When I used to think about running, my immediate thought was: That’s not for me. It always seemed like something only naturally athletic people did, or something you had to be “fit enough” to start. But now, after five weeks of running with a 5K training app, I’ve realized that running is for anyone—no matter your fitness level and I have some beginner running tips I want to share!
At its core, running is just moving your body. That’s it. There’s no rule that says you have to be a certain speed, hit a certain heart rate zone, or look a certain way to be a runner. If you run, you’re a runner.
And honestly? It has completely shifted my perspective on fitness.
If you’re interested in learning about how I got into fitness overall, check out my post My Fitness Transformation Journey: From Struggle to Strength.
How I Started Running
Right now, I run three times a week using a 5K training app.
- Two runs during the week (on the treadmill) – 1.5 miles each
- One endurance run on Saturdays – 3 miles outdoors. ( I use the same interval timing and keep going until I hit 3 miles.)
This structure has helped me build endurance gradually, and I’m already seeing improvements—not just in my stamina, but in how I view my body.
But of course, I’ve made some mistakes along the way. So let’s talk about the things I’ve learned in these first five weeks.
If you’ve ever held back from trying something new because you didn’t want to look silly, I’ve been there. But leaning into hobbies like running taught me so much about self-acceptance. Check out my post, Confidence Through Self-Acceptance: The Nerdy Babe Lifestyle!
Beginner Running Tips:
1. Running Gear Makes a Difference
You don’t need fancy running gear, but having the right clothes and shoes can make a huge difference.
- Feeling good = running more confidently. Aesthetic? Yes. But also functional.
- Supportive shoes matter. My feet and knees thank me every run.
- Moisture-wicking clothes are a game-changer. No one likes running in sweaty cotton shirts.
I used to think running gear was just hype, but now I get it—it helps. Check out my Running Gear List on my Amazon Storefront to see the gear I purchased!
Note: As an Amazon Associate, I earn from qualifying purchases—aka, your support helps keep the nerdy magic alive! 💫)
For my sneakers, I purchased the Nike Men’s Pegasus Trail 5 GORE-TEX Running Shoes; they’re currently on sale as I write this at Dick’s Sporting Goods for $113. I purchased in the color Wild Mango!
2. Forget About Zone 2 Heart Rate (For Now)
If you’ve been on social media, you’ve probably seen the fitness gurus screaming about Zone 2 training.
“Stay in Zone 2 for endurance!”
“If you’re not in Zone 2, you’re wasting your time!”
And while Zone 2 training is great, here’s what I’ve learned:
- Most beginners can’t stay in Zone 2 while running. Our hearts aren’t conditioned for it yet.
- Walking is often required to stay in Zone 2—but that doesn’t mean running is useless.
- You don’t have to stress about heart rate as a beginner. Just focus on consistency and let endurance build over time.
Eventually (probably 6 months to a year into running), I’ll start paying more attention to heart rate zones. But for now? I’m just going to keep showing up.
3. Not All Fitness Advice is for Beginners
I love following runners and fitness influencers for motivation, but I’ve realized that not all advice is realistic for a newbie.
- Not every workout or strategy is meant for beginners.
- You don’t have to do what the pros do from day one.
- Comparison will kill your progress.
Instead of trying to mimic elite runners, I’ve started focusing on what works for me right now. If you’re new to running, find what makes running sustainable for you.
It also is what motivated me to share some of my ACTUAL beginner running tips because some of these runners are so far gone from what actual beginner running is.
In the same spirit of newbie-friendly fitness advice, I also want you to know this: no matter what type of workout you choose, achieving the body you want will almost always take longer than you expect. I actually wrote a full post about building a realistic mindset around fitness—because spoiler alert: it takes way more time and patience than social media lets on.
4. Running With a Group Helps—Especially as a Black Runner
I used to think running was just a solo thing, but joining a run club has completely changed my perspective.
- Running with a group makes it more fun and motivating.
- It’s not just about “finding love” in a run club (lol). It’s about community.
- For Black runners, it’s especially powerful.
Fitness has not always been widely encouraged in the Black community unless you were a pro athlete. Running through parks, it’s often mostly white runners—so finding a Black-run running group has been amazing. It’s proof that we are prioritizing health and fitness on our own terms.
And let’s be real—being fit doesn’t have to mean looking a certain way. Whether you’re a size 22 or a size 2, you can be fit, strong, and capable.
I have a blog post about how to make friends as an adult that may help you if you’re looking to build connection surrounding your hobbies!
5. How I’m Building Endurance (Beyond Just Running More)
To get better at running, I’ve been focusing on:
- Run-walk intervals – Instead of trying to run non-stop, I mix in walking breaks to keep going longer.
- Strength training – Running requires strong legs & core, so leg days at the gym are more important than ever.
- Gradual progression – I’m not rushing the process. My goal is long-term consistency.
That’s all the beginner running tips I have for now, but as I learn more I will share and update!
If you’re scared to try something new because you’re worried you’ll lose motivation and give up, check out my post 6 Effective Strategies to Stay Motivated on Your Fitness Journey. It might be exactly the push you need.
What’s Next? My Running Goals for 2026
I never thought I’d say this, but… I’m excited about running. And now that I see what my body is capable of, I want to push myself even more.
- Sign up for the Cherry Blossom 5K in D.C.
- Run a Disney 5K or 10K
- Start training for even longer races in 2026
For the first time, fitness isn’t just about weight loss for me. Running has helped me appreciate my body for what it can do, not just how it looks. And that mindset shift is everything.
I will also say following running influencers has opened my eyes to running related brand deals! I saw people getting flown out to Japan to run in a marathon and that was inspiring. Made me want to lock in on my own journey!
If you’ve ever thought, “Running isn’t for me,” trust me—I was right there with you. But all it takes is a pair of shoes, a little patience, and a willingness to just move.
You might surprise yourself. I know I did. 💙🏃♀️
Final Thought: If You’re a Beginner, Just Keep Going
- Don’t worry about heart rate zones yet.
- Don’t feel pressured to follow elite runners’ advice.
- Get yourself some decent running gear.
- Find a run club or community for motivation.
- Remember, running is for everyone.
This journey is just getting started, and I can’t wait to see where it takes me. See you at the starting line. 🚀
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