Running Techniques for Beginners to Become a Runner

Becoming a runner takes time, dedication and perspective. Running challenges you physically and mentally -- new runners can experience muscle soreness and fatigue that dampens motivation. To stick with the sport, you might need to wake up earlier, run when you feel tired and give up some time on the couch. Invest in the right footwear and talk to a running coach about proper technique to prevent injury. Using a walk-run method is helpful. Mixing walking and running prevents fatigue and allows you to build endurance. Talk to your doctor before starting a running program.
Proper Attire
Step 1
Visit a podiatrist to analyze your feet and your gait. Overpronation, which is a flattening of the arch, or oversupination, which is an extremely high arch, can lead to injuries if not corrected.
Step 2
Buy recommended shoes or orthotic inserts to correct any foot or gait problems before starting a running program.
Step 3
Break in new shoes slowly because stiffness is common in new running shoes. Walk around the house in them first. Wear them walking and running short distances to avoid blisters and soreness.
Step 4
Dress appropriately for the weather -- fast-drying clothing works well in hot and cold weather.
Step 5
Wear layers, including a hat and gloves, in cold weather to prevent chills.
Running Technique
Step 1
Learn about proper running technique. Though you might not always maintain your form during your run, correct technique is important to maximize performance and decrease the risk of injury.
Step 2
Run in an upright posture, leaning forward slightly from your ankles.
Step 3
Bend your arms to about 90 degrees and relax your wrists and hands.
Step 4
Pump your arms straight back and let them swing forward naturally as you run.
Step 5
Keep your knee bent as your front foot strikes the ground, landing softly.
Walk-Run Method
Step 1
Walk for 15 to 30 minutes -- depending on your current endurance -- and insert three to four 100 yard jogs. You can break your exercise sessions into segments throughout the day if you are busy. Repeat this formula until three to four jogs feels easy.
Step 2
Schedule your weekly walk-jog sessions to set and attain goals without pushing yourself too far.
Step 3
Increase the number of jogging segments weekly. During week one, perform three to four jobs and in week two, increase to four or five jogs. As you build cardiovascular and muscle endurance, you will be able to run more consistently. Eventually you can run the whole exercise session, or keep a few walk breaks if you prefer.
Step 4
Increase your exercise session time once you build enough endurance. If you were exercising for 15 minutes, for example, try jogging for 20 minutes.