How to start running: everything you need to know to get started in 2025

Sport / Date: 03-23-2025

To start running on the right foot, you need to know the basic training, invest in suitable equipment, practice a good activity routine and, above all, prioritize your physical safety.

Whether it's to improve your health, lose weight or just to feel that energy when you cross the finish line, starting to run can change your life, but the hardest part for those who haven't taken the first step yet – literally – is knowing where to start.

Don’t worry! This guide will show you the perfect path to becoming a runner from scratch. With a planned approach, you can avoid injuries and create a routine that works for your fitness level. So, put on your running shoes and grab a bottle of water, now’s the time!

How to start running from scratch? 12 practical tips

One of the best tips for starting to run is to take it easy. Despite the initial excitement, your body needs to adapt to the physical effort gradually. In addition, you need to choose the right shoes, get a medical check-up, prioritize warming up and follow a training plan.

But it doesn't stop there: We have put together practical tips that will make all the difference in your new physical activity goal!

1. Start by walking

The first step for beginner runners is to start walking. A good tip is to alternate between brisk walking and light jogging, gradually increasing the time. This simple strategy is what strengthens the body and prevents overload. After all, no one wants to start with injuries, right?!

Walking also helps you get to know the training route and understand its level of difficulty. Running on very steep inclines or descents requires excellent physical conditioning and preparation, so walking ends up being, literally, the first step.

2. Set realistic goals

Before you tie up your running shoes, know why you want to run. Knowing your goal is motivational. If it's running a 5K race or merely getting healthy, the key is to honor your body and not overdo it and gradually increase your mileage.

It is worth noting that this upgrade should be done according to your physical condition, climate and difficulty level of the route. You cannot start running at high speed in extreme heat or cold.

In fact, days with milder weather, at times when the sun is not yet strong, or running at night are the best times to start your training safely.

3. Invest in the right equipment

Comfort is essential for a safe experience, so choose running shoes that are appropriate for your stride and lightweight clothing that helps with perspiration. Remember that the better the quality of your shoes and clothing, the more comfortable your workout will be.

Items like a good thermos to carry cold water or sports drinks, carbohydrate and protein sachets or even good old protein bars are very useful. Look for items that already come with compartments for these provisions – they are a great help!

4. Get a medical check-up before starting training

If you have been inactive for a long time or have a history of health problems, such as high blood pressure or heart problems, it is best to have a medical check-up before starting to practice.

This way, you can ensure that everything is in accordance with your general physical condition, and you are free to train safely.

In addition, the check-up also helps to identify limitations that may require adjustments to your training plan, not to mention that a professional can provide guidance on specific practices to avoid injuries and ensure that the habit is healthy and sustainable.

5. Never skip warming up and stretching

Warming up is a basic step that must not be dispensed with. Indeed, it is this time which gets the muscles, joints and tendons ready for the load of the practice, as well as heightening blood flow and enhancing muscle elasticity.

Another extremely important step that can't be omitted is stretching. You don't have to do those old "standing still" stretches: dynamic movements, like arm and leg rotations or a slow walk for 5 to 10 minutes are perfect to warm up and stretch the body.

Besides injury prevention, these two steps make you perform better, as your body will already be conditioned to the effort.

6. "Hear" from your own body

As you begin to run, it is very natural to feel pumped and eager to extend yourself immediately, but "listening" to your body will keep you safe and prevent excessive fatigue.

Burning or excruciating pain, for instance, are alerts that you have to decelerate or perhaps even stop running to rest.

It is learning to recognize these signs and honor them that will enable you to sustain your practice. Running is a process of gradual development, and trying to push your body beyond what it can currently endure at the start can do damage to your progress in the long term.

7. Stay hydrated

Drinking water is essential both before, during and after your workout. Running without being properly hydrated can cause premature fatigue, muscle cramps and even more serious problems, such as dehydration. So make sure you drink water throughout the day, especially if you’re running in hot weather.

Carrying a water bottle or using a hydration belt can be useful on longer journeys. After training, it is also important to replenish fluids to aid muscle recovery and maintain the body's balance.

8. Pay attention to your posture

Don't run with your body leaning forward: keep your shoulders relaxed, your spine straight and your gaze forward, without leaning your body excessively. Taking light, short steps also helps reduce the impact on your joints.

Over time, you can adjust your posture with the help of guidance or even biomechanical analysis, for those who want to take the hobby more seriously.

9. Include strength training in your daily routine

Running isn't just about working on your cardiovascular fitness; you also need to strengthen your muscles to withstand the impact of the activity. Strength training , such as squats, planks, and weight exercises, can help improve stability, reduce the risk of injury, and optimize your performance.

Include at least 2 days of strength training in your weekly routine to create a solid muscular base, as stronger muscles increase the efficiency of your movements, making running less tiring.

10. Invite someone to train with you

Having a partner can be a great motivator, especially in the first steps of this journey, because being accompanied makes the activity more fun and helps to create an extra commitment, since knowing that someone is counting on you makes it harder to miss training.

Furthermore, companionship also means mutual support in the most challenging times!

Running with someone else also provides a sense of security, especially if you’re exploring new routes or running early or late. A friend, colleague, or even a group can transform the experience, encouraging you to progress together and creating great memories along the way.

11. Celebrate small achievements

The path to becoming a runner begins with small, steady steps. Acknowledge and celebrate each step in the right direction, like reaching a slower pace or a particular distance. These little victories are key to maintaining your motivation.

And to celebrate achievements doesn't necessarily have to be big, it can be as simple as putting it on your calendar or telling friends about your progress.

12. Create a training schedule

Training plans don't have to be just for experienced runners: create a realistic calendar with days and times to train and try to follow it to the letter, even if it's just half an hour a day at first.

Having this consistency right from the start will make it much easier to create a habit, so count on running as a commitment in your schedule.

Not to mention that a structured plan is the secret for those who want to learn how to start running from scratch. The ideal is to alternate training days with rest to avoid injuries, as shown in the example below.

Week 1 : 2 minutes of brisk walking and 1 minute of jogging. Repeat for 20 minutes.
Week 2 : Increase to 3 minutes of walking and 2 minutes of light jogging. Total: 30 minutes.
Week 3 : Alternate 4 minutes of running with 2 minutes of walking, and progress as you feel comfortable.