Checklist of Everything You Need to Start Running

It's Global Running Day. Though we can't all be natural-born running experts, it is something, with the right tips, anyone can adapt into their exercise routine. Here's how you can take the proper steps to run successfully.

We all know the feeling of wanting to start a new routine. We want it to be different and more exciting than our current one, but not everyone is sure how to do that. One idea is running — everyone can do it! 

It is said that only one in a hundred people are natural-born runners. This means that the other ninety-nine of us need to take the proper steps to run successfully, and it's not always easy. Luckily, the NY Health team has some tips on getting started on your journey as a runner.


Create a Plan

The first step is deciding what type of runner you want to be. You'll want to consider your physical fitness level and goals when figuring out the proper workout for you. Set realistic expectations that work with your schedule — are you aiming to run a 5k eventually, or are you just looking for an easy jog? Do some research on different paces and what they will feel like so that you know what to expect and how to train your body for your goals.


Start Slow

Don't just go out there and run five miles without stretching or warming up first. Practice loosening up your calf muscles and hamstrings before running to prevent injury later in the day.

Start with something more manageable like walking, then gradually increase the distance and speed. It's especially beneficial for beginners to alternate between running and walking.


The Right Gear

For your feet, purchase a pair of good quality running shoes that suit your foot type and level of pronation. Please wear comfortable clothes while running and make sure they are made from breathable materials like cotton or polyester.

A backpack can help carry supplies on longer runs and an ID card with emergency contact information if something happens during the run, such as an injury or a medical emergency.



Hydration is key to any exercise routine, especially when it comes time to start running long distances. Staying hydrated will help prevent cramps or dehydration later in the workout.


Speak to Your Physician

It would be best to speak with your physician about any physical limitations or health conditions that may interfere with your ability to run. They'll probably recommend that you gradually build up the distance and intensity of your runs by starting slow, building endurance, and eventually increasing speed as you get more comfortable with running regularly.

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