How to Get Into Running: A Beginner’s Guide

Starting a running routine is exciting, but if you have muscle or joint pain, it can also feel a little daunting. But running can be an important part of your overall joint and cardio health, even with pain or injuries. 

Not sure how to start or stick with a running routine? In this guide from Hinge Health, we’ll share tips to help you ease into running, prevent pain, and create a routine that works for you.

Running Tips for Beginners

1. Start Slow and Build Up

A common mistake that beginners make when starting to run is doing too much, too quickly. Building running endurance takes time.

• Start with walking. If you're new to running or cardio exercise, it may be good to begin with a walk-to-run approach to build your foundation for running. Try alternating between walking and running (e.g., walk for three minutes, run for 30 seconds) for a couple weeks to give your body time to adjust. 

• Increase gradually. Start with shorter or less intense runs and add on over time. You could use the 10% rule: Increase your running distance or duration by no more than 10% each week. Or simply increase your run by two minutes every two weeks. This can help make sure you don’t do more than your body is ready for. 

2. Make It Routine 

Consistency is key when starting a running program. Try to run at least three times per week, with a few days in between to allow your body to recover. You can do other workouts (such as Hinge Health exercise sessions) on those days. Plan when and where you’ll run (add them to your calendar) to help keep you accountable.

3. Get Comfortable

While running requires minimal equipment (that’s one of its perks!), wearing the right shoes is crucial for comfort and injury prevention. 

• Get properly-fitting shoes. Old or ill-fitting shoes can lead to blisters, discomfort, and joint pain. Consider visiting a store to get fitted for shoes that are right for you. Replace your running shoes every six months to one year, or when the tread (bottom of shoe) becomes worn down and smooth.

• Wear cooling clothing. Wear moisture-wicking fabrics to keep you cool and dry, and choose clothing that doesn’t restrict movement. 

4. Hydrate and Fuel

Running requires energy, and good nutrition and hydration can help you feel your best.

• Hydrate. Drink water before, during, and after your run. 

• Fuel up. Have a small, balanced snack about 30-60 minutes before your run. Foods like a banana, a piece of toast with peanut butter, or a granola bar provide a quick energy source. After your run, refuel with a combination of protein and carbohydrates to support muscle recovery.

5. Warm Up and Cool Down

Stretch and move for about five to 10 minutes before you run to help your body get ready for movement and afterward to help your body recover. 

• Warm up. Begin with a dynamic warm-up to activate your muscles. Focus on movements that engage your lower body, like leg swings, high knees, or light jogging. This helps improve circulation and flexibility.

• Cool down. Post-run walking and stretching help gradually lower your heart rate and prevent muscle stiffness. Stretch major muscle groups like your calves, quads, hamstrings, and hips to maintain flexibility and prevent tightness.

How Fast Should You Run?

When you’re new to running, try doing the talk test to find the right pace for you.

• If you can easily speak while running, you can run faster.

• If you’re talking while running and you have to take a breath in between every few words, you’re at a good pace.

• If you’re talking while running and have to take a breath in between every word, you’re running too fast.

Running and Pain

It’s common to feel muscle soreness after exercise, especially when you’re new to running. This is a sign that your muscles are adapting to the new activity. But sharp or persistent pain is a sign that you may be overdoing it or dealing with an injury. If the pain doesn’t subside with temporary rest, or if it worsens, see a healthcare provider.

For more info how to manage pain, check out:

• Knee Pain and Running

• Ankle and Running

• Heal Pain and Running

• Low Back Pain and Running

• Calf Pain and Running

• Hip Pain and Running

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Vincent, H. K., & Vincent, K. R. (2017). When Is It Safe to Run? Applying Four Pain Rules to Running Participation. Current Sports Medicine Reports, 16(3), 122. doi:10.1249/jsr.0000000000000362

2. Yeager, S., & Crevling, M. (2020, August 14). 6 Expert Tips That’ll Help You Fall in Love With Running. Runner’s World. Retrieved from https://www.runnersworld.com/training/a20845020/how-to-get-started-as-a-runner/