Getting Started - Beginner Running Tips

Effective and accessible, running burns a high number of calories in a short time while also improving cardiovascular health, increasing endurance, and strengthening muscles. It also helps regulate appetite and reduce stress, both of which play a role in overall health.

And all it requires is a pair of running shoes and your time. 

Why is running good for you?

Running is a high-intensity cardiovascular workout that increases your heart rate and energy expenditure, helping the body burn fat. It also triggers the ‘afterburn effect’ - excess post-exercise oxygen consumption - meaning your body continues to burn calories even after you stop running. Over time, running helps improve metabolism by increasing muscle mass and enhancing the body’s ability to use fat as fuel.

All the gear, no idea?

Wearing the right running shoes is essential to prevent injury and enhance performance. You should choose shoes that provide proper support, cushioning, and fit based on your foot type and running style. Visiting a specialty running store for a gait analysis can help find the best option. If you’re in Perth, we recommend The Running Centre. 

In addition to shoes, comfortable, moisture-wicking clothing helps regulate body temperature and prevents chafing. A supportive sports bra (for women) and breathable socks can also improve comfort. If running in low-light conditions, reflective gear ensures visibility and safety.

Warming Up and Cooling Down

Warming up before running helps prepare your muscles, increase blood flow, and reduce the risk of injury. A dynamic warm-up, including leg swings, high knees, and light jogging, activates your muscles and joints. Cooling down is equally important—it gradually lowers heart rate and prevents stiffness. After running, stretching major muscle groups, like your calves, hamstrings, and quadriceps, enhances flexibility and aids in faster recovery.

In summary:

Beginner runners should start slow, wear proper running shoes, and incorporate warm-ups and cool-downs. 

While it’s easier to get caught up in pace and how fast you’re running, it's best to focus on consistency rather than speed—running at a comfortable, conversational pace is ideal. 

Staying motivated can be challenging, so setting small, achievable goals and tracking progress can help. Running with a friend, using a fitness app, or training for an event can also boost motivation. 

Most importantly, patience is key. Progress takes time, and every step forward is a step toward success.

Ready to go? 

A structured running program can provide a clear, gradual progression that prevents injury and builds endurance safely. Without a plan, it’s possible to go out too hard, too fast and new runners can easily head towards burnout or injury. 

A well-designed program can be great for beginners because it balances running, rest and active recovery, helping the body adapt to increased activity. It can also keep you motivated with achievable milestones which make it easy to track the progress you’re making. 

If this is something you’re interested in exploring, you can email us here to chat about our custom running programs to suit your goal and lifestyle.