.e. high cadence and low ground contact time) and midfoot or forefoot striking tendencies (most beginners who start slow will heel strike). And because beginners typically lack this, these shoes add little benefit — and may even cause injury.

2. Start Slow. Really Slow.

Forget pace. Forget heart rate zones. Forget chasing a time.

Your first goal is simple: make running feel doable and repeatable. This means:

  • Start at a conversational pace — if you can’t talk while running, you’re going too fast.
  • Try a “run-walk” approach. Run for a minute or two, then walk until you feel ready to run again.
  • Don’t worry about how long or how far. Try 10–20 minutes total time outside, even if most of it is walking.

What you’re building is a habit loop — the rhythm where your body, brain, and emotions start to associate movement with reward. We’re getting your body used to the feel of running. We’re building the mind that tells you “I can do this.” That’s what turns effort into routine. It won’t work if you are consistently uncomfortable, running with pain in your joints, your heart pounding, your lungs gasping for air. If your initial experience of running is uncomfortable, then your mind will find every excuse not to run.

So run comfortably. No sprinting or speed work.

3. Consistency Beats Intensity

There are plenty of reasons why consistency wins. Basically, your body and brain respond best to consistent, repeated, manageable stimuli. And you don’t need long. Studies have shown that you can see changes with just 10–20 minutes of exercise done 3 or more times per week. And running 3 times a week for 20 minutes is better than running once a week for 60 minutes.

Then as your body gets adapted, you can gradually increase the running minutes and shorten the walking breaks. But don’t rush it. Adaptation takes time.

4. Forget Training Zones

You will come across the concept of heart rate (HR) training zones. For beginners, don’t pay attention to this. Just focus on running at an easy, comfortable, conversational pace. The primary goal is to build consistency, enjoyment, and foundational aerobic fitness. At the early stages, your cardiovascular system may not yet be efficeint enough. The full spectrum of endurance may be so limited that your training zones are so compressed that even a few minutes of exercise gets your heart rate to spike.

Instead of chasing numbers, beginners should focus on perceived effort, which means staying at a pace where they can talk comfortably. This is what builds endurance. It’s not the speed work. It’s the long easy run. So aim to extend your easy pace.

5. Include Recovery as Part of the Process

Progress doesn’t happen while you’re running. It happens while you recover.

As a beginner, your muscles, tendons, joints, and cardiovascular system are all being introduced to new kinds of stress. Expect to feel some soreness after you run. That’s why the initial recommendation is not to run too often (maybe run 3x a week) to give your body the space to recover. If you run too hard, too often, without allowing your body to adapt, you’re increasing your risk of burnout or injury.

Here’s what that means in practice:

  • If you feel sore the next day, take a walk or do gentle stretching.
  • If you’re unusually tired, skip a run—your body is telling you something.
  • Don’t “push through” pain in your knees, feet, or hips. Discomfort fades; pain gets worse if ignored.

Think of recovery as part of training, not a break from it. Adaptation happens between sessions, not during.

6. Progression

At some point, you’ve built the habit and running starts to feel easier. Your run-walk will eventually improve to a continuous run. So the natural question is: What’s next?

The answer? Progress gradually. Your goal is to improve without triggering injury, fatigue, or burnout.

There’s the rule that’s called the 10% Rule where you every week you increase your total running time or distance by no more than 10%. So if you ran a total of 60 (like 20 mins 3x a week) minutes last week, aim for 66 minutes this week. This helps avoid overuse injuries, which tend to spike when training loads jump suddenly. Some runners may feel 10% is too small a jump. It’s fine to go beyond the 10% as beginners tend to improve faster than the more experienced runners, but I recommend limiting it to a maximum of 20% to minimize the risk of injury or burnout.

Progress is not just about going farther or faster. It’s also about feeling stronger, recovering better, and enjoying the process more.

6. Remind Yourself: You Are a Runner

Constantly tell yourself: You don’t need to hit a pace. You don’t need to register for a race. You don’t need to “earn” the label.

If you’re showing up, putting in the effort, and lacing up your shoes—even if you walk half the time—you’re a runner.

The earlier you embrace that identity, the easier the habit will stick. Your brain naturally wants your actions to match who you think you are. So the more you tell yourself, “I am a runner,” the more automatic running becomes.

There’s only one criteria in being a runner. A runner runs. So start now.

Final Thoughts:

Running doesn’t care about your gear, your pace, or your appearance. It only asks one thing: Show up.

So lace up whatever shoes you have, step out the door, and take that first step. The rest will follow.

Leave a comment