A World You Can Change: How to Start Running

Is running good for you? How do you start morning runs from scratch? What should you keep in mind?

What Are the Benefits of Morning Runs?

The benefits of running are undeniable:

• Strengthens the immune system. Running outdoors — especially in cool weather — helps harden the body.
• Improves circulation. Running boosts oxygen supply to tissues, strengthens blood vessels, and stabilizes blood pressure. It’s a great way to prevent cardiovascular diseases.
• Enhances lung function. Your lungs work harder while running, improving breathing techniques.
• Lifts your mood. Running stimulates the release of endorphins — the "happy hormones" — which reduce stress, ease mood swings, and promote better sleep. Result: more energy, mental clarity, and a positive attitude.
• Strengthens joints. When done with proper form, running strengthens not only the joints but also their supporting muscles and tendons.
• Builds muscle. Almost all muscle groups are involved in running — legs, core, back, even arms.
• Burns fat. Many people start running to lose weight. During exercise, lipolysis (fat breakdown) is activated.
• Improves focus. Runners often report better concentration and memory. Running helps clear the mind and bring mental balance.

Another benefit: structure and routine. As Kazakh track-and-field champion and Microsoft employee Tolkyn Nurusheva (@tolqueen_tolkyn) says in an interview with Bank CenterCredit, consistent training instills discipline and helps with time management in both personal and professional life.

Tolkyn notes that running is also "a great opportunity for social networking. It makes you feel part of something bigger." The experience motivates not just the runner, but also their community.

"The world changes because you started with yourself," she says. Athletes often organize running events and group workouts, which reinforce motivation and team spirit.

How to Start Running as a Beginner?

Many people wonder how to start running. The answer is in the question: just start.
Tolkyn Nurusheva says:

“Some people think running is expensive. But you can run in anything. For your first run, just wear any sportswear you already have at home.”

To get the most out of it, consider the following:

Define Your Goal

Clear goals help you structure your training plan. Do you want to lose weight, build endurance, or reduce stress?
Tolkyn started running at 35 to regain her fitness after two pregnancies. Her first major run was spontaneous — she trained for a month and ran a 10K.

“The finish line brought pure euphoria. I signed up for another race right there, and a year later, I was standing on the winners' podium.”
Her example shows it’s never too late to start — even after 30 or 40.

She began with self-training via online videos, but eventually turned to a coach. A running specialist can help you reach your goals faster and safer.

Choose the Right Gear

For casual running, basic sportswear and sneakers will do. But if you’re training seriously, invest in proper running shoes — they provide better foot support and reduce impact on your knees and joints.

Take It Slow

Avoid rushing into long distances or fast paces. Start by walking, then alternate walking and running (e.g., 1–2 minutes each).

• Train 2–3 times a week for 30–40 minutes

• Always warm up to reduce the risk of injury

Learn Proper Running Technique

• Keep your head up and look forward

• Maintain an upright posture

• Bend arms at the elbows to stay balanced

• Land your feet under your center of gravity — not in front — to avoid injury

• Breathe naturally — don’t force it or match it to your steps

Pick the Right Time

Most people praise the benefits of morning runs. But listen to your own rhythm.
If you’re not a morning person, evening runs might suit you better. Avoid midday runs in hot weather to prevent heatstroke. The best time is the one that fits your lifestyle.

Choose a Good Running Location

Outdoor runs offer fresh air and natural terrain, ideal for marathon prep. But streets and parks have their downsides — pedestrians, cars, uneven paths.

• Be careful on asphalt (hard surface, potholes)

• Avoid muddy trails after rain

Indoor stadiums or treadmills are good alternatives in bad weather.

Tolkyn recommends getting a basic health check (ECG, blood test) before starting, to know your limits and train safely.

5 Common Beginner Mistakes

Even those who think they know how to run often make these errors:

• Starting too fast or going too far
  This leads to injury or burnout, which kills motivation.

• Skipping hydration
  You lose fluids quickly during exercise. Dehydration can make you feel unwell or even faint.

• Running through pain
  Pain means something is wrong. Ignoring it can make things worse.

• Overdressing
  Dress slightly lighter than the temperature outside — your body warms up quickly when running.

• Training every day
  Your body needs rest. Overtraining leads to exhaustion and plateaus.

Final Thoughts: How to Start Running from Scratch?

• Set your goal

• Choose a convenient time and place

• Consult a coach if needed

Treat running not just as exercise, but as a lifestyle change — one that will help you shape your body, clear your mind, and even build new social connections.

This article has been translated from its original language using neural network-based translation technology.