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The Ultimate Running Checklist for Beginners: Tips and Tricks to Get You Started

Running is a fantastic way to improve your physical fitness, boost your mental well-being, and enjoy the great outdoors. Whether you're aiming to shed a few pounds, increase your cardiovascular endurance, or simply find a new hobby, running can be a rewarding and accessible exercise option for people of all fitness levels. What are the essential steps to getting started as a beginner with running for exercise?

Running A guide for beginners with Finn Glenn Online personal trainer fitness coach

Set Clear Goals

Before you lace up your running shoes, it's crucial to define your goals. Are you looking to lose weight, improve your cardiovascular health, or build endurance? Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals will help you stay motivated and track your progress.


Get the Right Gear

Investing in the right running gear is essential to ensure a comfortable and injury-free experience. Here's what you'll need:

  • Running shoes: Visit a specialty running store to get fitted properly. They will assess your gait and recommend shoes that suit your feet and running style.

  • Comfortable clothing: Choose moisture-wicking fabrics to keep you dry and comfortable.

  • Accessories: Consider a running watch or smartphone app to track your runs and don't forget essentials like sunscreen, a hat, and sunglasses if you'll be running outdoors in a sunny climate. We don't have those concerns as much in Ireland though.

Start Slowly

If you're new to running, it's essential to start slowly and gradually build your endurance. Begin with a combination of walking and running to prevent overexertion and reduce the risk of injury. A popular method for beginners is the walk/run method, where you alternate between walking and running intervals.


For example, during your first week, you might walk for three minutes and then run for one minute, repeating this cycle for a total of 20-30 minutes. As you progress, increase the duration of your running intervals and reduce the walking time until you can run continuously. Even if you feel like you can do more at the start its best to give your body time to give you feedback the next day or two. The aim is to make the process gradually improve time and distance.



Warm Up and Cool Down

Warming up and cooling down are essential parts of your running routine. Before each run, perform dynamic stretches to prepare your muscles and joints for activity. After your run, engage in static stretches to help reduce muscle soreness and improve flexibility.


Listen to Your Body

It's crucial to pay attention to your body's signals. If you experience pain, fatigue, or discomfort during your run, it's okay to stop and rest. Pushing through pain can lead to injuries. Make sure you allow for rest days in your routine to give your body time to recover.


Stay Hydrated and Fuel Your Body

Proper hydration is essential for running success. Drink water throughout the day, especially before and after your runs. Depending on the duration and intensity of your run, you may also need to consume a small snack or meal to replenish energy stores.



Personal Trainer Finn Glenn running on beach in Maldives

Build a Routine

Consistency is key to improving your running performance. Set a regular schedule that works for you, whether it's in the morning, during your lunch break, or in the evening. Gradually increase the duration and intensity of your runs as your fitness improves.


Join a Running Community

Running can be a solitary activity, but it doesn't have to be. Consider joining a local running club or finding online communities where you can connect with fellow runners. The support and camaraderie can be motivating and provide valuable advice. Running with a friend can help keep you accountable in the early days of getting started.


Track Your Progress

Keep a running journal or use a smartphone app to track your progress. Monitoring your mileage, pace, and how you feel during and after runs can help you see your improvements over time. Celebrate your achievements along the way to stay motivated.


Be Patient and Persistent

Remember that progress in running, like any other fitness endeavour, takes time. Be patient with yourself, stay consistent, and focus on your goals. There will be good days and bad days, but the key is to keep moving forward. Whether you are indoors on a treadmill or outdoors soaking up the fresh air, its always about putting one foot in front of the other without over thinking the process.


Starting a running routine for exercise is a fantastic way to improve your physical fitness and overall well-being. By setting clear goals, investing in the right gear, and following a gradual training plan, you can build the foundation for a successful and enjoyable running journey. So, lace up your running shoes, take that first step, and embark on a path to a healthier and happier you. Happy running!



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