How to Become a Runner: A Comprehensive Guide for Your First Two Months

Sitting on the couch watching YouTube, another day passes by.

“Damn, I did not go running again.”

I know the strong reasons I should be running. I told myself last month that I should start running tomorrow, but many tomorrows later, the running still did not happen. That was me 5 years ago.

Now I look back and found out why. I was overwhelmed by the hundreds of articles and videos on “how I should run”, “5 tips to become a better runner”, “10 ways to avoid injury”, etc.

It feels like when I run, I will be doing something wrong because I might have missed an article. All of this gave me an extra excuse to just … not run.

But running should be easy! Even a kid with little input could do it. Why make it harder than it should be, especially when I am not trying to become a professional hardcore athlete … yet?

Over time, I reviewed all the tips that I received and summarized them so I can help you become a runner without overwhelming you:

To become a runner –

Get a good pair of sneakers with some comfortable clothing.
Pick a simple route, schedule one hour in your calendar, 3 days a week, for the next 2 months.
When the time comes to start running, eat a small snack beforehand, lace up, and go out the door.
Begin by running slowly and a lot of walking, then follow a running program and build the running stamina up every other day.
After a few weeks, your body will start reacting, and you will start to learn about and listen to your body. This is also the time when some basic techniques of running will be learned.
Keep the consistency, and after 2 months, you will become a runner.

I was once information overloaded by the plethora of running advice, which prevented me from starting. But the best advice I received was to just start and act. I want to make this easier for you.

Follow along. This is the comprehensive guide for all you need to know at different stages of your first 2 months of being a runner. Check back as you go through the stages.

Is it Hard to Start Running?

First, let’s set expectations for the next 2 months.

Physical

Your body will feel unnatural and strange with pain and aches happening even in parts of your body that you have not noticed before. The first week is the most challenging as your body transitions, but I promise it will get easier over time. You will get used to the aches and your body will eventually adapt to the new demands.

Mental

You will question yourself at times. You will wonder why time goes so slowly. But you will also overcome these thoughts and come out a better person.

Financial

Your pair of shoes will be the necessary investment, but you don’t need to buy the best or most expensive pair. Most are quite affordable for the use you get out of them. Further along, you might begin buying gear, dive into the world of gadgets, or even sign up for your first race!

Time

3 days a week with at least a day apart, for 2 months. Each active day will involve 30 minutes for the run and another 30-minute-buffer to spend on the run preparation and returning yourself to your daily routine.

To be honest, starting from zero is not easy. Back when I started, it took me weeks before I got mentally prepared to take action and run. I spent a lot of energy guessing all the potential commitments for running. Now with these expectations laid out, your “mental preparation” process will be simpler.

Are you ready to act?

Preparation for Your First Day of Running

Own a pair of running shoes (Does not need to be the perfect pair!)

For a beginner, pick any running shoe. If you already have a pair of sneakers at home that fit comfortably, use them and don’t worry about a new pair. Don’t let shoe picking slow you down from taking your first step running.

With so many theories and technologies in modern running shoes, I guarantee you that you are not going to pick the perfect pair even if you spend days reading reviews.

And without taking the first step, you wouldn’t even know what your feet want for a running shoe!

As you progress in your running life, your muscles will grow, your form will evolve, your demands for your shoe will also change. You will shortly be getting your second pair and what you had for your first pair simply does not matter anymore.

If you need to get a new pair, I suggest going to a nearby running store and let them recommend a few shoes for you. Trying on the shoes and giving them a test is usually expected. Staff of running stores are usually the friendliest people and will be happy to welcome a new runner into the community.

Get a pair that feels comfortable. This simply means the pair that doesn’t make you uncomfortable.

Don’t worry too much about getting it perfect. Don’t worry if it is the cheapest pair available. The Tarahumara tribe, some of the best runners in the world, run just fine with shoes made from used tires.

Date yourself

Pick a day to start, the sooner the better, and block off an hour for running. This can be any time of the day you feel comfortable. Afterwards, plan to run roughly every other day and not over 3 days apart.

