Beginner Runner's Handbook
Your guide to getting started
“Starting the right way makes all the difference and sets the foundation for long-term success.”
All you need is a starting point and a tool that helps to build from there with consistency, patience, and a bit of planning.
Let’s to get started
BLOCK 1
Common questions beginner runners ask
How long should I run when I start running? Start with 20-30 minutes of easy running or run-walk intervals. Build gradually.
Is it okay to take walk breaks? Absolutely. Walk breaks help you build endurance safely.
How fast should I run as a beginner? Run at a conversational pace. If you can talk comfortably while running, you’re doing it right.
How often should I run each week? Start with 2-3 times per week, allowing for rest and adaptation.
When does running get easier? Usually after 3-6 weeks of consistent training.
Check out our blog post answering the 10 questions every new runner asks.
BLOCK 2
What gear do I need to start running?
One of the best things about running is how little gear you need to get started. You don’t need to spend millions on equipment. Just a few essentials to keep you comfortable and injury-free.
Running shoes
Your running shoes are one of the most important pieces of gear. The right pair will support your body, reduce the risk of injury, and make your runs more enjoyable.
If possible, visit a specialist running store where experts can assess your gait and recommend shoes suited to your stride and foot shape. When choosing a pair, consider:
Fit and comfort: They should feel good right away - no pinching or rubbing
Toe box space: Your toes should have room to spread out and not feel cramped
Secure heel: Your foot should stay in place without slipping at the back.
Cushioning and support: Depending on your preferences and how much protection you want.
Shoes typically last 600–800 km. If the soles feel worn, the cushioning seems flat, or you notice new aches and pains, it’s time for a new pair.
Clothing
Wear comfortable, breathable clothes designed for exercise. In cooler weather, layering helps you stay warm without overheating.
You don’t need brand-name or technical apparel, just gear that feels good and allows you to move freely.
Optional extras
These items aren’t essential, but they can make your runs more convenient and help to understand how you progress:
Sports watch: To track your distance, pace, or heart rate. Sport watches (Garmin, Polar, Coros, etc) come with apps that provide detailed workout information from your runs.
Heart rate monitor chest or arm strap: This helps you track your heart rate accurately. Wrist-based monitors give unreliable readings during running, regardless of the brand.
Running app: A running app like KULG helps you stay on track and understand your progress over time. But other apps like Strava can be useful for community, mapping routes,, or joining virtual challenges.
Running belt or vest: Handy for carrying your phone, keys, gels, or snacks.
Water bottle or hydration pack: Especially useful for longer runs or hot days.
But: Don’t get caught up in gear. The best equipment is the one that helps you step outside and start moving.
BLOCK 3
How to add volume safely
Progress in running comes from consistency and gradually increasing how much you run. But increasing your volume too quickly is one of the most common causes of injury. To avoid overloading your body, it’s essential to build up slowly and mindfully.
A general rule of thumb
Aim to increase your weekly running volume by no more than 10% at a time, and regularly include cut-back weeks to give your body a chance to recover. For example, if you're running 20 km this week, you might aim for 22 km next week, then 24 km, followed by a cut-back to around 21 km. This gradual approach helps your body adapt to the increased stress without becoming overwhelmed.
That said, you can’t keep increasing weekly mileage endlessly because your capacity to handle volume also depends on how much intensity you’re adding and how well you're recovering. The key is finding the right balance for your current fitness, considering the average weekly volume you’re used to running, and your life schedule.
Smart ways to add volume
There are a few safe and sustainable strategies to build volume:
Extend your long run slightly: Add 5-10 minutes to your weekly long run.
Add an extra running day: If you're running 3 times a week, moving to 4 days can increase your weekly volume without overloading a single run
Lengthen one or two easy runs: Even 5-10 more minutes on a couple of runs per week can make a difference.
Long runs: Build volume for long runs also gradually and make sure that even with low mileage, they do not take up than 30% of your weekly volume (if you’re running 20 km a week, then you
Mix and match these approaches based on your schedule and how your body feels. Run slower - and if needed, alternate walking and running - but make sure you're gradually increasing your training. If you always run the same distance and volume, you'll eventually hit a plateau.
Listen to your body
No rule matters more than tuning in to how you feel:
Fatigue that doesn’t go away
Heavy or sore legs
Recurring niggles or aches
Mood changes - feeling down
These are red flags. They often mean you're increasing too quickly or not recovering enough. When in doubt, back off for a few days. It’s better to miss one run than many weeks due to injury.
Some fatigue is not bad. When we’re training, we’re giving our body stress, and that’s necessary for progress. When we recover well enough, we become stronger. But too much stress is bad.
Consistency beats intensity. Gradual, well-paced increases will help you run further, stay injury-free, and actually enjoy the process.
BLOCK 4
Intensity - when and how to add it
Wait 4-6 weeks before adding intensity. Once you’ve built a consistent running routine, adding intensity is a great way to improve your fitness, speed, and running efficiency. But timing and progression are key. Too much, too soon, can lead to injury or burnout.
