Already an expert?

Share your knowledge!

photo of woman in gray spaghetti strap top and gray pants running beside concrete wall

Running

as a hobby

Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable.

Kara Goucher

Running is a simple and effective way to improve your physical and mental health, as well as your overall well-being. Running can help you lose weight, boost your mood, prevent diseases, and live longer. All you need is a pair of shoes and some motivation. You can start by following a beginner’s running plan that gradually increases your distance and speed. You can also join a running club or community to find support and inspiration.

Helpful content to start running as a hobby

We aim to provide accurate information, but errors might be found. Always exercise judgment and discretion.

Videos

Short visual inspiration.

content placeholder image
YouTube | I Was Running Everyday for a Month, See What Happened to My Body
content placeholder image
YouTube | 5 Running Tips for Beginners 🏃 5 Things I Wish I Knew about Running from the Beginning
content placeholder image
YouTube | How To Run Properly | Running Technique Explained

Podcasts

Play an episode while exploring the page.

content placeholder image
Spotify | The Women's Running Podcast
content placeholder image
Spotify | Q&A: Frequency/Consistency/Strength Advice
content placeholder image
Spotify | The Best 5k Workouts & Just How Fast Is Mark Zuckerberg?
content placeholder image
Spotify | #173 Questions on Shoe Fit from Beginner to Advanced: Impact of Length, Insoles, and Matching Pathologies
content placeholder image
Spotify | s1/e41 “How Long Does It Take To Get Faster?” with Coach Montana Depasquale (@coachmontanadepasquale)

Running can boost your mood and reduce stress. Studies have shown that running can trigger the release of endorphins, serotonin, and dopamine, which are neurotransmitters that make you feel good. Running can also lower your cortisol levels, which are associated with stress and anxiety.

Terms

Basic lingo for orientation.

  • Footstrike: The way your foot contacts the ground when you run. There are three main types of footstrikes: forefoot, heel, and midfoot.
  • Cadence: The number of steps you take per minute when you run. It can affect your speed, efficiency, and injury risk. There are different ranges of cadence: low, average, high, and optimal.

How to start running as a hobby

First moves for getting acquainted and breaking the ice.

A simple and easy way to start running as a hobby is to go for a walk-jog session around your neighborhood or park. This will help you get a feel of running without putting too much pressure on yourself. You can do it anytime and anywhere that suits you. You don’t necessarily need running shoes for your first walk-jog, but you should wear comfortable and supportive shoes that fit your feet well. You can also use a running app to track your progress, follow a plan, and remind you to warm up and cool down. Warming up and cooling down are essential for preventing injuries and improving your performance.

The keys are to start slow, be consistent, and listen to your body. Have fun and enjoy yourself while running! The keys are to start slow, be consistent, and listen to your body. Have fun and enjoy yourself while running! (Speaking of keys, you might want to get a running belt to carry them – and your phone – without bouncing and chafing).

Books

Get read(y).

Running can strengthen your immune system and prevent diseases. Running can help your body fight off infections, inflammation, and chronic illnesses. Running can also lower your blood pressure, cholesterol, and blood sugar levels, and reduce your risk of cardiovascular disease, diabetes, stroke, and some types of cancer.

How-tos

Step-by-step tutorials.

Articles

Further reading.

Websites

Go-tos for information.

The way your foot contacts the ground when you run is called footstrike. There are three main types of footstrikes: forefoot, heel, and midfoot.

Movies

Nothing like a film for inspiration.

content placeholder image
YouTube | Chariots of Fire (1980) Official Trailer – Ian Holm, Ben Cross Running Movie HD

FAQS

Get a clue.

Why should I start running as a hobby?

Running is a great way to improve your physical and mental health, as well as to challenge yourself and have fun. Running can help you lose weight, lower your blood pressure, strengthen your bones and muscles, boost your mood and confidence, and reduce stress and anxiety.

How do I start running as a hobby?

The best way to start is walk-jogging. It is going to help you get into a running routine and build endurance. Start with a brisk walk for about 15 minutes, then try jogging when the body is warmed up. Jogging requires a low level of exertion. You should be able to talk comfortably while jogging. If you feel out of breath, slow down or walk until you recover.

What do I need to start running as a hobby?

The most important thing you need is a pair of comfortable and supportive running shoes that fit your feet well. However, some people prefer to run barefoot, which they believe is more natural. If you want to try this, you need to find a suitable surface, such as the wet part of the beach where the tide and waves come and go (also called the foreshore or beach face). Another practical accessory you may want to have is a running phone holder or running belt. This can help you carry your phone, keys, cards, or other essentials while running without bouncing or chafing.

Apps

Smart assistance.

Products

Essentials to have.

Courses

Get smart.

content placeholder image
YouTube | Joan Benoit Samuelson Teaches the Runner’s Mindset | Official Trailer | MasterClass

Near You

Get together.

Running can improve your brain health and memory. Research has suggested that running can stimulate the growth of new brain cells, enhance blood flow to the brain, and improve cognitive function.

Newsletters

Subscribe for inspiration.

Tips

Additional advice for beginners.

  • Consider the surface you run on. The surface you run on matters for your speed and injury risk. Even grass can be good for your joints and muscles, but it may not suit everyone or every situation. The best surface for you may vary depending on your running factors and preferences. Try different surfaces and see what works for you.
  • Consider your footstrike and cadence. How your foot hits the ground and how many steps you take per minute affect your running speed and injury risk. Try different footstrikes and cadences to see what feels best for you. Adjust your footstrike and cadence to run faster, smoother, or more comfortably.
  • Start slowly and gradually. Don’t try to run too fast or too far at the beginning, as this can lead to injury, fatigue, and frustration.
  • Get the right gear. Invest in a pair of running shoes that fit well, feel comfortable, and suit your running style and goals. You may also want to get a phone strap or a running belt to carry your phone, keys, cards, or other essentials while running without bouncing or chafing.
  • Warm-up and cool down. Warming up and cooling down can help you prevent injuries, improve your performance, and speed up your recovery.
  • Mix it up. To avoid boredom and plateaus, try to vary your running routine by changing your pace, distance, terrain, or scenery.
  • Try running barefoot. If you live near the beach, you can try running without shoes on the wet part of the sand where the tide and waves come and go (also called the foreshore or beach face). Some people believe that this is the natural way to run.