How to Run Properly (4 Steps for Beginners to Start Running)

So you’ve decided it’s time to start running?

Perfect! You’ve arrived at the right place.

We’ve helped thousands of people run injury-free and train for their first 5k or marathon, and we’ve put together everything you need to know below too! 

Tired of getting injured while running? Work with a Nerd Fitness Coach and train smarter today!

Here’s what we’ll cover in our guide to running:

Let’s jump right to it in case you gotta run![1]

How to Run Properly Stage 1: Initial Conditioning

Before you even THINK about strapping on a new pair of Nike shoes and going for a run around your neighborhood, we need to get a few things straight:

Your body needs to have a base level of fitness before running becomes a viable option.

Here’s why running too early can be harmful:

Every time you run, every time you take a step, you put the pressure of your entire body weight on the muscles, tendons, and joints in your legs, knees, ankles, feet, and toes.
If you are overweight and have improper running technique, that means your joints and tendons are taking an absolute POUNDING for however many steps you take during your run: around 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.


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