Start with a solid base
Before adding faster workouts, give your body time to adjust to regular running. A good rule of thumb is to wait 4-6 weeks of steady, easy running before introducing intensity. This base-building phase helps strengthen your muscles, joints, and aerobic system. That’s the foundation for quality training.
Begin with gentle intensit
When you’re ready, ease into faster running with these beginner-friendly options:
Strides: After an easy run, add 4-6 short accelerations of controlled speed. Each stride lasts about 20-30 seconds, gradually accelerating to ~90% of your max effort, then easing back down. These improve running form and prepare your body for harder efforts.
Tempo runs: These are steady runs at a “comfortably hard” pace, you can talk in short phrases but wouldn’t want to have long conversations. They improve your aerobic capacity and mental toughness. Start with 10-20 minutes at tempo pace, between an easy warm-up and cooldown.
Intervals: Short, faster efforts followed by rest or slow jogging. For example, 6 × 1 minute hard / 1 minute easy. Intervals build speed and stamina and can be adapted to your fitness level.
One step at a time
Once you’ve built a strong base, aim for one quality session per week. Your most runs should still remain easy to support recovery and consistency. A good rule of thumb here is to keep the proportion of high-intensity km below 20% but it also depends on your weekly volume. Remember, intensity is like seasoning - you cannot have too much of it.
Examples of a weekly structure with intensity:
Tuesday: Easy run
Thursday: Quality session (strides, tempo, or intervals)
Weekend: Long run at an easy pace
Tip: Always prioritise good form and controlled effort over speed. Running fast is fun, but only when your body is ready for it. Don’t prioritise speed over ease. Easy running is what builds your aerobic base- the foundation for long-term progress and consistency in running.
BLOCK 5
Nutrition basics for runners
Fueling your body well is just as important as the training itself. Whether you're running for fitness or preparing for a race, your body needs the right nutrients (and enough of them) to perform, recover, and stay healthy.
Eat enough - always
One of the biggest mistakes runners make is underfueling. Not eating enough, especially when training volume increases, can lead to low energy, poor performance, slower recovery, frequent illness, hormonal disruptions, and even injury. If you're feeling unusually tired, moody, or struggling with your workouts, take a look at your food intake.
A good rule of thumb is to make sure you eat 3 meals a day with a few snacks in between. Try to have some fruits and vegetables as well as some protein in your daily menu, even in your snacks.
Macronutrient basics
Balance is key, but runners have specific needs:
Carbohydrates are your primary energy source. Prioritise them around workouts - before, during long sessions, and afterwards.
Protein supports muscle repair and recovery. Aim to include some with every meal, and especially after training.
Fats are essential for overall health and long-term energy. Include healthy fats like nuts, seeds, olive oil, and fatty fish.
What to eat before a run
A light, carb-rich snack or meal 30-90 minutes before running can give you the energy you need without discomfort. Some examples:
Banana with peanut butter
Slice of toast with honey
Small bowl of oatmeal
Rice cake with jam
Avoid high-fat, high-fiber foods too close to running, as they can cause stomach upset.
What to eat after a run
To kickstart recovery, eat a mix of carbs and protein within about an hour of finishing. Some quick options:
Yogurt with fruit
Protein smoothie with oats
Eggs and toast
Chocolate milk
This helps replenish glycogen stores and supports muscle repair.
Hydration
Don’t forget to stay hydrated. Before, during (if needed), and after your runs. Water is usually enough for runs under an hour. On longer or hot runs, make sure to add electrolytes in your water to replace lost sodium and minerals.
Remember: Nutrition is personal. There’s no one-size-fits-all. Pay attention to how different foods make you feel and adjust as needed. A well-fueled runner is a happy, strong, and resilient runner.
BLOCK 6
Recovery
Training makes you stronger, but only if you give your body time to recover. Recovery is when the real magic happens: muscles repair, energy stores replenish, and your body adapts to the stress of running. Neglecting recovery can lead to fatigue, stagnation, or injury.
Rest days are essential
No matter your fitness level, plan for at least one full rest day per week. That means no structured training, just rest, relaxation, and letting your body recharge. It’s not a sign of weakness; it’s a key part of getting fitter and faster.
Prioritise sleep
Aim for 7-9 hours of quality sleep per night. Sleep is your most powerful recovery tool. It supports muscle repair, regulates hormones, and restores mental and physical energy. Equally important is prioritizing quality sleep and maintaining consistent sleep patterns. Struggling with motivation or performance? Sleep might be the missing link.
Gentle movement can help
Recovery doesn’t mean you have to be completely inactive. Low-intensity activities can boost circulation, ease sore muscles, and aid recovery. Some good options include:
Easy walking
Light cycling
Swimming
Gentle yoga or stretching
These activities help keep your body moving without adding stress.
