Are you feeling overwhelmed and unprepared to take the plunge into running with all of the beginner runner questions swirling through your head? Don’t worry, it can be intimidating at first!
We are here to help by 1) easing your anxiety, 2) providing answers to some of the most common questions that new runners have so that 3) you can get out there and start hitting those miles with confidence.
In this post, we dive deep and review the top 10 beginner runner questions – from proper form and breathing tips to choosing which gear is right for you. Read on and soon enough you’ll feel ready (and enthusiastic!) to lace up those shoes!
Just Take Me to the Question I Want
No problem. You can click the hyperlinked ‘Jump to here’ to head straight to your question:
- How Far Should I Be Able to Run? Jump to here
- Should Beginners Run for Time or Distance? Jump to here
- Why Can’t I Run Far Without Stopping? Jump to here
- How Do You Start Running When You’re Completely Out of Shape? Jump to here
- How Far Should a Beginner Be Able to Run Without Stopping? Jump to here
- How Long Does It Take to Improve at Running? Jump to here
- How to Run Longer Without Stopping? Jump to here
- How Many Miles Should a Beginner Run per Week? Jump to here
- How Long Should I Run Everyday as a Runner? Jump to here
- How to Run 3 Miles Without Stopping? Jump to here
Overwhelmed with running questions? We understand.
When it comes to running, beginner runners can often feel overwhelmed and experience a lot of anxiety.
Whether you’re just starting out or if you’ve been running off and on, the beginner runner’s jitters are all too familiar. This can lead to “paralysis by analysis” where we get stuck in thought – from over-analyzing what type of shoes to buy, worrying about running form or fretting over completing specific goals too soon.
The key to being a beginner runner is to focus on what you can control and know that you will make mistakes…and that’s okay. Focus on building consistency, set incremental goals instead of huge ones, give yourself grace and plenty of rest. These are all tried and true methods when it comes to overcoming anxieties as a beginner runner.
Every runner has different experiences, preferences, and goals.
There are no perfect answers that are applicable to every runner.
The more you ask questions of runners of all facets, the sooner
you will find what works specifically for you.
We would love to be able to give you the 100% correct answer every time. However, it would be a lie if we made that promise and anybody who says they have all the answers for every runner, well, we’ll let them do their thing and keep our mouth shut.
There are and will be so many different ways to becoming a better beginner runner that you will feel overwhelmed and that’s okay too.
The key to an enjoyable experience as a beginner runner is to search for the answers to all your possible running questions. Whether we at Runner Checklists have the answers or you find it from your local running store or somewhere out on Google, the start is to ask all the questions. Once you have a bevy of answers from all over the place, you will be able to test and apply accordingly.
After you check out the beginner runner questions and answers below, a great place to start is our short series Starting from Zero | Beginner Runner Distance and Beginner Runner Pace.
How to Apply the Answers from the Top 10 Beginner Runner Questions
As you dive into the running questions and answers that follow, don’t try to apply all at once.
You will need to test, test and test some more. Some of the answers won’t apply to your running lifestyle, your choice of running distance, your running style. You will want to pick and choose what to test and know that you can always switch it up.
Now let’s dive in…
The Top 10 Beginner Runner Questions
To start, here are the beginner runner questions we are going to answer today.
If you have a question you’d like us to answer, feel free to post it as a comment or send us a DM on Instagram.
- How Far Should I Be Able to Run?
- Should Beginners Run for Time or Distance?
- Why Can’t I Run Far Without Stopping?
- How Do You Start Running When You’re Completely Out of Shape?
- How Far Should a Beginner Be Able to Run Without Stopping?
- How Long Does It Take to Improve at Running?
- How to Run Longer Without Stopping?
- How Many Miles Should a Beginner Run per Week?
- How Long Should I Run Everyday as a Runner?
- How to Run 3 Miles Without Stopping?
How Far Should I Be Able to Run?
If you’re a beginner runner, chances are you have no idea where to start and that include how far you should be able to run.
Top Beginner Runner Tips for How Far Should I Be Able to Run
- Pick the Comfortable Distance | Picking the right distance is key and the best way for beginner runners to get started is with short distances. You can work your way up from a half-mile or one mile, or find an app that tracks and logs your progress. Whatever it is you decide, take baby steps and don’t try to run a 5k your first day out. Even I as a Boston Qualifier, ease back into mileage after downtime. There’s no right or wrong distance to start with. Just don’t overdo it right out the gates and destroy all of your motivation before your body has a chance to adapt.