Purely optional to make yourself accountable, mark the chosen running days on your calendar. Block an hour each day for 3 days a week on your calendar as your running periods. Remember to keep the days non-consecutive.

If you are super excited about running, you can add one extra day to 4 days a week. Don’t add too much because your body needs time to recover.

Throughout the 2 months, life may get in the way of your running schedule and that is okay. It’s okay to adjust or repeat sessions to build your body up again.

The key here is to get yourself out the door when you plan to run. The hardest part of running is the first step.

Plan a Route

You are out the door, where should you go? Plan this before you start running. If you have a companion to run with you, he or she may guide you on some local routes. For the many who are doing this alone, here are some tips for your route.

Most training plans for beginners start with mostly walking then eventually achieve a goal of running 30 minutes consecutively. This equates to approximately 1.8 miles in the beginning and 2.5 miles at the end.

Play around on Google Maps. Start with one route that is 2 miles long as convenient to you as possible. This can be a 2-mile loop or 1 mile out and back. A flatter surface with fewer obstacles is ideal but not a must. Think of paths along the waterfront or trails in a park. A treadmill is also an option if running outside is challenging for your circumstances.

Over the next 2 months, you can explore other routes and potentially set a goal for your final run that will be 2.5 miles long.

I find route exploration to be quite fun. It is great to learn about the neighborhood. It is also interesting to build a new perception of distance from my feet, instead of from a vehicle. I am still surprised when I first found out that the Star Ferry 4 metro stations away is pleasantly runnable within 20 minutes from my home.

Pick a Training Plan

Google “Training plan for beginners” and you will find a variety of plans. At this stage, aim for 30 minutes of consecutive running before moving on to the 5K/10K/half marathon/marathon plans.

I analysed some beginner plans, and the result? It doesn’t matter much whichever one you choose. Most cover 8 weeks. The plans vary by the commitment days and the progression rate. Just pick one that can work with your schedule and go with it.

The idea of getting a coach may cross your mind. If you have the financial resources, yes! A coach can observe your progress and can tailor to your needs depending on your situation of the day. However, don’t delay your start day because you need to find a coach.

The philosophy of most plans is a slow progression to avoid overfatigue and injury. Most online plans fulfil this requirement. I also have a suggested plan I incorporate below that is sufficient for the needs of a beginner.

Get geared up

You got your shoes, but you are still naked. Let’s cover you up from top to bottom.

Hat – Optional, helps to shade you from the sun or rain if that is common at your location. I rarely run with a hat when it is under one hour in length.

Sunglasses – Optional, helps if you are in super bright sunny locations. I rarely have them on but I must admit, they look cool.

Top – Anything light and comfortable will work for now, you won’t get much chafing in 30 minutes. You will sweat so sweat-wicking material is preferable but not required.

Watch – All you need now is a basic digital watch. As you progress, you may consider advanced running watches but they are completely unnecessary now. Even if you don’t have a watch, counting steps is also an acceptable alternative (which I will include below)

Shorts – Again, anything light and comfortable. Some of the top ultrarunners (i.e. Courtney Dauwalter) runs 100 miles in basketball shorts.

Socks – Light and comfortable. I never gave much thought on socks. Occasionally I encounter some that will rub my toes. There’s a little bit of trial and error but there’s no need to overthink this.

Cold Weather Gear – Beanie, neck gaiter, jacket, gloves, and running tights are all options to tackle cold weather. Many companies have developed light and effective gear for running. I overheat easily but I still consider wearing them when the temperature gets under 50F (15C).

Find a running group

This is totally optional. If you are into the social aspects of running or need others to keep you motivated, joining a running group is a good idea. There’s usually one near your neighborhood that are happy to welcome new runners.

I enjoy the times I run in a group but I also often have time conflicts with the running group schedule. I usually end up having less than 20% of my runs with a group (down to zero with the coronavirus situation)

And just ignore these

Some terms and information are nice to know eventually but mean little right now. They are quite distracting for a beginner so don’t worry about digging into these 10 terms until you have started running:

Apps, Cadence, Foot Strike, Heart Rate Zones, Pace, Stride, Perceived Rate of Effort (PRE), Posture, Tempo, Watches.

