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Wondering “how to start running”? Here are 20 tips for running beginners from experts


Whether you’re chasing a marathon dream or looking for a fun way to stay fit, running can be a fantastic choice! To help you kick-start your journey, we’ve gathered twenty fun and factual tips from running experts. Let’s sprint into action!

20 running tips from experts

  1. “Start slow and steady, it’s not about speed, it’s about building endurance.” – Jeff Galloway, American Olympian
  2. “Invest in a good pair of running shoes. Your feet will thank you later.” – Meb Keflezighi, Boston Marathon winner
  3. “Don’t just run, make sure to warm up and cool down. They are your secret injury prevention tools.” – Shalane Flanagan, Olympic medalist
  4. “Consistency beats intensity. Aim to run little and often, rather than in intense bursts.” – Kathrine Switzer, women’s marathon pioneer
  5. “Listening to your body is crucial. Rest days are as important as training days.” – Deena Kastor, American record holder
  6. “Don’t forget to hydrate before, during, and after your run. Water is the runner’s best friend.” – Paula Radcliffe, Women’s marathon world record holder
  7. “Incorporate strength training into your routine. A strong body makes for a strong runner.” – Haile Gebrselassie, former Marathon world record holder
  8. “Eating a balanced diet is crucial. Your body needs proper fuel to run effectively.” – Brendan Brazier, former professional Ironman triathlete
  9. “Don’t shy away from hills. They help build strength and stamina.” – Joan Benoit Samuelson, first Women’s Olympic marathon gold medalist
  10. “Mix up your running routine. Variety in your routes, paces, and distances keeps things interesting.” – Alberto Salazar, former long-distance runner and coach
  11. “Set achievable goals. Having something to aim for can keep you motivated.” – Jenny Simpson, middle-distance runner and Olympian
  12. “Embrace the stretch! Regular flexibility training can enhance your performance and prevent injuries.” – Bill Rodgers, marathon runner and Olympian
  13. “Run at your own pace. Don’t compare yourself to others; this is your journey.” – Desiree Linden, Boston Marathon winner
  14. “Consider a running buddy or group. They can provide support, safety, and a bit of friendly competition.” – Kara Goucher, long-distance runner and Olympian
  15. “Remember, it’s normal to have good runs and tough runs. Both are part of the process.” – Scott Jurek, ultramarathon champion
  16. “Cross-training can be a great supplement to running, helping to increase overall fitness and reduce injury risk.” – Eliud Kipchoge, Marathon world record holder
  17. “Try to maintain good posture during your run. It helps with efficiency and reduces strain on the body.” – Mary Cain, middle-distance runner and Olympian
  18. “Don’t underestimate the power of good socks. They can help prevent blisters and keep your feet comfortable.” – Brenda Martinez, middle-distance runner and Olympian
  19. “Remember to breathe! Sounds simple, but proper breathing techniques can improve your running endurance.” – Grete Waitz, nine-time New York Marathon winner
  20. “Above all, remember that running should be fun! Find what makes you enjoy each run and focus on that.” – Steve Prefontaine, American middle and long-distance runner

Now, lace up those shoes and hit the road! The world of running is waiting for you.

Andy Barr
the authorAndy Barr
Editorial Lead
Andy was late arriving into the world of fitness, running and training. He did not really take up regular gym going until he was in his late 30's. He lost over 7 stone in weight since starting and completed an olympic length triathlon in June 2018. He enjoys playing football, boxing and outdoor running.

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