Beginner running tips for women: How to get started

Want to give running a try but don't know where to start? Become a runner in no time with these beginner running tips for women!
hot weather running


Natalie Shirlaw is a healthy living expert with over 10 years of experience in the field of holistic health, wellbeing, and fitness.

A qualified Wellness Coach and Nutritional Therapist, Natalie is passionate about helping women to live a healthier, happier, non-toxic life as naturally as possible.

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As a new runner, getting your foot out the door for the first time can be difficult. Even if you have the highest levels of motivation to run frequently, it can be challenging, especially if you have never run before. So read on for some beginner running tips for women PLUS how to get started!

You may think running is one of the simplest sports around; it’s just you, a pair of trainers and the ground below your feet. However, it’s a little more complicated than that, as you will soon discover in this article.

Below you will find various running tips for women, helping you become a better runner in no time whatsoever. Oh, and you may just enjoy the wonderful sport that is running that little bit more!

Author bio: This article is brought to you by Matthew from Running101; a relatively new running blog bringing you the best training tips, gear reviews, and the most up-to-date running news.

Beginner running tips for women

beginners running tips for women

Start off slow

Firstly, it’s essential to start off slow when it comes to running. Running too frequently at the start will increase your risk of injury, and may even decrease your motivation to train. While the mindset of “the more you run the better you get” is somewhat relevant, rest is equally important when it comes to improvement. 

Instead, you want to run a maximum of two to three times a week. This allows your body plenty of time to accustom to the new training load. Likewise, the days between running allow you to recover, developing both aerobic endurance and muscular strength.

Feel free to incorporate cross-training sessions such as cycling or weight lifting into your schedule too, so long as you have at least one to two days of full rest with no exercise per week.

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running techniques for beginners

Don’t compare yourself to others!

We’re all guilty of comparing ourselves to others in many different areas of our lives, including running times and progress. However, doing this is detrimental to your development and progress as a runner. 

Instead, you should only make comparisons against yourself, your times, progress, time spent running, and furthest distance ran. Ideally, you should keep a log of your training, whether using pen and paper or apps such as Strava or Nike run club. 

Look back on your training logs to see how far you’ve come, what works and what doesn’t, and analyze individual efforts to keep track of your progress.

running advice for women

Wear the correct gear 

Often, when many beginner runners first start out, they throw on any old pair of shoes and hit the pavement. However, wearing incorrect footwear also increases your risk of injury, significantly, too.

If possible, you should have a gait analysis test done. This test determines your running style and what type of running shoes (i.e. neutral, overpronation, extra cushioning) you should ideally wear. Running insoles are also an option, inserted into your current pair of neural running trainers. The gait analysis test is widely available; a service offered at most well-known running store outlets. 

Although it’s not just about trainers, either. While a cushioned pair of kicks is by far the most important piece of kit, you shouldn’t neglect your choice of running shorts, base layers, and during the colder months, warmer running gear. Wearing the right kit will make your running experience more enjoyable, practical, and may just get you through your first winter stomping the pavements. 

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running tips for women

Running Tips for Women

Set yourself a schedule 

To see regular improvement in your running, you should set a schedule. As a beginner, you don’t want to run more than two to three times a week, to start with, as mentioned previously. Running any more than this will increase your risk of picking up an injury, putting those personal best attempts no doubt on hold. 

If you’re looking for consistent results, you, too, have to be consistent. At the start of the week plan which days you intend to run and what time you’ll be lacing up. Planning this ahead of time increases the likelihood of you actually doing as you set out.

As progress is much more rapid for beginners, even just a couple of weeks of regular training (no more than two to three times a week) will show rapid results, allowing you to run both faster and further. 

The bottom line 

All of us are beginners at one time or another, but it’s only a matter of time before you’re a regular at your local parkrun. 

Take things slow, remain consistent with your training, and most importantly be patient – you will become a better runner, so long as you put in the work and train correctly. 

Natalie Shirlaw is a healthy living expert with 10 years of experience in the field of holistic health, wellbeing, and fitness. If you enjoyed this article be sure to pin or share it!

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