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Running tips for beginners
8-minute read
Key facts
- Running has many health benefits, such as improving your heart health and mood and helping you to sleep better.
- Running for as little as 10 minutes a day can improve your health.
- It's an affordable and convenient form of exercise.
- Beginners of any age can start running.
- If you have an illness or injury, see a doctor for advice before you begin
What are the health benefits of running?
Running is a great way to stay fit and feel good. It helps:
- improve your mood
- strengthen your heart
- build healthy bones
- improve your sleep
Running also burns energy, which can help with weight management.
Whether you run for fun or fitness, making it part of your routine can boost your body and mind.
Mental health
Many people run to clear their mind. When you run, your body releases endorphins. Known as the 'feel-good' chemicals, endorphins can improve your mood and help you manage stress.
Heart health
Vigorous (high intensity) exercise like running, works your heart, which over time will make it stronger and more efficient.
Running for as little as 10 minutes a day can improve your health. If you can safely increase this about to 30-45 minutes per day for 5 days per week, you can reduce your risk of heart disease by one third.
Weight management
Any high intensity activity such as running, can help you to manage your weight by burning energy (kilojoules), especially when combined with a healthy diet.
Bone health
Running is a weight-bearing sport. This means the weight of your body on your bones as you run, helps your bones become stronger. This lowers your chance of bone fractures as you get older.
Improved sleep
Sleep is important for your physical and mental health. Regular exercise, such as running, can improve your sleep quality.
Who is running best suited to?
Running is a great way to stay active, whether you're new to exercise or looking to boost your fitness.
Running is:
- simple
- affordable
- can be done almost anywhere
Do I need to see a doctor before I start running?
If you're already active, you don't need to see a doctor before running — just start slowly and listen to your body.
If you are new to running, you might like to see your doctor for a check-up first. This is most helpful if you:
- are aged over 40 years
- have a chronic medical condition
- are pregnant
- are recovering from an injury or illness
Chronic medical condition
Running is a weight bearing exercise. If you have a health condition where the impact on your bones may be a problem, see a doctor or physiotherapist first.
Check if running is the best way for you to exercise with your:
If you have asthma, you do not need to avoid running. If running causes your asthma symptoms to flare up, ask your doctor how to adjust your asthma medicines before you run.
Most people with arthritis are encouraged to exercise — and running might be a good option. If you have damage to your larger joints, such as your knees or hips, your doctor may tell you to choose a sport that limits the force on those joints. Consider getting medical advice before starting a new sport.
If you have diabetes, you are at an increased risk of foot ulcers. Take good care of your feet, including selecting the right shoes. A diabetes podiatrist can help you with foot care and shoe selection.
Some hormone treatments for breast, prostate and bone cancer can put you at an increased risk of bone fractures. If you are getting treatment for cancer, check with your oncologist if you should run.
Pregnant women
Like most people, pregnant women should aim for 2 and a half hours (150 minutes) of moderate-to-vigorous exercise each week.
If you're new to running or have pregnancy-related health concerns, check with your doctor first. If you already do a lot of running and exercise, it's OK to continue but don't increase your training load whilst pregnant.
Use the 'talk test' — if you can chat while running, you're at a safe pace. Slow down if you need to. Stop immediately if you get pain, abnormal vaginal discharge, or contractions.
Recovering from injury or illness
If you are recovering from an injury or illness, you may need to change your running program to suit your body
How do I start running safely?
Running is an activity you can do anytime, anywhere, and for any length of time.
- Set goals. Begin small and increase your distance or speed gradually. Starting slowly means you are less prone to injury. Increase distance by no more than 10% per week. A pedometer (step counter), a smart watch, or other wearable device can help you track your progress.
- Find support. Join a running group, use fitness apps, or try programs like parkrun or Couch to 5K for guidance.
- Warm up and cool down before and after each run to reduce your risk of injury. The best way to do this is with gentle movements at first and then increasing your stride length and speed as you get going. Avoid static stretching of cold muscles.
- Drink extra water before and after running. Take water with you while running if possible.
- Let your body rest for 24 to 48 hours between each run. You can try another form of exercise, such as swimming or cycling on 'rest' days. Include different forms of exercise in your weekly program, such as flexibility and strength training.
- Prioritise safety. Take your mobile phone with you and choose a well-lit route if running at night.
If you have severe pain, even after you have cooled down, contact your doctor.
What equipment do I need to start running?
It's important to have the right equipment when you start running.
- Wear good, supportive running shoes.
- If possible, look for a shoe designed for your foot type.
- When choosing a pair of running shoes for the first time, some stores offer a professional fitting.
- Wear comfortable clothes that don't restrict how you move. If you're running at night or early in the morning, wear reflective clothing so that drivers can see you. If there are no streetlights, a head torch will help you see the path.
- Sun protection — wear sunscreen and a hat to protect yourself from the sun.
How do I stay motivated while running?
Try these options to stay motivated:
- Set fitness goals. This will remind you why you started running and motivate you to keep going
- Find a running partner, coach or mentor. This could be in person or on a phone app.
- Try to mix up your routes. Changing the scenery every few runs will help keep it interesting.
- Monitor your progress with a pedometer (step counter), wearable fitness tracker or smartphone app. When you reach a new 'personal best' for time or distance, you will feel motivated to keep reaching new goals.
- Injuries related to running are common. If this happens to you, it can be frustrating, but try to take the time you need to recover. In the meantime, try other activities such as cycling or swimming to stay fit. See your doctor or physio if your injury is not improving after a few weeks.
Resources and support
There are many phone apps, training programs and group workout resources.
For inspiration, expert tips and educational resources, head to Exercise Right by Exercise & Sports Science Australia (ESSA).
If you are looking for a running community or to challenge yourself with weekly and monthly goals, try 10,000 steps.
For one-on-one support, you can find a registered exercise coach.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.