{"id":5470,"date":"2021-07-12T09:30:00","date_gmt":"2021-07-12T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5470"},"modified":"2023-09-15T15:13:09","modified_gmt":"2023-09-15T14:13:09","slug":"how-to-start-running-and-enjoy-it-tips-for-beginners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-start-running-and-enjoy-it-tips-for-beginners\/","title":{"rendered":"How to start running and enjoy it: 12 tips for beginners"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Running is a great way to get fit, feel better within yourself, and make long-lasting friendships with fellow runners. <\/p>\n\n\n\n<p>Forming a new habit can sometimes feel daunting, if not overwhelming.<\/p>\n\n\n\n<p>How to start running? What gear do I need? How far should I be running? <\/p>\n\n\n\n<p>These may be some of the thoughts and questions that you have right now.<\/p>\n\n\n\n<p>Starting a new habit like running doesn&rsquo;t have to be complicated or difficult. <\/p>\n\n\n\n<p>With the right tips, support and advice, you&rsquo;ll be on your way in no time. <\/p>\n\n\n\n<p>In this guide I&rsquo;ll share 12 tips for beginners to make your introduction to running simple and straightforward.<\/p>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-683x1024.png\" alt=\"how to start running and enjoy it\" class=\"wp-image-5471\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how to start running and enjoy it\" class=\"wp-image-5471 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to start running and enjoy it: 12 tips for beginners<\/strong><\/h2>\n\n\n\n<p><strong>#1 Buy a pair of decent running shoes<\/strong><\/p>\n\n\n\n<p>A decent pair of running shoes are a must for any beginner runner. <\/p>\n\n\n\n<p>Not all running shoes are created equal &ndash; they are various makes and models to suit how you run and your foot type. <\/p>\n\n\n\n<p>The best place to start is to visit a specialist running shoe shop and they&rsquo;ll be able to determine the best running shoe for you based on a set of questions.<\/p>\n\n\n\n<p>They&rsquo;ll also offer you a gait analysis (this involves you running on a treadmill for a short while) to understand how you run and how your foot lands on the ground. <\/p>\n\n\n\n<p>Luckily there are a lot of affordable options for running shoes on the market nowadays.&nbsp;<\/p>\n\n\n\n<p>A high-end pair of running shoes could set you back between &pound;80-&pound;150 depending on the brand!&nbsp;<\/p>\n\n\n\n<p>My advice would be to find a pair that feels comfortable to wear, but don&rsquo;t shell out too much money on shoes just yet. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\">How to choose the best running shoes for beginners<\/a><\/p>\n\n\n\n<p><strong>#2 Buy some basic running gear<\/strong><\/p>\n\n\n\n<p>You don&rsquo;t need a lot of expensive gear to start running.<\/p>\n\n\n\n<p>You&rsquo;ll need some running socks, comfortable underwear, a pair of <a href=\"https:\/\/www.runwithcaroline.com\/best-running-leggings-for-women\/\" data-type=\"post\" data-id=\"1070\">running leggings<\/a> or shorts and a running top to get started. <\/p>\n\n\n\n<p>It will also depend on the climate and weather you are running in. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-dress-for-winter-running\/\">Winter running<\/a> requires a different set of gear to <a href=\"https:\/\/www.runwithcaroline.com\/tips-for-running-in-the-heat-and-humidity\/\">summer running<\/a>, for example.<\/p>\n\n\n\n<p>When it comes to buying running gear, choose comfort over style! <\/p>\n\n\n\n<p>Chafing whilst running is not a happy experience!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/must-have-running-accessories\/\">7 must have running accessories you didn&rsquo;t know you needed<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2-683x1024.png\" alt=\"how to start running and enjoy it\" class=\"wp-image-5472\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2-683x1024.png.webp\" alt=\"how to start running and enjoy it\" class=\"wp-image-5472 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3 Check your running form<\/strong><\/p>\n\n\n\n<p>Proper running form is something that I ask runners to practice from day one of their running journey. <\/p>\n\n\n\n<p>It really is worth it to learn the basics of correct running form and posture.<\/p>\n\n\n\n<p>Running form can never be perfect, but there are some simple tips that you can follow to ensure you become a more efficient runner:<\/p>\n\n\n\n<ul>\n<li>Relax your shoulders<\/li>\n\n\n\n<li>Run tall<\/li>\n\n\n\n<li>Swing your arms&nbsp;<\/li>\n\n\n\n<li>Increase your step rate (cadence)<\/li>\n\n\n\n<li>Aim to land on the middle of your foot, not your heel. <\/li>\n<\/ul>\n\n\n\n<p>You can find more information about each of these points in my guide on <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">proper running form and technique<\/a>. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\">Proper arm swing and 5 ways to improve it<\/a><\/p>\n\n\n\n<p><strong>#4 Choose a training plan<\/strong><\/p>\n\n\n\n<p>Many beginner runners start out with a running\/walking training plan like the <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k programme<\/a>. <\/p>\n\n\n\n<p>This programme is often 9 to 12 weeks in duration and is aimed at anyone looking to start running or get back into running after a long break.