- Distance Doesn’t Matter Without Consistency | Being consistent with 2 miles of running 4 days per week creates a habit, a routine. That is far more important than being able to say you ran one 8 miler that week. Try not to focus on how far you can or can’t run. Focus on consistency of running over distance crossed.
Building your endurance takes time and patience, but it’s totally doable!
Should Beginners Run for Time or Distance?
Beginner runners should focus on consistency over whether their mile split is fast enough or that they can run half way across town in one go.
Top Tips for Beginner Runners Regarding Time and Distance
- LESS THAN | Beginners should run LESS THAN the distance they potentially could run and LESS THAN the duration (time) they could run. Beginner runners who push the limits early on, often get injured. Save some in the tank and wanting more. Overdoing it because you feel like you’re “supposed” to run further or for a longer time rarely helps.
- Patience | Beginner runners will feel like they should be able to run longer and should be able to run further. Trust me, few people care how far or fast you run. We, as runners, wish everyone cared about how great we’ve gotten, but few do care. Be patient with yourself. The distance and time will come.
Why Can’t I Run Far Without Stopping?
If you’re a beginner runner, you might find it difficult to make it through an entire run without having to stop. This can be due to a number of factors; if you are out of shape and/or have never run before, your body may not be used to the demands of running.
It’s important to start slowly and build up your endurance as you become more comfortable with the distance and pace. Starting with intervals or walk-run combinations can also help make running more manageable until your body is strong enough to go further and longer.
Top Tips to Address Running Without Stopping
- Lower Expectations of Yourself | We believe in your ability to grow as a runner. However, we don’t all start out as running superstars. We all start with a basic base and we build from there. Don’t set such high expectations over the first few months of being a beginner runner. Again, patience is key.
- A Little Further | Each run, set a small goal of running a little further or a little longer. Add a quarter mile or 30 seconds between stops and/or walks.
- Don’t Beat Yourself Up | If you’re running, you’re that much further along than the person sitting on their couch. If you need to stop, stop. Take breaks. The endurance will come with time so give yourself a chance to learn.
How Do You Start Running When You’re Completely Out of Shape?
When completely out of shape, starting is the largest leap of them all.
If you’re out of shape, start with walking, migrate to jogging, and strive with running. Don’t think that you have to be running a sub 30 minute 5k on your first run.
Top Tips for Starting Running When Completely Out of Shape
- Start Somewhere & Don’t Care Where | It’s far better to build a habit. That habit is moving. No matter how slow, move. Walk, then jog, then run. If you can only walk 5 min, perfect. If you can only run around the block, perfect. Start wherever you’re at and don’t look at where everyone else is. You’ll get there.
- I’m a Runner | In all of us, there is a runner. Whether you haven’t run since being a kid or you’re 400 pounds, there’s a runner in there. We have to change our mindset that we ARE what we want to be. We may not be in our final form, but we are progressing.
How Far Should a Beginner Be Able to Run Without Stopping?
There’s no magic answer to this question. Why? We all start at different start lines.
Try to focus more on the action of just running. A beginner runner will stop from time to time. A veteran runner will stop from time to time. Stopping isn’t a big deal even though it may feel defeating at the moment. All runners stop from time to time.
I know we haven’t just told you, “You should definitely be able to run X distance for Y time.” It’s because it’s the wrong goal to start. Start with the manageable distance and pace that you feel good with no matter how long the distance or the time.
How Long Does It Take to Improve at Running?
Beginner runners can make leaps and bounds in improving at running at the start. Why? The 4-5 small, implemented actions a new runner can take make monumental impacts.
This is where the 80/20 principle comes into play.
We can implement 20% of the 25 or so primary running enhancements and that will take us 80% of the way. That last 20% is the tough testing and implementation, but we don’t need to worry about that now.
For now, we can improve at running as a beginner runner in not that long at all.
Top Tips for Improving Running in No Time
- 80/20 Approach | 80% of your runs easy pace / 20% of your runs at harder pace. Often, beginner runners go out hard on every run. This leads to injury and poor results. Take it nice and easy the majority of the time so your legs are rested and ready to rock ‘n’ roll the harder days. Read our page Top 5 Beginner Runner Tips for more on this.
