Running FAQ

How do I start running if I’m a complete beginner?

The best way to start running is to take it slow and be consistent. Don’t worry about distance or speed at first — focus on time on your feet.

Start with run/walk intervals, such as 1 minute of running followed by 2 minutes of walking, for about 20–30 minutes total. Gradually increase your running time each week. This method builds endurance without overwhelming your body.

Always begin with a 5–10 minute warm-up walk and end with some light stretching. Within a few weeks, you’ll notice your stamina improving.

What kind of shoes should I wear for running?

Your shoes are one of the most important pieces of gear you’ll buy. Look for lightweight, cushioned shoes made specifically for running (not just general sneakers).

The best shoes depend on your foot shape and running style. If you’re unsure, you can visit a running store for a quick gait analysis — they’ll recommend shoes that match your stride and prevent injuries.

If you prefer to shop online, check out reliable models like the ASICS Gel-Nimbus 26 on Amazon — a beginner-friendly shoe known for comfort and durability.

How often should I run each week?

For beginners, aim for 3 days per week. That gives your body time to rest and recover between runs, which helps prevent soreness and injuries.

As you get stronger, you can add an extra day or mix in cross-training (like cycling, swimming, or yoga) to build strength and balance. Consistency matters more than frequency — it’s better to run regularly 2–3 times a week than to overdo it once in a while.

Should I stretch before or after a run?

You should warm up before and stretch after your run.

Before running, do gentle dynamic stretches like leg swings, high knees, or arm circles — they activate your muscles and prepare your joints.
After your run, spend 5–10 minutes doing static stretches, holding each position for about 20–30 seconds. This reduces muscle tightness and helps your body recover faster.

What should I eat or drink before and after run?

Before your run, eat something light and easy to digest about 30–60 minutes ahead — like a banana, oatmeal, or toast with peanut butter.
Avoid heavy meals right before a run, as they can cause cramping.

After running, refuel with protein and carbs to help your muscles recover — yogurt with fruit, a smoothie, or chicken with rice works great.
Hydration is also key. Try to drink water before and after your run, and sip small amounts during longer sessions.

Where do I put my phone and keys while running?

That’s a classic runner struggle! If you don’t want to carry things in your hands, invest in shorts with a phone pocket or a running belt. They keep your essentials secure and bounce-free.

You can check out our post on the best running shorts with phone pockets for options that actually work for everyday runs.

How can I stay motivated to run regularly?

Motivation can come and go, but habits stick. Here are a few tips to help:

• Set realistic, short-term goals — like running for 20 minutes without stopping.
• Track your progress using an app such as Strava or Nike Run Club.
• Find a running buddy or join a local club.
• Reward yourself for milestones — maybe new gear or your favorite post-run coffee.

Most importantly, remember that not every run will feel amazing, but every run counts. Showing up matters more than being fast.

What should I wear when running outside?

It depends on the weather, but here’s a quick guide:

• Warm weather: Lightweight, moisture-wicking shirts and shorts.
• Cool weather: Layer with a base shirt, long sleeves, and lightweight jacket.
• Rainy days: A water-resistant layer and a cap to keep rain out of your eyes.

And if you run at night or early morning, wear reflective clothing or a small light so drivers can see you.

Is running bad for your knees?

Not necessarily! This is one of the biggest myths about running. In fact, studies show that moderate running can strengthen your joints and bones, as long as you wear the right shoes and don’t overtrain.

If you ever feel knee pain, take a few rest days and check your footwear — worn-out shoes are a common culprit. If pain persists, consider seeing a physiotherapist to rule out any underlying issues.

How long does it take to get better?

Everyone progresses differently, but most beginners notice improvements within 4–6 weeks of consistent training. You’ll start feeling stronger, breathing easier, and moving farther with less effort.

The secret is patience and consistency. Stick with it, listen to your body, and celebrate every milestone — no matter how small.