You should probably run slower than you think, most of the time.shih-wei/Getty Images
I’ve had a friend tell me recently that starting to run feels like entering a complicated cult. I took issue with that. What did he mean, complicated?
My instinct was to tell him that running is the most primitive sport of all, and that all he needs is a pair of shoes. Then I realized that this no longer holds up. Beginning to run, in 2026 at least, has become complicated. There is a lot of information out there – much of it conflicting and not all of it good – about how to get started. I blame the influencers.
I’ve run competitively for about 15 years and, especially lately, have witnessed several common mistakes that newcomers make when starting to run. It all comes from a good place: The new runners of today are so interested in doing it right that they end up running too fast, buying too many doo-dads, and bothering with metrics and details that don’t really matter that much.
I’ve answered the five common questions I receive most about starting to run, in hopes to smoothen your path ahead so that you, too, can become one of us.
How fast should I run?
Slower than you think, most of the time. Many people head out too hard from the first minute, then stall 15 minutes later and decide running just isn’t for them. The issue isn’t willpower; it’s pace. They’re running close to their maximum without realizing it. There’s a time for running hard, but it should be the exception, not the rule.
A good pair of shoes from a proper running shop matters.olegbreslavtsev/iStockPhoto / Getty Images
The 80/20 principle is a useful guide: Keep about 20 per cent of the kilometres you run in a week near race pace, where conversation becomes difficult, and the other 80 per cent easy. Spread out that 20 per cent across two or three runs. For example, if you run 40 kilometres per week, eight of them should be run quickly. You may want to run two of those fast kilometres one day near the middle of an easy run, two more on another day, and then four on your hardest session of the week.
Even elite runners do most of their kilometres far slower than their optimal speed. Call it Zone 2, or conversational pace: your heart rate is up, but you can still talk. Even if it doesn’t feel immediately challenging, spending time on your feet develops your cardiovascular system, can increase bone density, and over time teaches your body to strain less while running at the same pace – which overall leads to better long-term improvements.
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Should I run every day?
If you’re starting from scratch, aim for three to four runs a week – five if you have an athletic background. A true beginner might aim to run 30 kilometres per week to start, while more experienced runners can scale up. From there, follow a simple 3–1 rhythm: build up distances for three weeks, then step back for one. Think 30-40-50-40 kilometres for the first month, then 50-55-60-40 kilometres the next. After 12 to 16 weeks of steady training like this, you’ll be in a good place to try a race.
Do I need to correct my form?
I’ve heard more than a few beginners say they’re just not built for running – that their body doesn’t move that way, a position I empathize with every time I find myself on a dance floor. Full schools of thought are dedicated to fixing one’s cadence, posture or gait in running. But many form issues are really strength issues. Run more, and that flailing arm or awkward side kick often starts to sort itself out as your body adapts. Add some strength training by lifting weights and you’re even better off.
Many form issues are really strength issues.Mihailo_Milovanovic
There are exceptions, which is why it’s worth seeing a professional if you’re injury-prone. Foot strike is one of them. Some people’s feet roll inwards or outwards more than average, and that can lead to injuries. There are exercises that can help, and stability shoes can, too. If that sounds like you, a visit to a physiotherapist is a sensible place to start.
Do I need a bunch of expensive gear?
To an extent, yes – but far less than the industry would like you to believe. A good pair of shoes from a proper running shop matters. So does a basic GPS watch that tracks how far and fast you’re going. Add a few reliable basics – heated base layers, a running jacket, a warm hat and gloves, and a few pairs of running shorts and T-shirts – and you’re set.
If you’re running long in the heat, or heading onto trails, a hydration pack can make sense. Most of the rest – such as clunky water bottle belts, hiking poles, GPS watches that cost more than $1,500 or AI coaching services – is either nice-to-have or pure fluff. If you’re going to spend extra money anywhere, spend it on good shoes.
Do I have to run a marathon?
No. Marathons will earn you the most clout at the office water cooler and in your friend group, but running doesn’t end at the marathon. Shorter races bring their own kind of intensity, as do gruelling trail runs. So far this year, I’ve run a half marathon (which covers 20 kilometres) and a 5k. The 5k was much harder because I was running faster. If you’re truly trying, every race has its own version of difficult. There’s no need to rush into the marathon.