Are you prepared? Your first day as a runner is approaching!

The Minutes Before Your First Run

It’s the big day you transition to a runner! I am excited how much of a different person you will become in a few hours!

To start off, plan your regular meal 2 hours before your first run. If you plan to run early in the morning, just eat a banana, a chocolate bar, or a small bowl of cereal before your run.

For your run today, you will walk most of it (Walking is an okay form of running!).

When you step out of your door, you will casually walk for at least 5 minutes to warm up. Then, follow the directions of your selected training plan.

My suggested plan is to split your 30 minutes into 6 sets of 5 minutes each. For each set, you will run 1 minute and briskly walk the rest of the 4 minutes. (If you do not have a watch, count the number of times your right foot lands on the ground. 100 times is roughly equivalent to 1 minute.)

Take your run slow and easy, ideally at a speed where talking to an imaginary friend is possible. Don’t worry about others overtaking you, or your running form, or even your breathing yet. Just try to relax, enjoy, and feel your body.

If 1 minute of running is too much in the beginning, slow down or cut it 30 seconds shorter to start with, but slowly work up towards one minute.

At the end of your 6 sets, give yourself at least 5 minutes of casual walking to cool down and head home.

Now grab your key, lace up your running shoe, and head out the door!

After your first run

Welcome home and congratulations on starting the journey, give yourself a pat and drink at least a glass of water to hydrate yourself. Your body needs it. You are now a runner!

Your muscles might feel sore. Give them a light massage and get some good rest.

During the run, you might also feel that you can’t catch up with your breathing and your legs feel weird. This is all normal. Your body is just learning this new idea of “running”. Even now, I still have similar sensations whenever I take a short break from running.

Here are some answers to your potential questions at this stage of your running.

How Should I Be Breathing?

When you start struggling with your breathing, follow your steps at regular 4 steps at a time. Try taking 3 steps to breath in and 1 step to breath out. If this rhythm doesn’t work, try 2 steps in and 2 steps out.

Don’t worry about whether you are breathing through your mouth or your nose. Your body will know how to get the most oxygen from your breathing. I breath in and out mostly through my mouth and I find this the most efficient for me.

Eventually, achieve a relaxed breathing movement up to a point that you forget about your breathing.

What is Proper Running Form?

You will not get this from day one as you are still developing your muscle strength and coordination. At this point, just keep your head up right, look far ahead, and shoulders relaxed. Keeping these in mind will drive your whole body close to proper running form. Runner’s World has a good detailed article about running form which is worth a read if you want more details.

How Do I Determine Whether I Should Continue With Pain?

There will be some sort of ache or pain from random parts of your body and you may wonder whether it is okay to continue. I was once worried about the same problem until a coach told me a way to identify my pain.

From 1-10 with 10 being the most extreme pain, rate your pain level.

1-3, you are likely okay to continue with the program.
4-6, try not to increase the intensity of your training.
7+, get some rest and consider seeing a doctor.

As this is quite subjective, an alternative method is to try to understand the type of pain.

If the pain goes away during the run or within a day after the run, it’s likely a 1-3.
If the pain lingers at the same intensity for over 2 days or affects your running form, it’s likely a 4-6.
If the pain increases in intensity over time and it becomes challenging for you to exercise, it’s likely a 7+.

See a doctor who will give you a better diagnosis if you are in doubt. Ultimately, the last thing any runner wants is an injury. An early treatment is better than a late treatment.

Two common short-term pains a beginner usually gets are Side Stitches and Leg Cramps.

To deal with Side Stitches, slow down your pace and breathing, and keep the breathing regular. If the side stitch continues, slowly walk for a few minutes and the pain usually goes away.

To deal with Leg Cramps, you need to stop and stretch the muscle. Once the pain goes away, sooth into your activity slowly as it is very easy for the leg cramps to return. To prevent leg cramps, make sure to consume sufficient liquid and electrolytes.

Program for Weeks 1 and 2

Now back to the program. For the first 2 weeks, add a minute to your running time after 2 sessions and build up towards 3 minutes of running and 2 minutes of walking for each of the 6 sets by the end of the second week.

