The idea of taking up running often stops before the first workout even begins. It can be hard to know where to start, how to avoid overexerting yourself, or how to prevent injuries. Fortunately, getting started is much easier when you have a clear plan. Here are six essential tips to help make your first run comfortable and enjoyable.
1. Choose the Right Running Shoes
Not just any pair of sneakers is suitable for running. Your running shoes should fit comfortably, without feeling too tight or causing rubbing. Make sure there’s a little room for your toes, as your feet naturally expand while running.
Pay attention to cushioning, foot support, and traction. A good pair of running shoes helps reduce stress on your knees, ankles, and feet while making every run safer.
Choose your shoes based not only on their appearance but also on how they feel. Try them on, walk around in them, and make sure they’re comfortable before buying.
2. Wear Appropriate Clothing
For running, it’s best to wear clothing made from synthetic fabrics that wick moisture away and dry quickly, such as polyester, nylon, elastane, or technical performance materials. Cotton isn’t the best choice for workouts because it absorbs sweat, becomes heavy, and may cause chafing.
Don’t overlook your socks, either. Choose sports socks made from synthetic or blended materials that wick moisture effectively and stay securely in place. They should be free of bulky seams and shouldn’t slip while you run, as both can lead to blisters and discomfort.
Tip: Dress as if it’s 5–7°C (9–13°F) warmer outside than it actually is, since your body heats up quickly once you start running.
3. Learn Proper Running Form
What’s the right way to run? For beginners, the most important principle is to keep your running form natural and comfortable. Maintain an upright posture, keep your shoulders relaxed, look ahead, and avoid taking overly long strides. Short, light steps at a comfortable pace help reduce the impact on your knees.
Correct and incorrect running form
Pay attention to your breathing. If you can’t say a few words without becoming out of breath, your pace is probably too fast.
4. Never Skip Your Warm-Up
Before you start running, prepare your body for the workout. A proper warm-up gradually raises your heart rate, warms up your muscles, and helps reduce the risk of discomfort during your run.
It doesn’t have to be complicated. Five to seven minutes of brisk walking, leg swings, or a few simple mobility exercises for your feet, knees, and hips are enough.
After a proper warm-up, running feels easier, and your body adapts to the effort more effectively.
5. Don’t Run on an Empty Stomach or Immediately After Eating
How you feel during a run depends greatly on when and what you eat. Running on an empty stomach can quickly lead to low energy and fatigue, while running immediately after a meal may cause heaviness or stomach discomfort.
A light snack about 1–1.5 hours before your run is usually the best option. A banana, yogurt, a handful of dried fruit, or an apple puree are all good choices. These snacks provide carbohydrates to give you the energy you need before exercising.
6. Create a Training Schedule
For beginners, running becomes truly effective when it turns into a habit.
Two or three runs per week are enough to get started. This gives your body time to adapt to the workload and recover between workouts. Choose specific days and times for your runs to help make them part of your routine.
Tip: Use apps such as Nike Run Club, Strava, or Adidas Running to create a running plan and track your progress.
The Strava app interface. Image: dribbble.com.
The most important thing about running isn’t your speed or the distance you cover on day one—it’s how you feel afterward. If you finish your run with energy left and the motivation to go out again, you’re on the right track.
To avoid the most common running mistakes, read our related article.
At the IKS blog, we regularly share practical training tips, sports news, and helpful advice to make your workouts more enjoyable. Stay tuned for more updates.