&nbsp;<\/p>\n\n\n\n<p>Couch to 5k is great for new runners as it allows you to take walking breaks in between runs. <\/p>\n\n\n\n<p>These walking breaks gradually become shorter as the weeks progress, allowing you to build up your endurance and stamina.&nbsp;<\/p>\n\n\n\n<p>This training plan is also great to ease you into running and slowly build up your confidence as a new runner.<\/p>\n\n\n\n<p>If you feel Couch to 5k is a little too easy for you, then consider choosing a beginner or <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/\">intermediate 5k training plan<\/a>. <\/p>\n\n\n\n<p>Many beginner runners start with a 5k training plan and progress into running 10k races, half marathons and even marathons!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/couch-to-5k-training-plan\/\">Couch to 5k training plan: 7 essential things you need to know<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3-683x1024.png\" alt=\"how to start running and enjoy it\" class=\"wp-image-5473\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3-683x1024.png.webp\" alt=\"how to start running and enjoy it\" class=\"wp-image-5473 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#5 Find your running motivation<\/strong><\/p>\n\n\n\n<p>For many beginner runners it can be challenging to feel motivated to run and run consistently. <\/p>\n\n\n\n<p>Whatever your reasons are for taking up running, make sure you find enjoyment in running. <\/p>\n\n\n\n<p>Doing something you don&rsquo;t enjoy will soon become a chore!<\/p>\n\n\n\n<p>Re-assess why you want to take up running in the first place, and find what motivates you to get out there each week.<\/p>\n\n\n\n<p>Whether it be some fresh new running gear, or the simple fact that running makes you feel good, tap into that and hold onto it. <\/p>\n\n\n\n<p>Running releases &lsquo;feel good&rsquo; hormones like dopamine and serotonin that contribute to the much sought after runner&rsquo;s high that many runners experience after a run.<\/p>\n\n\n\n<p>The fact is, moving your body has lots of positive effects on your physical and mental health.<\/p>\n\n\n\n<p>This adds to the already significant body of research showing that running can improve your mood and help fight stress, anxiety and depression.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-running\/\">Is running good for you? 12 amazing benefits of running for the body and mind<\/a><\/p>\n\n\n\n<p><strong>#6 Be consistent<\/strong><\/p>\n\n\n\n<p>In the early days, it&rsquo;s important to make running a habit so you gain enough exposure to it to become a better runner. <\/p>\n\n\n\n<p>This is probably one of the most important tips to start running and keep enjoying it.&nbsp;<\/p>\n\n\n\n<p>Getting past the first five minutes of a run is always the hardest. <\/p>\n\n\n\n<p>As your body adjusts and gets into a rhythm, it will soon feel easier and you will get into your stride.<\/p>\n\n\n\n<p>Start with 20-30 minute runs at a maximum of 2-3 times a week. <\/p>\n\n\n\n<p>You can choose to add longer runs (30-40 minutes) as you go, and run more times a week if you want, but later.<\/p>\n\n\n\n<p>Studies show that habit formation varies from person to person, but on average, ranges around 66 days (just over two months). <\/p>\n\n\n\n<p>This means you won&rsquo;t pick up running from the get go and fall in love with it right away. It will take time to feel natural to you.<\/p>\n\n\n\n<p>Once you&rsquo;ve formed a habit, you can then mix up your running routine with things like speed training and hill training.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\">Make time to run: How to fit running into a busy schedule<\/a><\/p>\n\n\n\n<p><strong>#7 Focus on time over distance and speed<\/strong><\/p>\n\n\n\n<p>When you start running, you&rsquo;ll probably be overly-conscious of your speed, or lack thereof. <\/p>\n\n\n\n<p>Instead of worrying about how fast you&rsquo;re running, focus on the amount of time you&rsquo;re running for. <\/p>\n\n\n\n<p>For example, your goal could be to run 15 minutes per day for 1 week, then increase that to 20 minutes per day in the following week.&nbsp;<\/p>\n\n\n\n<p>By focusing on time over distance and speed, you don&rsquo;t have the pressure to run a certain distance or pace that may be unachievable for you at such an early stage.&nbsp;<\/p>\n\n\n\n<p>Forget about speed and pace, these will come later once you&rsquo;ve got the running basics under wraps.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\">How to increase running stamina and endurance<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4-683x1024.png\" alt=\"how to start running and enjoy it\" class=\"wp-image-5474\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4-683x1024.png.webp\" alt=\"how to start running and enjoy it\" class=\"wp-image-5474 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#8 Join a running group<\/strong><\/p>\n\n\n\n<p>If you don&rsquo;t want to run on your own or lack the motivation to go running solo, then joining a running group is a great way to make running fun and meet new people in the process.<\/p>\n\n\n\n<p>Make sure you find a running group that matches your running experience and fitness levels. <\/p>\n\n\n\n<p>If you&rsquo;re more of a social runner, there are lots of running groups that meet for a run, then visit a cafe or pub afterwards.