How to Start Running

Whether you're new to running or have years of experience, how you train can determine everything from your injury risk to whether you hit that PR—and even how much you enjoy the sport.

But what does training really mean?

It’s not just about workouts like long runs, tempo efforts, and intervals. True training includes the whole picture: your nutrition, sleep, stress levels, and recovery. All of it contributes to your ability to improve, stay injury-free, and keep running long term.

The Balance Scale of Training

Imagine an old-fashioned scale with you at the center, constantly balancing inputs to either support or challenge your body:

Enhancers
✅ Rest days
✅ Easy runs
✅ Sleep
✅ Experience
✅ Nutrition
✅ Hydration

Stressors
⚠️ Speed workouts
⚠️ Long runs
⚠️ Strength training
⚠️ Hills
⚠️ Varied terrain

Important note: Stress isn’t a bad thing. Without it, there’s no growth. But too much stress—or too little recovery—can tip the scale in the wrong direction.

A long run, for instance, is a healthy stressor that helps prepare your body for distance. But without enough recovery afterward? That’s when injury or burnout can creep in.

Success in training comes from the repeated cycle of stress + recovery = progress.

Too much stress → Injury, burnout, chronic fatigue
Too little stress → No progress, stagnation

Why This Matters for Injury Prevention

Most running injuries can be traced back to training errors, not just your shoes, foot type, or weak glutes. While those factors matter, they’re rarely the full story.

If your healthcare provider isn’t asking about your training load, recovery, nutrition, and stress—then they’re missing key pieces of the puzzle.

Advice for New Runners

It’s easy to get overwhelmed. So if you’re just starting out, focus on the basics:

• Run: Make a simple, sustainable plan to reach your goal (even if it’s just running 3x/week).

• Sleep: Aim for 7–8 hours per night.

• Fuel: Eat balanced meals with fruits, veggies, carbs, and stay hydrated.

Forget pace for now. Just build the habit.

Advice for Experienced Runners

Use training cycles to hone in on one area of improvement. For example:

• Hitting the wall during long runs? Focus on nutrition.

• Struggling in the final miles of a 5K? Prioritize strength or speed work.

• Feeling worn down? Improve sleep or recovery strategies.

Running teaches us balance. The more you lean into that, the more sustainable—and enjoyable—your training will become.

Final Thoughts

Building strong training habits early makes the biggest difference in how you feel as a runner. Focus on what you can control, adapt as you grow, and give yourself the grace to learn along the way.

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Sources
Bertelsen ML, Hulme A, Petersen J, et al. A framework for the etiology of running-related injuries. Scand J Med Sci Sports. 2017.