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How to Start Running? A Beginner’s Guide.

Publication date: 23.07.2026

Category: Running

How to Start Running? A Beginner’s Guide.

You’ve been wanting to start your running journey for a while now, but you don’t know where to begin so it doesn’t end in pain, discouragement and exhaustion - after just a few hundred metres? Ok, we need to warn you straight away that your first training session will probably look exactly like that. But! The good news is that with each one after that, it will get noticeably easier!

Check out our SMMASH guide, where we’ve prepared a whole handful of knowledge, tips and useful advice for you.

Further on, you’ll find information about preparation, clothing, weather conditions, and even what’s worth eating and drinking - both “before” and just “after” this kind of effort. Let’s begin!

How to start running the right way? Step-by-step instructions.

Running can be compared to practically any other sport. Put simply - without proper preparation, you won’t achieve your goals, you’ll quickly lose motivation, pick up an injury, and worst of all - you’ll rapidly go back to your old, not very healthy habits.

If you don’t want your running journey to end as quickly as it began - follow the instructions below.

First – make sure you wear the right clothing

The foundation is a comfortable pair of shoes with a slightly thicker sole, which will provide proper cushioning for your legs. To be clear, though – at the beginning, you don’t need to invest hundreds or thousands in professional footwear. Nothing bad will happen if you take your first running steps in regular sports shoes that are probably already sitting in your wardrobe.

When choosing the other parts of your running outfit, make sure they keep you comfortable, are lightweight, breathable and suited to the weather (more on that in a moment).

How should you dress for running depending on the weather?

When the temperature outside is relatively high (above 15 degrees Celsius) – you can easily go for shorts or longer leggings and a short-sleeved T-shirt. Keep in mind that your body will warm up while running anyway. So even if you feel cold at first - that feeling should pass after the first kilometre. Clothes from our SMMASH running collection are perfect for this, as you’ll find both T-shirts and leggings (short and long) - in as many as 8 designs to choose from (4 for men and 4 for women).

If it’s really hot (above 20 degrees Celsius) - consider wearing shorts and a sleeveless top (a so-called tank top).

On colder days (around 5 - 10 degrees Celsius), dress in layers. Put on several layers of clothing that you can take off when you warm up. In that case, long leggings, a long-sleeved top, a sweatshirt and a lightweight jacket will work perfectly. Don’t forget headwear either. Hats or special headbands are ideal for running. And when the temperature is around 0 degrees Celsius or drops below - put on thermal underwear, a scarf (or neck warmer), as well as gloves.

Second – remember physical preparation

Once you’ve completed your running outfit and you’re ready to run your first metres – wait! Warm up first! To begin with, walk a few hundred metres and do a set of simple exercises (e.g. bends, squats, jumps). This will help prepare your body for further effort and, most importantly - significantly reduce the risk of injury.

A beginner runner’s diet. What should you eat and drink “before” and “after” training?

If you’re heading out for training – eat a light meal that gives your body the energy it needs. From experience, we know it’s best to have it no later than 30, and sometimes even 60 minutes before your planned effort (it depends on your body). Your exact menu depends on your preferences and tastes. Still, try to avoid high-fat content and heavy meals. Instead - go for light foods rich in carbohydrates.

After training, on the other hand, you can allow yourself much more. Dishes rich in protein (e.g. poultry or fish), with vegetables on the side, are an ideal option. This will certainly help you recover faster.

Weather conditions – which are best when you’re just starting out with running?

The vast majority of runners who already have hundreds or even thousands of kilometres behind them believe that there is always suitable weather for running. The only difference is choosing the right clothing.

While that approach works for experienced athletes, for beginners (that is, you) - we recommend taking a more cautious approach.

What kind of weather is recommended when starting to run?

As a beginner runner, pay close attention to the conditions in which you want to cover your first kilometres. Try to avoid extreme temperatures (that is, running in heat or frost). On warm and sunny days (in summer and spring) - run in the morning or in the evening. On colder days (in autumn and winter) - make sure you wear the right clothing (as we mentioned above). Rain, snow or strong wind won’t be your allies either - at least not at the very start of your running journey.

What should your first run look like?

If you’ve managed to choose the time, take care of the right clothing and eat properly - it’s time for your first training session. Do the warm-up we mentioned, and then smoothly move into a steady run.

No technique will turn you into a marathon runner overnight. That’s why you shouldn’t focus on speed or, even more so, on the distance covered. Instead - focus only on the duration of your first run. Run at a steady, even very slow (almost walking) pace for about 10 to 20 minutes. And if you feel it’s too much effort for you - switch to a slower, but still brisk walk.

Training plan for your first runs

Your first runs may look like this:

Day 1 - 10/20 minutes of light running or a brisk walk.
Day 2 - rest and recovery.
Day 3 - 15/20 minutes of light running or a brisk walk.
Day 4 - rest and recovery.
Day 5 - 15/25 minutes of light running or a brisk walk.
Day 6 - rest and recovery.
Day 7 - 20/30 minutes of light running or a brisk walk.

With each training session, try to gradually increase the duration of the effort until you feel that an easy run no longer causes you much difficulty. That will be the sign that it’s time to move up a level and focus on improving other parameters, including pace and distance.

Keep in mind that this is only an example plan, which may not work in your case at all. If you want to be sure that the start of your running journey is the right one - we recommend seeking help from a specialist who will first assess your needs and abilities and then create a training plan “tailored to fit”.

What must you not forget during your first attempts at running?

Don’t get discouraged and don’t give up when overwhelming fatigue hits. It’s completely normal if you get out of breath, your face turns red, and your legs start to hurt. Muscle soreness after your first run is normal too. You just need to “walk it off”, and with each next activity the risk of it happening will become smaller and smaller.

Your first running workout is behind you. What next?

You’re only at the beginning of the road, so do your regular training sessions with at least 1- or 2-day breaks in between. With each next one, raise the bar a little - by “adding” kilometres or increasing your running pace. Once you catch the running bug – install an app or consider buying a watch that will let you track your results.

Guide on how to start running well - summary

This brings us to the end of our guide aimed at people who are only just planning to begin their running journey. If we’ve made your start in this sport even a little easier – we’re very happy.

If you’re looking for more advice on running and other physical activities – be sure to visit our SMMASH blog.

Looking for sportswear that will be with you from your very first kilometres? Be sure to visit our online store. We have running clothes for women, as well as for men.