Answered: The Top 5 Running Questions from Newbies

Running can be intimidating, but it doesn't have to be. Whether you're new to running or just need a refresher, these are the five questions we hear most from new runners, answered in plain language.

1) How does a beginner start running?

When you first start running, an every-other-day plan with one weekend day is a good start. What's essential is adjusting your running days according to your obligations and progress. Whatever you do, do not force your body beyond its limits. Rest days are just as important as run days. Don't overdo it.

Focus on progress rather than perfection. It can take up to six weeks for your body to adapt to running, but once it does, you'll feel the difference: more energy, better sleep, and the quiet smugness of someone who ran before breakfast. Every runner once started somewhere. Lace up and get moving.

2) How do I choose my first race?

If you've never run a race, choosing one can feel like a commitment ceremony. Start by asking yourself how much training you can put in, whether you want to run for a cause, and whether you're willing to travel or would rather find something local. If local is more appealing, make sure you're not accidentally signing up for an ultramarathon.

Don't know what distance is right for you? Try this.

First: what's a distance you can't imagine running tomorrow? An ultramarathon? A marathon?

Got your answer? Okay.

Second: if you ran it tomorrow, what distance would be challenging but not impossible? A 5K? A 10K?

Now pick a distance that lands between the two. That's the distance that stretches you without breaking you, and it's likely the best race to kick off your experience.

A good rule of thumb for a first race: pick something close to home. It helps in two ways. You get the home-turf motivation ("I own these streets"), and you cut travel costs. Flights and hotels add up, add stress, and eat into the rest you need before race day.

3) What should I eat before a run?

Different diets work for different people, and we're not here to hand you a meal plan. (We have opinions about diets. Strong ones.) But some general patterns hold for most runners.

For a short, easy run, you don't need much. Many people run fine on an empty stomach or a small snack. For longer or harder runs, a light meal with familiar carbohydrates a couple of hours beforehand works well for most people: toast, oatmeal, a banana, rice. The key word is familiar. Race morning is not the time to discover what a triple-shot oat milk chai does to your stomach.

Two things to avoid right before running: anything heavy in fat or fiber (slow to digest, quick to remind you it exists), and big hits of sugar on an empty stomach, which can leave some runners feeling flat mid-run. If a food sits well with you in training, it will sit well with you on race day. Test everything in training first.

4) What should I buy for running?

Running shoes. As you know, running shoes are not the same as regular sneakers, and a proper fit matters more than any other purchase you'll make. Go to a running store, try things on, and be suspicious of anything that hurts in the first five minutes. Bad shoes are one of the usual suspects behind runner's knee.

Beyond shoes, you need less than the industry wants you to believe. A few things worth considering as your runs get longer: sunglasses if you run in daylight, a way to carry water for runs past 45 minutes or so in warm weather, and eventually a watch or heart rate monitor if you get curious about pacing. None of it is required for week one. Shoes, and out the door.

5) How do I keep going? What are the benefits of running?

Running is a great way to get out of your head. When your mind is racing, whether it's work, home, or random chit-chat, you can slow it down by focusing on your breathing. Music helps too. We have a whole playlist sorted by run type.

Signing up for a race is a sure-fire way to stay committed. There are races for every distance imaginable, from a 100-meter dash to ultramarathons that take more than 24 hours. A date on the calendar does what willpower can't.

Tracking your runs helps too, because progress you can see is progress you believe. Full disclosure: we make an app for this, so grain of salt.

In Runner's Logbook: your training plan adjusts when you miss or move a run, instead of guilt-tripping you back to week one.

There it is. The top 5 questions newbies have about running, answered.

Now it's time to get out and run. That euphoric feeling some people experience after running (the infamous runner's high) is waiting for you. Possibly. We make no promises about the runner's high. But the fitness is real.