How to Start Running: The Beginner's Guide to Hitting the Ground Running This Summer

So, the sun is finally showing its face, the days are stretching longer, and that crisp early summer air is practically begging you to lace up your sneakers. But maybe you've spent winter in hibernation mode (no shame in that), or maybe you want to get into running but don't know where to start. Well, now’s the perfect time.

Running is a great opportunity for a mental reset - a free mood booster, a way to explore your neighborhood or reconnect with nature. Whether you want to lose a few pounds, clear your head, or just try something new, running has something to offer everyone. And best of all, it doesn’t require a gym membership or expensive equipment to get going.

In this ultimate beginner’s guide, we’ll walk, jog and run you through everything you need to know to start running, from choosing the right gear to building a habit that sticks. We’ll also explore different styles of running so you can find what fits your vibe. And yes, we’re going to talk hydration, because it’s not optional, and because your trusty water bottle might be the best running buddy you didn’t know you needed.

Running offers physical, mental, and emotional benefits that go well beyond dropping a few pounds. Here’s what makes running such a powerful, life-changing habit:

• Boosts Mental Health: Running triggers the release of endorphins—your brain's natural mood elevators. It reduces stress, anxiety, and symptoms of depression.
• Strengthens Your Heart: It's a great way to improve cardiovascular health and lower the risk of heart disease.
• Builds Bone Density: Weight-bearing exercises like running help build and maintain strong bones.
• Improves Sleep Quality: A good run can help regulate your sleep cycles and deepen your sleep.
• Increases Energy Levels: Paradoxically, expending energy by running can actually make you feel more energized throughout the day.

Think of this as the gateway to running. Low intensity, low pressure, and easy on the body. Jogging is great for beginners who want to build endurance and ease into a running habit.

Training for a 5K, 10K, or half-marathon can give you structure and motivation. There’s nothing quite like the buzz of race day, and crossing that finish line feels amazing. It also connects you with a broader running community.

Whether it’s 10 miles or a marathon, long-distance running builds mental toughness, stamina, and discipline. It’s a solo challenge that becomes deeply meditative over time.

Trade pavement for pine needles. Trail running challenges your muscles in new ways and immerses you in nature. It’s also easier on the joints thanks to softer terrain.

Perfect for rainy days or city dwellers. Treadmills let you control your pace and incline, which is great for interval training. Many machines also come with virtual running programs to keep things interesting.

Rome wasn’t built in a day - and neither is your stamina. Begin with a walk/run combo: try running for 30 seconds, then walking for 90 seconds. Repeat for 20–30 minutes, 3 times a week. As your fitness improves, increase the run intervals.

Your old gym shoes might not cut it. Visit a running store to get fitted for shoes that suit your gait and foot shape. It’s one of the best investments you can make.

• Head up, gaze forward (not at your feet)
• Shoulders relaxed
• Arms bent at 90 degrees, swinging gently by your sides
• Midfoot strike (not heel-heavy)
• Light, quiet steps

One of the most common mistakes new runners make is underestimating how much they sweat. Staying hydrated improves performance, reduces fatigue, and helps you recover faster. Bring a water bottle every time - no excuses. We recommend our FORM or PURSUIT Stainless Steel bottles. Why? Because they keep your water cold for hours, are leakproof, taste-neutral, and look sleek enough to carry everywhere - even when you’re not running. Trust us, once you upgrade, there’s no going back to plastic.

Use apps like Strava, Nike Run Club, or Garmin Connect to track distance, pace, and elevation. But don’t get bogged down by numbers. The most important metric is how you feel.

Muscle soreness is normal. Sharp or persistent pain is not. Know the difference and don’t push through injuries. Rest days are where the magic (and muscle repair) happens.

• Choose a Realistic Schedule: Three days a week is a great starting point. Keep your rest days spaced out.
• Run in the Morning: It’s cooler, quieter, and gets your day started right.
• Set Tiny Goals: Run for 5 more minutes. Make it to the next lamp post. Small wins build big confidence.
• Switch Up Your Routes: Avoid burnout by varying scenery and terrain.
• Pair Running With Something You Love: A killer playlist, podcast, or audiobook can make runs fly by.

Even short runs can dehydrate you, especially in warm weather. Here’s how to stay on top of your game:

• Sip water steadily throughout the day - not just during runs
• Add a pinch of sea salt and a squeeze of lemon for natural electrolytes
• Keep your PROMiXX FORM or PURSUIT bottle chilled in the fridge so it's ready to go
• Freeze it halfway before topping up for long runs
• For longer distances, consider adding an electrolyte tablet to your bottle

• Use body glide or Vaseline on inner thighs and underarms to prevent chafing
• Rotate between two pairs of running shoes to extend their lifespan
• Write your emergency contact on your shoe tag or running belt
• Run against traffic if you're on the road for safety visibility
• Warm up with dynamic stretches (like leg swings and arm circles)
• Cool down with static stretches (hold each for at least 30 seconds)
• Keep your nails trimmed - long toenails can cause black toenails or blisters
• Smile during tough parts - it actually tricks your brain into feeling better
• Practice mindful breathing - inhale for 3 steps, exhale for 2
• Carry tissues or wipes - trust us on this one
• Run without headphones sometimes to be more aware of your surroundings
• Create a post-run ritual - like journaling or foam rolling to help form a habit
• Use a smartwatch alarm as a gentle nudge to lace up if motivation dips

Running is for you. Not just the people you see cruising at breakneck speed down the park path. Not just the marathon veterans. Not just the young or super-fit.

You don’t have to be fast. You just have to start. So dust off those sneakers, fill your PROMiXX water bottle to the brim, and take that first step. The pavement will always be there for you. And your future self will look back at this moment and say, “That’s when everything changed.”