New to Running? Experts Answer the Most Frequently Asked Questions From Beginners

So you’ve made the decision to start running. Congrats! Welcome to a lifestyle that will improve heart health, help you manage stress, and lead to a stronger, more resilient body. No matter what brought you here, sometimes starting and sticking to a running routine can feel way harder than simply, “go.”

While you can find plenty of quality beginner running plans that take the guesswork out of running consistently, you’re bound to run into some questions and confusion as you start regularly logging miles.

Each runner’s origin story is unique, but many beginners tend to struggle with or are surprised by experiences that are common among those new to the sport. In fact, we asked Runner’s World readers what they want to know about running and gathered some of the most frequently asked questions.

Below, we answer eight common beginner runner questions with expert advice so you don’t have to walk (or run) into the sport blindly, but with a clearer path ahead.

Many newbies often lose confidence when they struggle with pacing, says Angie Spencer, USATF- and RRCA-certified run coach and founder of Marathon Training Academy. “Just realize that’s a very normal part of being a new runner,” she says.

“In the beginning, you really need to take pace out of the equation,” Spencer adds. She explains that while you may feel motivated to hit a certain pace, falling short of reaching it can feel discouraging.

To navigate this, Spencer suggests taking the pressure off of pace, and using the talk test to assess how you feel throughout a run.

Because you’ll want to keep most of your early runs at an easy effort, check if you’re able to speak in full sentences and carry a conversation if you were running with someone. “It’s not like you have to be spouting off whole paragraphs, but you could answer someone’s questions without being too short of breath,” Spencer says. If you’re running solo, see if you can say a few sentences out loud. If you can’t, slow down your pace and then reassess.

Slowing down will keep you consistent because you’ll have an easier time recovering from each run, and can check off all those miles on your schedule, which ultimately builds endurance. This will help you avoid getting overly fatigued throughout your training, and therefore can help you maintain motivation to keep getting out there.

LEARN MORE ABOUT THE TALK TEST

It’s common to feel a little sore as your body adjusts to a new stimulus, Spencer says, but too much soreness is worth paying attention to. “[Soreness] is your body adapting. It has to break down the muscle fibers to be able to rebuild them back stronger,” she says. However, “if you’re unable to walk the next day, that could be a sign you’re doing too much too soon or not hydrating or fueling well enough to recover.”

Specifically, a 2 to 4 on a soreness scale of 1 to 10 is a normal level of soreness between runs, where a 1 would feel barely noticeable, or a little stiff when first standing, and a 10 would feel like severe pain and stiffness accompanied by fatigue, Spencer says. Anything above a 5 or 6 is a sign you need to reevaluate training, which could mean slowing your pace down or giving yourself an extra recovery day between workouts.

Soreness typically lasts for about two to four weeks, depending on your age and previous fitness experience, Spencer adds. Former athletes might only need a few weeks to adjust to regular running routines, while complete beginners coming to running from a sedentary lifestyle might need a month or more to adapt. But don’t panic! Keep staying consistent, and soreness will subside.

Whether you think it’s boring or you’re strapped for time, you might skip warming up before or cooling down after a run. “Most runners, whether they’re beginners or advanced, don’t spend enough time in the warmup and cooldown,” says Spencer. Warmups help your body prepare for your runs, and cooldowns bring your body back down to homeostasis, Spencer explains.

A good rule of thumb is to stick to a five- to 15-minute warmup and a five- to 10-minute cooldown of easy running or walking. Spencer suggests morning runners may need more warmup time to get their bodies moving before their efforts, while an afternoon or evening runner might only need five-minute warmups and cooldowns. She explains older runners might also need more time to warm up because their joints, ligaments, muscles, and bones may be more prone to injury.

As far as stretching goes, dynamic stretches—or more active moves, like skips, butt kicks, and high knees—work great in a warmup to avoid injury and loosen up your muscles, Spencer adds. Reserve static stretches, ones you hold for 30 seconds or more, for after your runs to cool down and avoid soreness.

TRY THESE WARMUP STRETCHES

TRY THESE COOLDOWN MOVES

Maybe your shin starts to hurt, or your calf tightens randomly. There’s an explanation to these random aches and pains you’re feeling as you start running, and dealing with them doesn’t have to deter you from continuing to get out there. “It’s sort of like you’re developing a new relationship with your body, like how your active body responds to a new exercise, especially if you’ve never run before in your life,” says Spencer.

As a new runner, your heart and lungs (your cardiovascular system) typically adapt more quickly than your bones, ligaments, muscles, and joints, says Spencer. Because of this, muscular aches and joint pain can pop up as your body adapts to the high impact of running.

