How to start running from scratch: tips for beginners

Running is an accessible and efficient way to maintain your health and physical fitness. However, for beginners, this activity might seem challenging. At Joy-pup, we’ll explore how to find motivation, choose the right gear, and organize your nutrition for comfortable and safe workouts.

Motivation: how to get started with running

• Set a Goal. Why do you want to start running? Your reason could be improving physical fitness, losing weight, preparing for a race, or relieving stress. A specific goal will help you stay on track.
• Set Achievable Tasks. Start small: run 1 kilometer without stopping or train three times a week. Gradually increasing your load will prevent burnout and maintain your interest.
• Create a Schedule. Allocate time for your workouts and include them in your daily routine to avoid skipping sessions.
• Find Like-Minded People. Running with friends or joining running clubs can be a great motivator. You can also share your achievements on social media.
• Keep a Progress Journal. Record your training results to track your improvement. Seeing your progress will inspire you to continue.

Gear: what to consider

You don’t need to spend a fortune to start running, but there are a few key things to keep in mind.

• Running Shoes. This is the most important piece of gear. Choose models that provide good cushioning and foot support. Ideally, get running shoes suited to your surface type (asphalt, trail).
• Clothing. Opt for comfortable sportswear made of breathable materials. In summer, go for lightweight t-shirts and shorts; in winter, choose layered clothing to regulate temperature.
• Accessories. Useful items include a watch or fitness tracker to monitor time and heart rate and a water bottle if you run long distances.
• Safety. If you run at night, wear reflective elements or use a flashlight.

Nutrition: how to properly support your body

Proper nutrition will help you feel energetic and improve your workout results.

• Before Running. Have a light carb-based snack 1–2 hours before training, like a banana, oatmeal, or toast with peanut butter. Avoid heavy meals.
• During Running. For runs under an hour, water is usually sufficient. For longer distances, use isotonic drinks or energy gels.
• After Running. Consume proteins and carbs within 30–60 minutes post-workout to aid muscle recovery. Examples include yogurt with fruit or an omelet with vegetables.
• Hydration. Drink water throughout the day, especially before and after training, to maintain fluid balance.

How to avoid common mistakes

Don’t Overdo It. Gradually increase your distance to avoid injuries and overtraining.

Warm Up. A simple warm-up before running prepares your muscles and joints.

Listen to Your Body. If you feel pain or fatigue, take time to rest.