Running is one of the simplest and most rewarding physical activities. According to the report, almost 60 million people participate in jogging and trail running in the United States alone, but what is it that makes this type of exercise so popular?

First of all, you can do it almost anywhere in the world. Secondly, it’s a solo activity that doesn’t require too much time or planning. All these factors make it perfect for modern-day individuals who can’t afford to spend hours playing team sports with their friends.

If you are interested in jogging, you should learn a few basic things before getting started. In this post, we will present you seven fundamental rules for newbie runners. Let’s check it out!

Benefits of Jogging

Before we announce the list of tips for first-time runners, we want to give you extra encouragement by presenting the most important benefits of jogging.


  • You will improve health and prevent a lot of diseases. A study reveals that people who run 20km to 30km a week have better immune systems and are less likely to get sick.
  • Stress relief as the result of increased endorphin production.
  • You will feel more energized and boost physical and mental endurance.
  • Weight loss is usually one of the first consequences of regular exercise.
  • It boosts confidence because it makes you feel better both physically and mentally.
  • Jogging improves the quality of your sleep.
  • With all the things we mentioned so far, it’s not surprising to learn that regular running makes you happier.

Things to Know Before You Start Running

After a brief introduction, it is time to concentrate on the crucial segment of this article. Without further ado, here are the top seven things to learn before you begin the jogging adventure.

  1. Make a plan

You shouldn’t start running without a training plan. As a beginner, we recommend you exercise three to four days a week for around 30 minutes. This should be more than enough to cover some 4-7 kilometers, depending on your pace. However, you should not think about speed, but rather try to go for longer distances at first. Keep increasing the distance each week by 10%.

  1. Buy a professional gear

The days of sweaty, cotton-based running clothes are long gone. Today, there are all sorts of synthetic shirts and shorts that can make your training sessions much more comfortable. Running shoes are another important segment of the gear, so don’t save money buying cheap but poorly cushioned pair. The purpose of buying quality equipment is two-fold: you will enjoy jogging and also have an extra motive not to skip your training.

  1. Join a running group

Speaking of motivation, joining a running group is definitely one of the best ways to keep you engaged in a long-term perspective. Sports psychologists say running groups help people meet other newbies: “You are going through similar issues and challenges, so you can support each other and give encouragement in the time of crisis that every runner has to face sooner or later.

  1. Take a rest

Some first-time runners are so thrilled about the new activity that they don’t want to spend a single day without jogging. However, you should be smarter than that because you want to avoid injuries. Keep in mind that days off are a natural segment of training as they give your body enough time to recover and stay fresh for the next round.

  1. Prepare for injuries

Although it’s a real pleasure to exercise, running can also bring you pain every once in a while. How come? Well, around 70% of runners will pick up an injury. Constant repetition of movements can cause issues such as runner’s knee, Achilles tendinitis, hamstring pain, and many other conditions. The best way to deal with it is to take a rest, while quality shoes can prevent most of these issues.

  1. Follow up with a diet

If you believe that running alone can help you lose weight, you are so terribly wrong. On the contrary, you have to introduce a special diet with a lot of healthy ingredients to maximize the effect of training. But if you come back home after jogging and eat a couple of Big Macs, rest assured your beer belly will stay where it is today.

  1. Keep a training log

The last but not the least important rule is to keep a running log. It’s a useful document that enables you to track and measure progress, while it also serves as a nice reminder of your jogging achievements.


Jogging is the perfect type of training for millions of people around the globe because it’s simple and doesn’t require too much equipment. You can do it almost anywhere you want, anytime you want it. However, beginner-level runners still need to learn a few things before engaging in this amazing activity.

Our post showed you seven laws for newbie joggers that will make the first running experiences much more pleasant and comfortable. Keep these tips in mind and don’t hesitate to leave a comment if you need additional information – we will be glad to help you out!

Guest post: Tom Jager is a professional blogger and a content manager at bestessaytips. He covers topics related to digital marketing, blogging, social media and business in general.


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