Days 1 and 2, 1 min running 4 min walking.
Days 3 and 4, 2 min running 3 min walking.
Days 5 and 6, 3 min running 2 min walking.

Keep your runs slow and steady so you can complete the 30 minutes. You can add an extra day if you feel good about yourself.

Your next run is the day after tomorrow. Eat and drink as you normally would. Keep up the work, you are doing great!

End of first two weeks

You have achieved a lot at this point. Running for 3 consecutive minutes feels impossible just 2 weeks ago. You are finding the rhythm in your breathing and your steps, and you feel that your body is different, even ever so slightly.

However, 2 weeks is the time when many lose focus on their goals, but this is not you!

How Do I Stay Motivated?

Here are a few ideas I used to boost my motivation to keep running.

Remember why you started running in the first place.
Imagine yourself achieving the goal.
Find a friend to start your run with.
Join a running group for some of your training days.
Plan a route to a new landmark.
Try alternative routes.
Log your runs.
Smile during your run.
Watch a running film or documentary.

Let me know in the comments if you have other methods you find helpful in motivating yourself!

How Should My Foot Strike the Ground?

You have started to build stamina and better control of your muscles. Your running time has also been extended. Now is a good time to think about how your foot lands on the ground.

What is your foot strike now?

Is it a forefoot strike (meaning your forefoot touches the ground first)? Is it a midfoot strike? Or is it a heel strike?

There is a debate amongst which is a better strike and it has yet to be conclusive. Most runners naturally run with a heel strike as this is how most people walk. However, when I look at the elite runners in the Olympics, they tend to have a fore to mid foot strike.

I used to have a heel strike, but after reading Born to Run, I converted to a forefoot strike. It took some effort for the transition but now I find my running much more effective. Look at 3-year old kids and how they run, they tend to run with a forefoot and that might be proof that humans should run naturally with a forefoot strike.

The debate continues, but there is one consensus on foot strike – land your foot behind your center of gravity. This may take time to understand as you gain more experience running. The basic idea is to avoid reaching your foot too far forward as you will easily over stride. Over striding is against the running mechanics and tends to be the reason for many knee injuries.

A fore or midfoot strike minimises your chances of over striding. It feels natural from my observation, so that is what I would recommend if you are in doubt of what foot strike to choose.

Program for Weeks 3 and 4

Back to the program. You will continue your 5-minute warm up and 5-minute cool down each day.

For weeks 3 and 4, you will split your 30 minutes into 3 sets of 10 minutes each. Similar to the last 2 weeks, you will be adding an extra minute of running per set every 2 sessions.

Days 7 and 8, 5 min running 5 min walking.
Days 9 and 10, 6 min running 4 min walking.
Days 11 and 12, 7 min running 3 min walking.

Again, you can add an extra day if you feel good about yourself.

End of First Month

Well done! You are half-way!

Hopefully, you are getting a better feel of your body, and you are starting to enjoy running.

If you are struggling, don’t worry! Repeat week 4 and extend your plan. Too slow is better than too fast at this stage.

Here are some thoughts that may pop up in your mind.

Should I upgrade my Running Shoes?

You have an idea on how you run, how your feet react to your shoes, and likely an idea on your running goals. This is a better time than a month ago in finding an appropriate shoe that matches your needs. I recommend going to a running store to get checked out. You now have more information you can share with the staff to get a better matching shoe.

There is no rush to replace your current shoes. Most shoes stay in good shape up to 300-500 miles or 6-9 months.

Should I get a Running Watch as a Beginner?

With a running watch, a mistake that can easily be made is diving too deep into data. There is a tendency to chase pace, cadence, heart rate, calorie count, and you could easily forget to enjoy running itself.

However, the data on the running watch can be helpful for your training. It can also be incorporated into apps and social networks for comparison between yourself and your friends. Some friendly competition can boost your motivation.

As a beginner, enjoying running should take precedence over running effectiveness. With these in mind, you can make your judgement on whether it is the right time for you to buy a running watch.

I have had a watch for many years, but sometimes I force myself to run without one just so I can remind myself of why I enjoy running.

