If you want to join running, you can’t miss our 10 basic rules to start running from scratch to best running shoes for high arch feet.

When we set ourselves a new goal, we start out loaded with motivation and energy, however, it may be that as time goes by, our desire will dissipate and we will end up abandoning our challenge.

To prevent this from happening to you and to ensure that you can practice this sport effectively and safely, we have drawn up a list of recommendations that you should carry out if you are a beginner.

These are the main factors you should take into account if you are starting to run. We start with the 10 basic rules to start running!

Take it easy

Maybe you have a friend or family member who is already racing and has persuaded you to join him. This will no doubt help motivate you, but take it easy.

Always run at your own pace and don’t participate in a race until you feel fully prepared. On the other hand, keep a pace that is comfortable and enjoyable for you, as you will have time to suffer series and changes of pace later on.

Combine jogging and walking sessions

If you’ve never run before, it’s normal that you can’t hold out long, so don’t worry! Combine gentle jogging sessions with walks. For example, walk for 5 minutes and jog for 2 minutes.

After a few days, you can increase the running time and decrease the walking time until you can run for at least 30 minutes continuously (if you want to learn more about this method and how to take advantage of it correctly, usually known as CaCos (Walk – Run) or Galloway method, we recommend reading this post).

Start training 3 days a week

Another common mistake many beginners make is to maintain an excessive training load. This can lead to numerous injuries and we can even perceive activity in a negative way and end up giving up completely.

If you are starting to run, about 3 days a week will be more than enough.

Carry out a training plan

Ideally, you should go to a professional who will advise you correctly and design a weekly training plan, so that you will run more safely and reach your goals sooner.

Pay attention to technique

Career technique is essential for both professionals and beginners. The sooner you start working on it, the better. Sometimes, we get into bad habits when running from which it is very difficult to get rid.

These exercises should be done on a flat and soft terrain, for example on grass or an athletic track. Choose a straight line of about 50 meters and do it:

  • Skipping
  • Heels to the buttocks.
  • Russian steps.
  • Lateral jumps.
  • Heel walk.
  • Tiptoeing.
  • Heel-toe combination walk.

Perform strengthening exercises

Strength training is eternally forgotten by runners. It is clear that what we runners like best is to go out and run for miles, but if we do not have strong muscles, we will suffer a lot of problems.

Do one day a week to strengthen the upper body, and another day to strengthen the lower body. Pay a lot of attention to the core, since it is the central area that will allow us to gain stability, have a better posture and, therefore, maintain a good technique.

Choose an adequate material

Obviously, not all shoes are suitable for running. If you are a beginner, ask for advice and choose a model adapted to your situation. You will find this guide very useful for choosing your running shoes without any room for error.

If you weigh more than 80 kilos, you should pay close attention to the cushioning of your shoes. Never let colours and design guide you, your safety comes first.

On the other hand, T-shirts must be breathable and pants and leggings must also be specific. Always check that you don’t get chafed.

Finally, we recommend that you buy socks designed for running, as care for your feet is essential in this sport.

Train on safe ground

Ideally, you should start running on soft ground to avoid too much impact. For example, you can choose dirt or grass terrains.

If you have the opportunity to go to an athletic track, great! You’ll enjoy the atmosphere. But always follow the rules.

Avoid asphalt and don’t run on roads with too many climbs.

Take care of hydration and nutrition

Hydration and nutrition are two fundamental factors that you must take care of. Keep in mind that you are now doing an activity, so your diet requires certain modifications.

Drink water during the day and, if you can, take a bottle with you during your training sessions to refresh yourself. During the race, if you need to, take only small sips to avoid flatus.


Rest is as important as physical activity, since it allows our muscles to recover properly and on a psychological level it also provides us with great benefits.

Want to know one more trick?

So far you’ve seen the 10 basic rules you need to follow if you’re a beginner runner, but would you like to know one more trick?

To increase your motivation and keep track of your progress, we recommend that you keep a training diary. Simply make a note of the following information:

  • Date of training.
  • Type of training you have done.
  • time
  • how you felt
  • 1-10 evaluation of your diet that day.
  • 1-10th evaluation of your rest hours.
  • What is your final goal.

This information will also be useful if you suffer an injury, as you will be able to tell your physiotherapist what type of training you were doing during that month, what your diet was like, etc.


We hope you found our 10 basic rules for starting a race from scratch helpful.

Remember to introduce the workouts progressively and be patient. You have already taken the most difficult step: deciding to become a runner. Now you just have to be constant to achieve any challenge you set yourself.