- Change the Environment | Always run on a treadmill and feel like a rat on a wheel? Run outside. Always run outside and can’t push the pace? Get on a treadmill that will force the pace. Whatever the environment or mode of running you’re doing, change it up. When I was struggling to hit paces on the track, I moved a few workouts onto the treadmill, which I typically despise, and the tread got me hitting paces again.
- Stop Competing | Is the pace you aren’t hitting really the pace you should be thinking about? Maybe, you’ve set the goal a bit too fast to start. That doesn’t mean we can’t work towards that pace goal. We just need to extend the time horizon to achieve that goal. Stop competing with others pace times. Focus on the incremental pace improvements from your last run and build from there.
To check out more on how to improve at running, see 7 Proven Tips for Moderate Runners to Improve Performance.
How to Run Longer Without Stopping?
Stopping while running is okay, but we know you would like to not have to stop. Let’s shift the attention from stopping to continuing.
“I’m going to run for 5 seconds longer than the last segment.”
“I’m going to run to that next tree up ahead instead of stopping here.”
Sometimes, we need to shift the focus from stopping to see how much further we can run without stopping. One is immediate and in front of us. The other is ahead of us.
That doesn’t mean you don’t eventually stop. This is to fight the initial urge to stop. When that initial urge to stop running hits, make a promise to yourself to go 10 seconds further or another 100 feet ahead. Pick a landmark like a tree, streetlight, or sign. Promise yourself that once you hit that mark, you will take a break.
The shifted mindset to delayed gratification will only compound from there and help extend your running distances and times.
How Many Miles Should a Beginner Run per Week?
Let’s start with an assumption that right now, you run 3 times per week for 3 miles totaling 9 miles.
You will hear general running wisdom state that you should only add 10% more running each week. We think we can push that a bit.
Using our earlier example, add one more 3 miler day into your week. From there, make each running day 3.5 miles instead of 3. Moving to the following weeks, add either another day and/or 4 miles per day.
Our focus is not on a set number. We are about building realistic incremental impacts to your running.
A beginner runner can, not should, run as many days in a week that they like and feel they can do.
Whatever brings about running consistency, start there. Then add time and/or distance incrementally at what you feel is manageable and will not bring down your good running habits.
How Long Should I Run Everyday as a Runner?
The only major rule is variety in distance and effort.
Running 4 miles every day at the same pace is perfectly fine. Unless…
Unless, you’re looking to become a better runner.
The question shouldn’t be, “How long should I run everyday?”, but, “What is my goal with running?”
If the goal is to stay fit and healthy. Run whatever distance and time you feel comfortable doing. If you want to qualify for the Boston Marathon, you will have to build some different distances and workouts in with few looking the same from day to day.
Again, determine your running goal, then adjust your running distances and time from there.
How to Run 3 Miles Without Stopping?
To run 3 miles without stopping, focus on where you’re at.
If right now, you can run 1 mile without stopping, let’s slowly build from there. However, the approach may be different than you think.
Instead of upping your current distance, split your current distance in two and add 20% more distance to each split. For example, 1 mile cut to a half mile twice and to each of those two, add a tenth of a mile. That ends up being .6 miles two times.
By taking this approach, we don’t overwhelm nor extend the body. We acclimate the body to a longer distance.
Eventually you’ll add more distance and briefer breaks between the two or more sets to get to your 3 mile goal.
That’s Just the Start of Beginner Runner Questions
We wanted to answer some of the most asked questions for those new or re-entering the running world.
No, those don’t answer everything there is to know about running, but it’s a great start.
After reading these questions, a beginning runner must consider to answer a few more questions themselves. Things like what is their training program going to look like? Are they eating to reach their goals and are they ready to take their training seriously? There are so many helpful resources for those just starting out here at RunnerChecklists and at the endless amount of running blogs online.
As a beginner runner, it’s important to listen to your body, rest when necessary, and focus on making small changes in daily habits and routine. With commitment and dedication, even marathoners began as beginners! Though it takes time for progress to show itself and enjoy running, it’s worth the ride.
For even more questions answered on running pace check out this article.
Check out more of the information we have by going to our main Runner Checklists. Here, runners can find myriad of help revolving around advice on running gear, nutrition plans and tips on proper pacing that can put them one step closer in their journey of becoming an endurance superstar!