Spencer suggests staying observant and curious about your aches and pains, without jumping to conclusions right away. If you experience a twinge here and there or an occasional muscle spasm, and it goes away after 10 to 15 minutes, it’s likely not something to worry about. It’s probably your body adjusting to a new load.

If you’re noticing sharp or prolonged pain that causes you to change your running form or favor one side of your body, or you keep focusing on the pain and noticing it, then it’s probably more serious. In that case, it’s smart to get checked out by a physical therapist sooner rather than later because they can help assess root causes behind any pain and injuries, and create a customized treatment plan to get you back on your feet, pain-free again.

“Running really reveals a lot of your inner landscape, like your self-talk, and your mental thought processes,” says Spencer. Once you start doing something hard or new, you might experience negative thoughts or emotions, like doubt, fear, or insecurity.

Beginners might especially struggle with not feeling like a “real runner,” or avoid running outside because of negative emotions or a fear of being seen, Spencer adds. But acknowledging and getting curious about your thoughts can help you hold more self-compassion and work through negativity, she says, which can help you become more consistent.

Mike Gross, PsyD, head of sport psychology services at Princeton University and founder and director of TriState SportPsych, suggested in a previous story to get curious about any sensations you’re feeling when a negative thought pops up that makes you want to stop running. “Curiosity transforms pain from a threat or something to be feared into information for you to simply understand better,” he says. “Investigating this information is far more useful when performing than fear.”

Gross’ advice for pushing through negative thoughts on runs is to notice the mental chatter, label your thoughts (like “there’s fear talking,” or “that’s catastrophizing”) and zoom in on where you feel the discomfort in your body. Then, return to your run, paying attention to your breath, your cadence, and your stride. Instead of giving in to every negative emotion, you can be a conscious observer of them, which will help you keep going.

You don’t want to write off strength training, as it complements your running in an extremely positive way. Not only does it boost your running economy, which makes running feel easier, but it also helps you dodge injuries by strengthening your muscles and tendons to handle more impact. “Muscle is like having money in the bank. The more of that you can build, the better,” Spencer says.

Spencer suggests running every other day, and including a beginner strength routine on days you’re not running. This might look like two to three 20-minute weight training sessions that include basic movements like squats, deadlifts, and lunges, as well as core stability movements, like plank variations or dead bugs.

TRY OUR BEGINNER STRENGTH BASE PLAN

Building endurance as a beginner runner depends on your starting point going into running, Spencer says. If you’re a former swimmer, soccer player, or athlete, you may already have a solid base to go off of and it might take a few weeks to a few months to adjust to running. If you’re transitioning to running from a sedentary lifestyle, it could take about six months or more.

Spencer typically recommends giving yourself about two to three months to see real progress where aches and pains diminish, continuous running feels easier, and soreness doesn’t happen as often. “That’s a pretty good indication that your endurance is built up pretty well and you can start advancing in distance and integrating speedwork,” she says.

Fueling is different for everyone, and nutrition often depends on your training volume, Spencer suggests. Fueling for a marathon is going to look different from fueling during 5K training or a maintenance plan, for example.

You don’t have to put fueling at the forefront of your mind if you’re running no more than three miles or about 30 to 45 minutes, Spencer says, but staying aware of protein, carbohydrate, and electrolyte intake is a good place to start thinking about better nutrition habits.

It is smart to eat something before a run, though, especially in the morning or if you’re running later in the day and haven’t eaten in several hours. Focus on simple carbs, like a piece of toast, a banana, or even a sports drink. If you’re going longer than 60 minutes, then you’ll definitely want some fuel, like oatmeal with fruit or a bagel with peanut butter.

“If you’re not taking in fuel, your body can’t use it, and it’s better to take something in before you need it,” Spencer adds. “If you get too far and your blood sugar drops, your energy and strength drop, then playing catch-up is not very fun.”

After a run, put the spotlight on a combo of protein and carbs. Postworkout protein is necessary for repairing muscle tissue and kickstarting recovery, which carbs alone can’t do, sports dietitian Katie Kissane, MS, RD, owner of Fuel 2 Run in Fort Collins, Colorado, previously told Runner’s World. Postworkout carbs are just as important as protein, though, to recover stored glycogen in the muscles and prepare for your next run.

Some postrun snack options include cereal with whole milk or hard-boiled eggs with a glass of tomato juice.

FIND POSTRUN MEAL IDEAS HERE

Kristine Kearns

Associate Health & Fitness Editor

Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.