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How To Start Running: A Running Plan for Beginners

Posted by Orange Insoles on

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Running has a wide array of both mental and physical benefits. Going out for a run can be an excellent way to reduce stress at the end of a long day or motivate you at the start of the day. Running is also great for cardiovascular health and can help you lose weight. 

If you’re strapping on those running shoes for the first time, it’s a good idea to start slow. While it may be tempting to just go for it, running for the first time can be risky. Before you start, try a running plan. This will help to prevent you from doing too much too soon and will help you to avoid  common running injuries

Before You Start Running

Before you start running consider; 

  • Why you want to start running
  • When you’re going to run
  • How you’re going to work it in to your schedule
  • Your fitness goals

Know Your Fitness Goal

Establishing why you want to begin running is essential. Knowing your “why” will make it far easier to stay motivated. Without a clear goal in mind, it’s too easy to give up. Having a goal will ensure that you have something to work toward and provides the ability to monitor your progress.

Know How Much Time You are Willing to Dedicate to Running

Life gets busy and the pressures of work and personal commitments may interfere with your best-laid running plans. So before you set your goals, be honest with yourself. You need to be realistic about how much time you are willing (and able) to dedicate to running. If you set unrealistic goals for how much time you will spend running each week and then don’t meet them, you are going to hurt your motivation.

Set yourself a time commitment that you know you will be able to stick to and it will be far easier to make running a part of your routine. If you’re just getting started, start small and work your way up. 

Learn How to Run

Everyone knows how to run, right? 

Well, actually no, they don’t, and starting off with a bad running technique can lead to big problems. Bad running form opens you up to injuries and makes you a less efficient runner. Even as a beginner it is vital to work on your running form, improve your running posture, and learn what works for you.

Running clinics are a great way to learn the basics of running. A running clinic will enable you to get advice tailored specifically to you and your body, and could improve your running technique and efficiency.

Your Beginner’s Running Plan 

A Running Plan

Using a running plan can help provide you with the tools you need to reach your goals while helping to reduce your risk of injury. It is vital to choose a running plan that is tailored specifically to your goals and how often you plan to run.

If it has been a long while since you last ran and you are finding walking for 30 mins is hard, try to use a running plan tailored specifically for beginners to help you get started.

Don’t forget that running should be fun! To get started, try some fun running workouts to boost your motivation and create a positive running experience.


To reach your running goals, you need the right equipment and resources for the job.

The Right Shoes:

  •  Having the correct running shoes helps prevent injuries, gives you the right support, and ensures you are comfortable when you run.
  • You also need to make sure your shoes are the right size
  • Need new running shoes? Browse Playmakers to find the perfect running shoes for you and your experience level. 


  • Yes, there’s an app for that.
  • The Nike Run app has a ton of different plans that can help get you started
  • Don’t forget to use the power of music to keep you motivated. 
  • A great playlist is an especially helpful tool to keep you running.


  • Even with the right shoes, you might need a little extra support
  • Insoles can prevent injuries and pain and help compensate for any foot issues that may keep you from running
  •  Orange insoles give you the cushion and support that you need to stay comfortable and reduce impact while you run.

Anyone can start running, it’s just important to do it right. Follow these tips and use these tools to kickstart your running routine! 

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience persistent pain, consult your healthcare provider.

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