<\/p>\n\n\n\n<p>Websites like <a href=\"https:\/\/runtogether.co.uk\/\" target=\"_blank\" rel=\"noopener\">RunTogether<\/a> are a great source to find local running groups.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re not quite ready to join a running group, run with a family member or friend.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-make-running-easier\/\">How to make running easier: 7 simple tips<\/a><\/p>\n\n\n\n<p><strong>#9 Join an online running community<\/strong><\/p>\n\n\n\n<p>Online running communities like <a href=\"https:\/\/www.runmummyrun.co.uk\/\" target=\"_blank\" rel=\"noopener\">Run Mummy Run<\/a> and <a href=\"https:\/\/lonelygoat.com\/\" target=\"_blank\" rel=\"noopener\">The Lonely Goat Running Club<\/a> have become increasingly popular over the last 10 years.<\/p>\n\n\n\n<p>More runners than ever are taking to social media to share their runs and find running buddies.<\/p>\n\n\n\n<p>These groups are great to share any questions you have about running.<\/p>\n\n\n\n<p>They&rsquo;re also great to get support and advice on running-related things like routes, injury prevention and running motivation.<\/p>\n\n\n\n<p><strong>#10 Download a running app<\/strong><\/p>\n\n\n\n<p>A running tracking app is a must for many beginner runners as it allows you to track your progress and share your progress with your running friends. <\/p>\n\n\n\n<p>Online running communities like <a href=\"https:\/\/www.strava.com\/\" target=\"_blank\" rel=\"noopener\">Strava<\/a> and <a href=\"https:\/\/www.nike.com\/gb\/nrc-app\" target=\"_blank\" rel=\"noopener\">Nike Run Club<\/a> are great ways to share your love of running.<\/p>\n\n\n\n<p>A running app is also beneficial to not only track your run, but monitor your distance and pace and provide some motivation.&nbsp;<\/p>\n\n\n\n<p>Check out my post on <a href=\"https:\/\/www.runwithcaroline.com\/5-best-running-for-beginners-apps\/\">6 of the best running for beginners apps<\/a> for inspiration.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-5k-to-10k-running-apps\/\">5 of the best 5k to 10k running apps<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-683x1024.png\" alt=\"how to start running and enjoy it\" class=\"wp-image-5471\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-683x1024.png.webp\" alt=\"how to start running and enjoy it\" class=\"wp-image-5471 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/how-to-start-running-and-enjoy-it-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#11 Warm up before each run<\/strong><\/p>\n\n\n\n<p>A warm-up before each run is crucial, especially when you&rsquo;re starting out on your running journey. <\/p>\n\n\n\n<p>A warm-up can be thought of as a &lsquo;dress rehearsal&rsquo; before your run to prepare your body for the run ahead.<\/p>\n\n\n\n<p>If you go straight into a run without warming up, you risk injuring yourself. <\/p>\n\n\n\n<p>Many studies have shown that your performance is improved after a proper warm-up.&nbsp;<\/p>\n\n\n\n<p>Your warm-up should focus on raising your heart rate and mobilising your joints and muscles. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">Dynamic exercises<\/a> like leg swings, forward lunges, fast feet and arm circles are all great examples of warm-up exercises.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\">How to warm up before a run: 4 actionable tips<\/a><\/p>\n\n\n\n<p><strong>#12 Cool down after each run<\/strong><\/p>\n\n\n\n<p>Like a warm-up, a cool down is beneficial to help prevent injury and return your body to its pre-exercise state. <\/p>\n\n\n\n<p>Cool downs can also help to minimise muscle soreness after a run.&nbsp;<\/p>\n\n\n\n<p>A proper cool down should include light jogging (to lower your heart rate) and stretching (to minimise muscle soreness and improve flexibility).&nbsp;<\/p>\n\n\n\n<p>Some recommended cool down stretches are the standing quad stretch and standing calf stretch. <\/p>\n\n\n\n<p>See my post on <a href=\"https:\/\/www.runwithcaroline.com\/the-best-cool-down-stretches-to-do-after-a-run\/\">the best cool down stretches to do after a run<\/a> for more recommended stretches.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/sore-muscles-after-running\/\">6 tips for dealing with sore muscles after running<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running is a great way to get fit, feel better within yourself, and make long-lasting friendships with fellow runners. Forming a new habit can sometimes feel daunting, if not overwhelming. How to start running? What gear do I need? How far should I be running? These may be some of the thoughts and questions that &hellip;<\/p>\n","protected":false},"author":1,"featured_media":5240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[182,53,39],"tags":[106],"mv":{"thumbnail_id":5240,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/7-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5470"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5470"}],"version-history":[{"count":7,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5470\/revisions"}],"predecessor-version":[{"id":12994,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5470\/revisions\/12994"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/5240"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}