For your interest, I have owned the same Garmin Forerunner 235 for over 4 years and used it intensively. It still looks new and is sufficient for my running needs from casual running to training for ultramarathons. I highly recommend it.

Program for Weeks 5 to 8

For weeks 5 and 6, you will split your 30 minutes into 2 sets of 15 minutes each. You will be adding an extra minute of running per set every 2 sessions.

Days 13 and 14, 10 min running 5 min walking.
Days 15 and 16, 11 min running 4 min walking.
Days 17 and 18, 12 min running 3 min walking.

For weeks 7 and 8, it will just be one set at 30 minutes. You will be adding 2 minutes of running every session.

Day 19, 20 min running 10 min walking.
Day 20, 22 min running 8 min walking.
Day 21, 24 min running 6 min walking.
Day 22, 26 min running 4 min walking.
Day 23, 28 min running 2 min walking.
Day 24, 30 min running 0 min walking.

If the progression is too quick, keep the running time constant until you are ready to increase it. Extend the whole plan.

If you feel good about yourself, you can add an extra day.

End of 2 months

Wow! You did it! You can run 30 minutes consecutively! That is a great achievement and you owe yourself a reward. This equates to 2.5 miles for an average beginner which can be a 20-minute bus ride in a city center. Maybe you can skip the bus from now on. That’s what I often do.

What is next after 2 months?

Now you graduated into runner status, the running world has become wide open and you can look for various goals. Here are some ideas.

Recreational Running – Keep your current program and do your random 3 runs a week. Improve your form to become a more efficient runner.
Running for weight loss – Evolve your running to 5 times weekly at 30 minutes each. Keep the consistency and the result will come. However, there’s a high risk of gaining the weight back if you return to your prior lifestyle.
Running your first 5k – Join some 5k programs for beginners. This should take only 1-2 months extra as you can already run 2.5 miles non-stop.
Running your first 10k – Join some 10k running programs for beginners. Expect half a year to build up for 60 minutes of running.
Running on trails – Start with dirt trails at your local park, then some short hikes at a nearby hill. You will need to buy trail running shoes and modify your running form for trail running. You will build stronger muscles for uphills and downhills. This is the form of running I enjoy the most. Who doesn’t love getting up to the top of a mountain fast?
Running your first marathon – Start with a 10k, then a half marathon, then join a marathon training program. Expect a year to go through the different programs. This is an achievement that most runners strive for. Dedication to a training program is essential.
Running your first ultramarathon – After a marathon and after running on trails, you realize that you enjoy spending a whole day outdoors, then this is a fit for you! Few run the full length, but endurance for hours on your feet is necessary. This is strong dedication but it is also the source of a great sense of achievement. This is what I am working on now. UTMB!
Running for other sports – Whether it’s tennis or soccer or triathlon or orienteering (my favorite), running will give you the stamina to perform better in your sport. See if you are looking for speed or endurance and tailor your running towards that direction.
Running for socializing – Join running groups, sign up for a race with a big group, or participate in relays such as Ragnar! Ragnar is a 12-man 200-mile relay which I have done 3 times. You’ll get lifelong friends and memories of a lifetime.
Running for winning – If medals and winning yourself mean a lot to you, set a competition goal, find a coach who can tailor to your needs.
Running for traveling – This is my main goal for running! To fully explore many cities, walking 10k is typical. To arrive at a nature scenic point in a day, a 10k jog is usually needed. From my travel experience, being 10k fit is a good fitness level to explore many more parts of the world without overly exhausting yourself.

Running in the morning touring Mexico City

Conclusion

Remember where you were just 2 months ago!

You prepared with the right gear and mindset, started your first run, kept your consistency for 2 months, learned some knowledge about running, then successfully run 30 minutes consecutively, and become a runner! Your home might be filled with running gear now as well!

After 2 months, you have achieved a lot!

Do you find running enjoyable? Will you continue with your running journey? I’d love to know!

Hope I covered the important parts for a runner in your first 2 months of running. Comment below if you find this comprehensive guide useful or if you have any other advice you would add. I’m happy to hear from you and keep this updated!