A Beginner’s Guide to Becoming a Runner

Whether you want to spend more time outdoors, add more cardio into your routine, or just start living a more active lifestyle, running is a great way to accomplish those goals. Not only is it free, but it requires very little equipment, can be done anywhere, and is accessible to just about anyone. All you need is a good pair of running shoes! 

If this all sounds good to you, but you’re still not sure where to start, here are a few tips from strength and running coach Amy Haas that’ll help you lace ‘em up and (literally) hit the ground running. 

Start with a goal 

Goals help us to remember why we started something while keeping track of what we’re working toward. Becoming a runner is no different, so before embarking on this journey, Haas recommends setting a goal. 

“Set a goal that’s meaningful to you – like, REALLY meaningful,” she says. “Something that makes you want to get out of bed in the morning to make it happen. Then figure out what it will take to make it happen.” 

For Haas, this goal was a half marathon to raise money for cancer research in memory of her cousin Scotty. This passion and purpose helped motivate her as she trained for her first 13.1 miles. “Every time I felt like quitting, I brought myself back to the memories of my cousin,” she says. 

Take it slow and easy

Running is something that we all know how to do, but that doesn’t mean you can just throw on your sneakers and crush 10 miles. “Start slow and easy with your pace,” Haas advises.

One of the best ways to do this is to use the run/walk method, which alternates between intervals of running and walking. “Run/walking is still running, so don’t be afraid to incorporate walk breaks when you’re getting started,” Haas suggests. 

A good place to start is with one minute of running, then one minute of walking. As you progress, you can build up your time spent running and cut down on the time spent walking until you’re able to run without needing a walk break. 

Set a schedule 

One of the benefits of running is that it can be done anytime, anywhere – but that isn’t necessarily the best way to train. 

“Pick days and times that work for your schedule and figure out a way to stay accountable,” Haas says. 

Running sporadically one day here and one day there likely isn’t going to be enough for you to accomplish your goals. Instead, set a schedule that works for you and your lifestyle. Whether that’s a run three days a week before work, or every other day on your lunch break, treat your runs like you would a meeting or a class at the gym. Scheduling your runs will help you to stay consistent and make noticeable progress. 

Don’t eliminate other forms of exercise 

Running is an incredible way to move your body, but Haas warns that it shouldn’t be the only type of exercise you do. 

“Don’t skip the strength training. Seriously, don’t,” she emphasizes. “I’m grateful for my many years in soccer conditioning where I was forced to build up the muscles to support my joints, but most runners don’t have that type of experience with strength training. It’s extremely important to figure out where your imbalances are and work towards strengthening your weak areas. It will pay off!” 

Focus on movements like lunges, squats, deadlifts and mobility drills that’ll help keep your hips, knees, and lower body strong and ready to support you on your runs. 

For more tips, healthy habits and daily motivation, check out Amy’s virtual women’s running program, Run With Aim, or follow her on IG @RACEACROSSTHESTATES as she runs a half marathon in every state. 

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