Your Body

A Beginner’s Guide to Running

woman running outdoors

Running can be intimidating at first, especially when it feels like you can only run for one minute without feeling worn out. But once you know where to start, you’ll be a better runner in no time.


Find out everything you need to know about getting started with running with our ultimate beginners running guide.

1. Fuel Your Body, Fuel Your Run


woman drinking a protein shake during a run


Running takes up a lot of energy, so preparing your body before a run is crucial. Consuming a protein shake around 20 minutes before your run can help to prep your body, while a post-run protein shake could help to support your muscles and aid your recovery.


If you’re new to the world of protein powders, we recommend our Sport Organic Plant-Based Energy Protein, which is a tailored vegan blend featuring whole food vitamin B12 and 85mg of caffeine from organic coffeeberry per serving.


2. Set Your Running Goals


The key to building up your running stamina is to start off with a slow jog or even a walk, before working your way up to longer, faster runs. If you push yourself too far at the beginning of your running journey, you may run the risk of injury, so it’s important to work your way up gradually.

Our Top 3 Beginner Running Goals


  • Increase your duration: whether it’s 5 minutes a day or 30 minutes a day, gradually start to increase how long you’re running for and decrease your walking time with every run.
  • Increase your pace: aim to cover more distance in the same amount of time by slightly picking up your pace once a week or whenever you feel ready. Each time, you’ll want to aim for a pace slightly higher than your normal run – but not a sprint.
  • Increase your running frequency: once you’re into the habit of going for regular runs, try to add an extra run into your week every now and again.

3. Establish a Running Routine


Creating a running routine when you’re a beginner can help you to stay focused and consistent with your runs. Everyone’s schedule and commitments are different, but as long as you plan a few runs in a week, you’ll be off to a good start.


If you find yourself struggling with motivation, it can help to have a run planned in that you don’t want to skip, and it can be even more helpful to exercise with a friend to keep yourself motivated.

4. Kit Yourself Out with the Right Running Gear


The right running gear can make a big difference to your running experience as a beginner. If you’re uncomfortable or wearing shoes that don’t give you the right support, you could be increasing your risk of injury and you could be more likely to give up on your running goals.


woman tying running shoes before exercise


We recommend making sure you’re kitted out with:


  • Shorts/leggings
  • Breathable t-shirts
  • A supportive sports bra
  • Proper running trainers
  • Phone strap
  • Reusable water bottle


It doesn’t really matter what you’re wearing, as long as you’re comfortable, but making sure you’ve got decent running shoes is important. Comfort and support are key when you’re shopping for running trainers to help reduce your risk of injury.


Warming up your body before a run is also a key part of achieving your running goals. Check out our ultimate Garden of Life warm-up guide here:


The Ultimate Warm-Up Guide

Your Body

The Ultimate Warm-Up Guide

Discover our ultimate warm-up guide to prepare your body for exercise.

2021-02-15 14:26:47By Garden of Life

Garden of Life

Garden of Life

Writer and expert