Running 101: A Beginner's Guide to Getting Started

November 14, 2025

Running is one of the most accessible and rewarding forms of exercise available. No gym memberships, no fancy equipment—just you, your shoes, and the open road (or trail). In this guide, we’ll answer the most common questions new runners ask—from gear essentials to hydration strategies—so you can start strong, stay safe, and enjoy the journey ahead.

What Do I Need to Start Running?

The only essential item you need is a quality pair of running shoes. While there’s a wide range of gear available, shoes are the foundation. A proper pair of running shoes is specifically designed to absorb impact and reduce your risk of injury.

Pro Tip: Replace your running shoes after approximately 500 km or one year of regular use. After retirement, they make great gardening or casual shoes!

Why Are Running Shoes Necessary?

Unlike general athletic or cross-training shoes, running shoes are engineered for the repetitive, high-impact motion of running. They provide the necessary support, cushioning, and stability tailored to your gait and foot shape.

Pro Tip: If you’re feeling new aches and pains or your knees are acting up, it may be your shoes—not your form. A fresh pair often works wonders.

How Do I Choose the Right Running Shoe?

The best shoe for you depends on your foot structure and gait mechanics. Whenever possible, visit a running store for a personalized fitting. Bring an old pair of well-worn shoes—the wear patterns provide insight into your stride.

If visiting a store isn’t an option:

Start with a neutral shoe.
Choose road shoes for pavement and trail shoes for uneven terrain.
Size up if you're between sizes—feet often swell during a run.
Avoid minimal or “zero-drop” shoes until you’ve established a solid base and understand your individual needs.

Pro Tip: Shop for running shoes in the late afternoon or evening when your feet are slightly swollen, as this mimics how they’ll feel during a mid-run.

What Should I Wear?

Your clothing should be lightweight, moisture-wicking, and suitable for the local weather conditions. Synthetic materials, such as polyester or technical fabrics, are ideal for regulating body temperature and minimizing chafing.

General guidelines:

Avoid cotton: It retains moisture, leading to discomfort and chills post-run.

Layer up: Especially in cooler weather, layers allow you to adjust to changing temperatures.

Appropriate jacket: Breathable, wind-resistant layers are more effective than waterproof jackets, which can trap heat and moisture, making them less comfortable.

For women, a supportive sports bra designed for running is a vital investment.

Pro Tip: Test new clothing on short runs before race day or long efforts—what looks good in the mirror might chafe after 5 km.

Where Is the Best Place to Run?

One of running’s greatest advantages is its versatility—you can run nearly anywhere. Alternate between roads, trails, and paths to keep things interesting.

Remember to be courteous and safety-conscious:

Maintain at least 2 metres of distance when passing others.
Be aware of your surroundings, especially on shared paths.

Pro Tip: Apps like Strava, MapMyRun, or AllTrails can help you discover popular and scenic local routes, even those with amenities like water fountains or bathrooms.

What Should I Eat or Drink Before a Run?

Avoid heavy meals immediately before running. During exercise, your body prioritizes blood flow to muscles over digestion.

Suggested pre-run snacks (30–60 minutes before):

Half a banana or a bagel
Yogurt
A small smoothie

Stay hydrated throughout the day and drink a glass of water about 30 minutes before your run.

Pro Tip: Experiment with different foods and timing during training, not on race day. What works for one runner may upset another’s stomach.

Should I Drink Water While Running?

For runs under 30 minutes, hydration during the run is usually unnecessary unless it's very hot.

For longer runs, water becomes essential.

You can carry water using:

Handheld bottles
Hydration belts
Running vests

Alternatively, plan loops where you pass your water stash. In many cities, including Ottawa, public water fountains are limited—so plan accordingly.

Pro Tip: If carrying water feels awkward at first, practice on short runs to find your preference—it becomes second nature with time.

How Much Should I Drink While Running?

Hydration strategies have evolved. The latest evidence suggests a simple rule:

Drink when you're thirsty.

Overhydration and dehydration both pose risks, so listen to your body.

Pro Tip: Weigh yourself before and after long runs. If your weight is down more than 2%, you may need more fluid. If it’s up, you may be overhydrating.

Do I Need Sports Drinks or Gels?

For beginner runs or training up to a 5K, plain water is usually sufficient.

Sports drinks become relevant as your runs exceed an hour. They typically fall into two categories:

Energy drinks: Contain sugar and electrolytes.
Electrolyte drinks (e.g., Nuun): Replenish sodium and potassium without added calories.

Energy gels or chews are useful for longer efforts, but must be taken with water to aid digestion.

Pro Tip: Always try new fuels on training runs, not during a race. Your gut needs time to adapt, just like your muscles do.

Should I Stretch Before Running?

Stretching is beneficial, but timing matters.

Before a run: Dynamic warm-ups (e.g., leg swings, walking lunges) are preferable to static stretching.

After a run: Focus on static stretches when muscles are warm to improve flexibility and aid recovery.

If you're pressed for time post-run, stretch later at home or work. Some is better than none!

Pro Tip: Maintaining a consistent post-run stretching habit, even just 5 minutes, can help reduce soreness and improve long-term mobility.

Should I Monitor My Heart Rate?

If you have a medical condition or cardiovascular concerns, a heart rate monitor can provide valuable feedback. Most modern devices can help calculate safe training zones.

You can also use the Rate of Perceived Exertion (RPE):

On easy runs, you should be able to hold a conversation comfortably. If you're gasping for air, you may be pushing too hard for a beginner.

Pro Tip: Keep most runs at a “conversational pace.” Building your aerobic base now will help you go faster later, without having to try harder.

What Should My Running Goal Be?

If you're training for your first event (like a 5K), your primary goal should be simple:

Finish upright and smiling.

Avoid setting aggressive time goals early on. Completing the distance, building consistency, and enjoying the process are all major accomplishments.

Celebrate every step forward; you’re officially a runner now.

Pro Tip: Keep a running log or journal. Tracking progress—even just distance or how you felt—helps motivation and reveals patterns over time.

Bonus: How Long Is a Marathon, Really?

A common question from non-runners: How long is a marathon?

All marathons are 42.2 km (26.2 miles).To be classified as a marathon, the distance must be exact. There’s an interesting story behind that extra 0.2 miles—but that’s a tale for another day!

Pro Tip: If you’re ever spectating a marathon, cheering at kilometre 40 can mean the world to tired runners; It's the most challenging part of the race.

Final Thoughts

Starting a running journey can feel overwhelming at first, but with the right gear, mindset, and preparation, it quickly becomes a source of strength, clarity, and enjoyment.

Ready for the next step? Take what you learned in Running 101 and level up with Running 102—a practical guide to smarter training, injury prevention, and building a routine that lasts.

Welcome to the run community!