Tips on How to Run

When I was learning how to run in my 20's, I could barely run a few minutes without stopping to gasp for air. Sometimes I’d want to quit; it wasn’t fun and it wasn’t easy.

But running is hard before it gets to be fun. Once you get the hang of it's a joy and simple to fit into your life.

Here are some tips on how to run.

Breathing Tips
Running Technique
When to Run
Where to Run
Running Together
Taking your Pulse
Is it Jogging or Running?

Photo courtesy of Sean Dreilinger

Breathing Tips

Let your breathing be your guide. If you're breathing too hard when running, slow down or start walking.

Use the "talk test" you should be able to carry on a conversation while running. If you can't you're moving too quickly.



Don't be concerned about breathing out of your mouth or nose just do what comes naturally. Instead focus on deep belly breaths and relax.

Running Technique

Learn about running technique to run easier, faster and prevent injuries. Everyone has their own running style. Some runners glide along making it look effortless, others have some quirky movements and some look like it's hard work. Here are some tips on how to run with good running form.

When to Run

As you get to know your body better you’ll notice your own rhythms and preferences. Find out what works best for you. Some people like to get it over with, roll out of bed and start their run.

For others early morning runs can feel more difficult than midday or late afternoon runs. Your body has been lying down for seven to eight hours and your last meal was a long time ago.

When you run late in the day fatigue may take over making it hard to run. Some people if they run late at night, come home exhausted and have no trouble sleeping. Others may find that they’re wired, their engine is still running and they can’t get to sleep.

Find the time of day that works for you, and refuel beforehand so you've got energy to run.

Where to Run

Try to run on level grass fields, dirt trails or medium-hard paths. Avoid doing most of your running on hard asphalt or concrete as this can cause a lot of pounding.

Look out for ruts, rocks, tree roots, holes, uneven turf, banked roads, sand, water, snow and ice which can cause you to trip or fall.

In the first eight weeks of your "how to run" program do most of your running on the flat. Then gradually introduce some hills.

Running Together

Get together with a friend and learn how to run. Knowing that someone is counting on you to show up can really get you out the door. Plus it's fun. Having a laugh and a chat makes your workout easier and the time flies by. If the weather is bad braving the elements with friends seems more bearable.

Taking your Pulse

A good way to measure your progress and monitor your health is to take your resting heart rate. The best time of day is early morning before you get out of bed.

The easiest way to take your pulse is either at the wrist (the radial pulse in line with your thumb) or the neck (the carotid pulse on the side of the larynx).

Place the tips of your index and middle fingers (not your thumb) over the artery and press lightly. Count the beats for 10 seconds then multiply by six to give you the pulse rate for a minute.

Record your resting heart rate each day in your running log.

After several months of training you should see a decrease in your heart rate. However, a low resting heart rate is only one of the ways to monitor your fitness.

Also if you notice an increase in your pulse rate (5 to 10 points) this could be a sign that you're over training, fatigued or coming down with an illness. It might be a good time to rest or back off.

Is it Jogging or Running?

Whether you call yourself a runner or a jogger is up to you. Jogging is widely known as slower running. Some experts say jogging is running slower than nine minutes per mile pace. The main thing is you know how to run and you're out there doing it.

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