A Beginner's Guide to Running: How to Start and Stick With It
- David Joseph
- Apr 25
- 4 min read
If you're new to running or looking to put those running shoes to good use, here's a beginner's guide on how to keep consistent with the sport
Running is one of the most accessible, renowned and simple yet rewarding forms of exercise. However, for newbies, taking the first step can feel intimidating.
Whether your goal is to improve your health, boost your dopamine or just experience something new, this editorial will guide you through starting—and sticking with—a running routine that works for you.
Why Start Running?
Running offers a multitude of benefits, from improved cardiovascular health and stronger muscles to better mental clarity and as a form of stress relief. Many new runners also discover a sense of community and achievement, whether it’s by finishing that first 5KM race or simply enjoying a peaceful jog in the park.
Laying the Foundation
Start simple (Walking)
Whether you are new to exercising or returning after a long hiatus, you could start with brisk walking. This helps your body adapt and reduces the risk of injury. Aim for a pace that feels similar – for example: think of being late to work rather than just leisurely strolling. A walking plan for a few weeks can build strength and endurance required for running.
Invest in the Right Gear
Finding comfortable and supportive running shoes are essential. Visit a specialty store for a gait analysis if possible, and choose moisture-wicking clothing to stay comfortable in all weather. You can also check out our editorial here to help you pick the right pair of shoes for you.
Check with Your Doctor
If you have any health concerns or are over 60, consult your doctor before starting a new exercise routine.
Building Your Running Habit
Follow a Structured Plan
A beginner’s training plan provides structure, motivation, and gradual progression. Most plans start with a mix of running and walking, slowly increasing the running intervals as your fitness improves. For example, you could try “Jeffing”— an interval training method that alternates between walking and running at your own pace. As you progress, your walking intervals will naturally shrink, and you’ll find yourself running longer and more effortlessly.
Warm Up and Cool Down
Make sure to always begin with a simple warm-up—such as five minutes of brisk walking or dynamic stretches—to prepare your muscles and joints for the run. After your run, cool down with slower walking and static stretches to aid recovery and prevent injury.
Set Realistic Goals
Start with a simple realistic goal, like running for 10 minutes without stopping or completing a 5KM run. Celebrating small milestones helps with staying motivated and disciplined in the long run.
Tips for Sticking With It
Run at Your Own Pace
Don’t worry about speed or distance at first. Focus on consistency and making running a regular part of your routine. It’s perfectly fine to take walk breaks—many experienced runners do the same.
Don’t overthink about speed or distance when you first start. Put your focus on being consistent and make running a regular part of your routine. It is completely fine to take walk breaks–even the experienced runners do that too.
Find Your Motivation
Whether it’s listening to music, running with a friend, or exploring new routes, find what makes running enjoyable for you. Tracking your progress with an app or journal can also boost motivation.
Be Flexible
Life can get busy sometimes. If you miss a session, don’t be hard on yourself–just pick up where you left off. Adjust your plan as needed, and remember that progress isn’t always linear.
Prioritise Recovery
Rest days are just as equally important as running days. They allow your body to adapt and reduce the risk of burnout or injury.
Join a Running Club
There are many beginner-friendly running clubs in Singapore such as That Run Club, Running Department, Happy Pace Club and many more that warmly welcomes all runners of different levels. From beginners to competitors, you will definitely find your place and meet new friends.
Common Pitfalls to Avoid
Firstly, doing too much, too soon. Increase your overall training load - running time or distance - by no more than 10 per cent per week to avoid injury. Secondly, ignoring pain. Listen to what your body is telling you.
If you are experiencing continuous pain, it is a sign to rest or seek advice. Lastly, comparing yourself to others: Comparison is indeed the thief of joy. Everybody has their own unique journey. Focus on your own lane, progress and goals.
The Road Ahead
As you build confidence and endurance, you could try embarking on new challenges—like running a 10K or joining a half-marathon. The key is to keep running enjoyable and sustainable, making it a lifelong habit rather than a short-term fix.
“A journey of a thousand miles begins with a single step.”
With patience, consistency, and the right mindset, anyone can have what it takes become a runner. Lace up, step outside, and start your journey today. #Running #Beginners
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