How to Start and Keep Running

There's a 95% chance that you're currently not running. I thought that I would write a helpful guide on how to start running. I'm not going to give you a typical "run 3 miles a day" advice, but rather a practical guide that will hopefully get you running. 

I'm not going to sugarcoat things, running is hard, but I'll give you some practical tips on how to get started.

Tips on How to Start Running

Before you start running, take a few minutes to stretch out the muscles in your legs. It's not a bad idea to purchase a foam roller to massage out the muscles in your legs. You should be able to see an immediate improvement in your running after a few minutes of foam rolling.

Make sure that you start running on a flat surface. Don't start out running on a hill or inclined surface. You'll run slower and your muscles will be put under immense strain. If you want to run on a hill, you should start out walking on it.

Once you start running, don't start out running too fast. It's recommended that you start out running at a speed that you could still hold a conversation. If you can't do it, your speed is too fast.

Make sure that you breathe properly when you run. Don't hold your breath when you run. Try to breathe in when your foot is coming down and breathe out when you're going up with your foot. If you're going to wear a heart rate monitor, you should aim for 150 beats per minute on your first few runs.

After your first run, stretch your muscles out. You'll probably be sore after your first run. Foam rolling is a great way to loosen up your muscles.

After you get started running, you need to be cognizant of your running form. You don't want to end up with a knee injury or shin splints. You want to make sure that you have proper running form.

Top 3 Apps for Runners

I have been doing a lot of running lately, it's something I enjoy doing and it's a good way of staying in shape. I usually run 3 to 4 times a week and I have been doing so for about 2 years. I have never really taken much of interest in running, but I have always liked to be active and moving.

I have, however, been an avid gamer for many years and I have been a technology geek for as long as I can remember. So, I decided to combine my interests and make a list of the applications I use on my iPhone. I am sure that there are many more applications out there that could be useful for runners, but these are my top 3.


Runkeeper is a running and fitness app that offers a free basic subscription for runners and a premium subscription. The app features real-time GPS tracking, voice coaching, and automatic workout detection. It also tracks workouts on foot, bike, and other activity modes.

It also includes a robust food logging feature with nutrition information for over 600,000 foods. Runkeeper also includes a social component. You can join public groups of other people who are also logging their exercise.

Couch to 5K

Couch to 5K is a training plan that gradually builds up your endurance and speed so that you can run a 5K (or 3.1 miles) in nine weeks. The idea is that you start out walking a few minutes a day, then alternate between walking and running, building up to running for thirty minutes straight.

The first time you open the app, you're greeted by a screen that shows you the basics of the program, including a goal of running for a total of between twenty and sixty minutes per day and the requirement to log your daily workouts.

It is quite similar to the program that is used by people who are training for a marathon. The program uses running as a way to lose weight, increase endurance, and combat depression.

Nike Run Club

Nike Run Club is a running app that connects you with your friends and helps you meet your running goals. The app is available for both iOS and Android devices. You can log your runs right on your smartphone with the Nike + Run Club app. This app also gives you a motivational push by tracking your progress and offering tailored goals.

You can also set personal goals and track your progress as you go. This app also offers you a personalized experience based on your running habits. With the Nike Run Club app, you can connect with your friends and share your progress with them.

This app also gives you real-time coaching as you go. The Nike Run Club app is designed to help you get the most out of your run and keep you motivated.