7 Useful Running Tips for Beginners

7 Useful Running Tips for Beginners

Running. You either love it or hate it. If you belong to the second group, we understand you. It can make your whole body feel sore, it can be very demanding and exhausting. So what is it that makes runners love it? Most running enthusiasts, take the decision by start by having a goal set in their mind, such as weight loss or improving their physical condition. These are definitely two great benefits of running on the human body but they are not the only ones.

If we had to choose which one is the biggest benefit of running, we would face a tough choice. Aerobic workout, -such as running, contributes to the overall improvement of human health in many ways. Some of these benefits include: overall improvement of the cardiovascular system, weight loss and an improved quality of life.

Below you can find 7 helpful running tips that could make running that extra mile, just a little bit easier

a woman jogging during sunset

Warm up

A good warm up can be incredibly useful before you start your work out. The main goal of the warm up phase is to gradually raise your body’s temperature and bring it to a state of increased joint mobility. Warming up is essential before any intense physical activity. So, don’t jump straight into record setting sprint mode. Allow your body to naturally build up to a state of mental and physical readiness. A few mobility warm-up (not stretches) and a slow jog for about 10 minutes, should do the trick. We will cover an extensive warm up routine in another article.

Shoes & Clothing

The truth is that like in all sports, running requires proper athletic clothing. But you do not have to spend a fortune. As for clothes, prefer synthetic fabrics like polyester or lycra that wick away sweat unlike cotton. It is also good for your clothes to be light-colored to reflect the sun’s harmful radiation and make you more visible at night. Choosing a pair of suitable sports shoes is very important for a runner. Select shoes specifically for running and not for other sports. If you have the ability, you could scan the soles of your feet to detect any abnormalities. Keep in mind that your sport shoes provide protection for 700-800 kilometers and then they need to be replaced on a regular basis.

a runner tying her shoelaces


Hydration is probably the most important factor to bear in mind. The human body can start to dehydrate after it has lost only 5 to 8% of water. Loss of over ten percent of total body water can cause physical and mental deterioration, accompanied by severe thirst. Physical performance is significantly affected by the degree of dehydration. Drink water before, during and after training. When you start running a couple of kilometers, you need to rehydrate. Schedule your hydration for every 3-5km.


Whether you work out to music or not is purely a matter of personal taste. Some runners prefer to listen to the sounds of nature or the city around them, and others make their favorite playlists for hours of workouts and long races. Interestingly, under the official regulations of the IAAF, headphones are forbidden, as music is considered a kind of informal doping. It gives a pulse and makes the athlete forget about fatigue in part. In practice, the regulation is not adhered to, and in popular races many runners run by listening to their favorite music. If you choose to run with music, watch out for safety reasons and maintain a volume that lets you hear what’s happening around you (horns, dogs, public announcements during a race, etc.).

cardio with music outdoors, fitness motivation

Expectations from running

Not everyone has the same level of physical fitness and skill. It takes time, patience and perseverance to achieve your goals. If, for example, someone who has never ran more than 2 kilometers said: ‘I’m going to the next marathon!’, It is very moving and optimistic on his part. And when we say very optimistic I mean VERY optimistic. Caution! I do not —-mean impossible, but planning, perseverance and training – training – training are required to get it done. Try to set realistic goals so you do not get frustrated, injured and generally, have a good time doing it.


In your athletic endeavor you may experience various runners’ injuries. What you need to do, is learn to listen to your body. If you feel some pain or discomfort, it is better to stop. And if you feel the same in the next 1-2 days, it is advisable to see a doctor and follow his advice. Do not ignore a pain that persists, it may be nothing, but it may be a slight knee injury that with proper treatment will improve your performance and will not turn into something more serious.

Where to run

The best place to start running is somewhere with a soft and shock absorbing terrain. An athletic stadium or a public park with grass or even a treadmill in the gym is a good start until you find your rhythm and get used to running. Because these surfaces may not always suit you and choose running on sidewalks and streets, we advise you to do at least 1-2 workouts a week on a soft surface. If you run on the road remember that the asphalt is better for walks than pavements, but pay attention to the cars, the curbs and the intensity of your music that should allow you to listen around.

a man jogging outdoors

Get checked by a doctor

Last but not least. The basic step that many overlook. The whole point of running is to make your way of life better rather than to cause you a problem. You do not need to go to extreme measures or exaggerations. A visit to a cardiologist and a blood test is enough to be sure about your health.

You do not need to run a Marathon to be a runner. There are many excellent runners that have never run 42.195 meters. A runner is someone who runs, simple as that. Each one is different. Be Yourself. Do not be afraid to go beyond your limits but ALWAYS to respect and listen to your body! See ya on the track, and have a good workout!

a man running on a winter marathon in Belgrade