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How to Start Running - The Absolute Beginners' Guide

Easy Steps to Learn How to Run


Updated August 22, 2014

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

Female runner running in urban environment.
Betsie Van Der Meer/Taxi/Getty Images

Starting a new running habit can feel overwhelming to a beginner runner. If you're feeling intimidated or nervous about getting started with running, don't worry, that's completely normal. Instead of starting your running habit blindly, it's helpful to learn some basic information about running. Here are some of the basics about running to help you get started.

Getting Started: Before you even take your first steps, here are some important basics you should know.


Beginners' Training Schedules: When you're first getting started with running, it's helpful to follow a schedule. Here are some training schedules designed with beginners in mind.


Learn to Run Schedules and Programs:

Beginner 5K Training Schedules:

Beginner 8K or 5-mile Training Schedules:

Beginner 10K Training Schedules:

Beginner Half Marathon and Marathon Training Schedules:

Frequently-Asked Questions from Beginner Runners: It's very normal to have lots of questions when you're learning to run and starting a new running habit. Here are some common questions from new runners.

Treadmill Running Basics: Many new runners get started and learn to run on a treadmill. There are lots of treadmill running benefits, such as not having to worry about the bad weather or time of day that you're running. Here are some basics about how to run on a treadmill.


Nutrition and Hydration for Beginner Runners: A runner's diet is important not for only maintaining good health, but also to promote peak performance. Here's some basic nutrition and hydration advice for beginner runners.


Stretching: Stretching after a brief warm-up and after your runs can help prevent injuries. Here are some basics about stretching:


Staying Motivated: Maintaining your motivation is tough for any level runner, but especially for beginners. Here are some ways you can stay inspired to keep running.


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10K Training Plan for Beginner Runners
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