How to start running: 6 tips for new runners

How to start running: 6 tips for new runners

If you're new to running - or starting to run again - here's how you can launch your running journey.

So you want to be a runner. You've already got your Garmin running smartwatch (or you're looking at which watch is right for you) and hopefully a comfortable pair of shoes, but now you need to figure out what's next.

Exactly how do you start running? We're glad you asked and hope these six tips will help you lace up, get started and keep running - even when the miles get tough.

1: Stick with the basics

Start simple: You should gradually build up mileage. Focus on low-intensity, easy and short runs to start. One good rule of thumb is to maintain a level of intensity where you can hold a conversation. If you want to be more precise as you advance, try monitoring your wrist-based heart rate¹ on your compatible Garmin smartwatch. This allows you to better gauge how hard your heart is working.

Track your progress by monitoring your time, distance and pace on your Garmin running smartwatch, all of which include built-in GPS so you can get accurate stats. More advanced smartwatches even offer multi-band GPS support for superior accuracy for running speed and distance.

You don't need to run harder or farther on each run. Doing too much too soon can lead to injuries or feeling burned out. Don't forget to take time to stretch after your run and take rest days. The recovery time feature on your Garmin smartwatch uses your latest training, stress levels and sleep to help you know how long you need to recover.

2: Try run-walk intervals

Run-walk intervals can be a great way to ease your body into running. These can help you run farther, feel less fatigued and help prevent injury.

You could start by running for 1 minute, then walking for 1 minute. Gradually build up the run time as you improve. You can even set up run/walk alerts on your compatible Garmin smartwatch to receive alerts when it's time to run or walk.

Coach Jeff Galloway, an Olympian and best-selling author, created the Galloway method of run-walk-run. Galloway is one of three experts available from Garmin Coach running training plans. You can see his recommended run-walk-run strategies here, or try setting up a Garmin Coach plan for a personalized version right on your Garmin watch (more on that later).

3: Find a running buddy (or two)

It can be easier and more fun to run with a friend. Running with a friend can help you stay accountable, motivated and even provide some extra encouragement to get you out the door. Need to add some competition? Compare your running miles with friends through the weekly leaderboard in the Garmin Connect™ app.

Try joining a local run club. You could learn something from other runners, try new routes and make new friends to lighten the running load.

4: Celebrate your accomplishments

Whether you finish your longest jog, run a faster pace or even get out of bed for a run when you really didn't feel like it, you need to celebrate your wins.

Garmin will keep track and let you know when you hit a personal record, including your fastest mile, fastest 5K and longest run. Getting out of bed is up to you, though Garmin sleep coach can at least help you understand how much shut-eye you should be getting.

You can also earn badges in the Garmin Connect app for accomplishments such as finishing your first mile or 5K.

5: Sign up for a race

Need a way to stay motivated and add structure to your runs? Sign up for a race. You'll find plenty of free race day features on your compatible Garmin running smartwatch, such as race time prediction, a pacing strategy with PacePro™ and more. A small, local 5K can offer a low-pressure way to join a race. Make sure to give yourself a few months to prepare.

To set up your race in the Garmin Connect app, you'll want to build your course first. This allows your watch to direct you along a path. Then, add your race in the "Training & Planning" section of the app.

If you want to see how close you are to your time goal, check your race time prediction for an estimate of your pace and race time if you were to run the race today. With compatible smartwatches, race predictor uses your VO2 max¹ and training history to predict a finish time.

6: Try out structured training

Once you've picked a race, it's time to start training with Garmin Coach.

Your first option is a performance-adaptive plan with one of three running coaches who serve as your on-demand personal guide. Just choose your race goal, whether you're a beginner or have a pace goal, and you can sync workouts that adjust based on your performance to your compatible Garmin smartwatch. In addition to Galloway, you can choose from physiologist and online running coach Greg McMillan or physical therapist and running expert Amy Parkerson-Mitchell.

Your second option is Garmin Run Coach - a personalized plan that makes training recommendations based on your individual health, performance and recovery metrics. Simply select an end date or goal as well as the days you want to train or rest, and Garmin Run Coach will create a running training plan specifically for you. You'll want to wear your compatible watch as much as possible so it can factor in your VO2 max, training history and more. Plus, with a smartwatch that supports Garmin Run Coach, you can add supplemental strength workouts into your plan.

Feeling better about being a beginner? Don't forget to have fun and embrace your running journey. Shop our latest running watches and download the Garmin Connect app to get started.

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