Tools to support recovery
If you’re feeling stiff, sore, or tight, try:
Foam rolling to release muscle tension
Mobility exercises to improve range of motion
Massage (self-massage or professional) to reduce soreness and promote relaxation
These tools aren’t mandatory, but they can be great additions to your routine, especially after hard workouts or long runs.
In short: Recovery isn’t lazy. It’s smart. It’s what allows you to show up strong, stay consistent, and enjoy your running journey in the long term.
BLOCK 7
Typical mistakes to avoid
Every runner makes mistakes. It's part of the learning process. But being aware of the most common ones can help you avoid setbacks and enjoy more consistent, injury-free progress.
Here’s what to watch out for:
Running too fast, too often
It’s tempting to push the pace every time you head out, but running hard too often can lead to fatigue, burnout, or even injury. Easy runs are where most of your aerobic development happens. They’re the foundation of smart training. Save the speed for your quality sessions.
Skipping rest days
Rest is when your body adapts and gets stronger. Without it, you’re just breaking yourself down. At least one full rest day per week gives your body the chance to recover and prevents overtraining. Also, taking a rest day between your harder workouts (e.g. speed session and long run) helps avoid stacking up too much training stress too quickly.
Ignoring pain or discomfort
It’s normal to feel some soreness, especially when you increase volume or intensity, but sharp, persistent, or one-sided pain is a warning sign. Ignoring it can turn a minor issue into a long-term injury. Pay attention to your body and don’t be afraid to take a step back. If you’re feeling a pain somewhere, notice how it is changing in time. If it gets better with reduced volume, some training may be ok. If it’s getting worse, you probably need to seek help.
Comparing yourself to others
Whether it’s on Strava, Instagram, or in your local running group, comparison can be toxic. Everyone is on their own journey, with different goals, training backgrounds, and life circumstances. Focus on your own progress, and celebrate others without letting it define your worth as a runner.
Wearing worn-out shoes
Running shoes don’t last forever. Old, worn-out shoes lose their cushioning and support, increasing the risk of injury. Replace them every 600-800 km, or sooner if you notice new aches or the shoes feel flat.
Underestimating the importance of easy runs
Easy runs are not “just recovery”. They build your endurance, improve efficiency, and support your long-term progress. Many runners go too hard on easy days and too easy on hard days. Respecting the purpose of each run is key to getting better.
Avoiding these common pitfalls will help you train smarter, stay healthier, and enjoy running more. Progress isn’t just about working harder. It’s about working wisely.
BLOCK 8
How to stay motivated to run?
Motivation can ebb and flow. And that’s completely normal. The key is finding ways to keep running enjoyable, purposeful, and part of your routine. Here are some strategies to stay on track, even when life gets busy or your enthusiasm goes down:
Set small, achievable goals
Rather than focusing only on big outcomes like race times or distances, start with simple, realistic goals. For example, running three times per week or completing a certain route without stopping. Small wins build momentum and confidence.
Track your progress
Use a running app, journal, or calendar to track your runs. Seeing how far you’ve come - whether it’s more consistency, better pacing, or simply feeling stronger - can be incredibly motivating.
Run with others
Running with a friend, joining a group, or participating in a local running community can add accountability and social connection. Even if you’re usually a solo runner, occasional company can bring fresh energy and fun.
Mix things up
Keep things interesting by exploring new routes, trying trail runs, or changing your training environment. Listening to music, podcasts, or audiobooks can also make solo runs more enjoyable.
Sign up for a fun race
Having a goal on the horizon, like a friendly 5K, can give your training more purpose. Choose an event that feels exciting, not stressful, and use it as something to look forward to.
BLOCK 9
How to rediscover running?
Even the most passionate runners feel flat sometimes. If your runs feel like a burden or you’re dreading lacing up, it may be time to check in with yourself.
Take a short break
It’s okay to step back and rest. A few days (or even a week) off won’t erase your progress. In fact, it can refresh your mind and body.
Change the routine
Try a new route, run at a different time of day, or switch a run for a bike ride or hike. A change in scenery or structure can help reignite your interest.
Reflect honestly
Ask yourself: Am I doing too much? Running too fast or too often? Training should challenge you, but not drain you. Burnout often stems from imbalance.
Reconnect with your “why”
Think back to why you started running in the first place. Was it for stress relief? Health? Fun? Performance? Reminding yourself of your original motivation can help you realign and reset.
Focus on feelings, not just data
It’s easy to get caught up in pace, distance, and stats. But don’t forget how running makes you feel. Celebrate those moments, even when the numbers don’t impress.
Remember: Motivation isn’t constant. But habits, self-compassion, and a bit of variety go a long way. If you feel stuck, it’s okay to pause, reassess, and come back stronger.
Running is a journey, not a race. Focus on building habits, not chasing perfection. Stay curious, be kind to yourself, and keep moving forward.
You've got this! 😉
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