Do you know how to run?

It’s a simple question, and probably something you might not even think about.  Learning how to run has become very popular lately. Once ignored by everyone, starting with running topics and running techniques are now everywhere. Many coaches and scientists believe they have found the answer to this question, which it is widely debated in the running world. Achieving your goals means paying huge attention to the way you run.

Luckily, SportsPartner is here to help!

As a beginner, in order to learn how to run properly you must first abandon the totally wrong idea that running is a simple thing for which you do not need a coach or any kind of advice. Running is actually very integrated in the human nature, mainly because tens of thousands of years ago it was in our nature to run, we used to hunt prey and run from predators.

Anyhow, modern life has changed our bodies and it is not quite a natural movement anymore. In fact, it is a complex movement and you have to pay attention to details when you want to add miles or speed – in order to avoid running injuries. We spend hours in the office, then drive the car and go back home where we spend the afternoon on that fancy sofa we have just bought. Sports has become a taboo word for most of the people, that is why we have to learn again how to run. We’re not talking about running shoes entirely. It’s more than that. However, starting with running is not difficult at all.

 Runners during a marathon. Running shoes and sports partners.

What Does Running Efficiently Mean?

Running efficiently means “teaching” your body to burn less calories in long-distance runs, using fats instead of carbs as a fuel in marathons, developing a perfect oxidative metabolism in the muscles when you aim for speed, developing a great aerobic threshold (running really fast and staying in the aerobic zone), having a perfect posture and maintaining an optimal rhythm.

We Are Born To Run (Without Running Shoes)

Underlying these discussions on starting with running there is a consensus emerging that says the running technique can be effectively taught, specifically that there is a correct way to run, identifiable as such, and that could be learned by any runner, so that he can run faster and with fewer running injuries. This concept represents a distancing from the one that prevailed knowledge about running over the past decade.

Old concepts revolve around the idea that a good running technique is something that you are born with and the only way you can improve your running technique is to simply run and let the process happen naturally. There are still some experts following this theory. Tarahumara runners are the living proof of this theory (in the photo).

Tarahumara runners. Barefoot running. Children running in Sierra Nevada mountains.

Running Shoes vs. Barefoot Running

Runners tend to run differently with running shoes in contrast to barefoot running because shoes are less effective and increase the risk of injury more than running without shoes. Although for many of us barefoot running is not an option, any runner can get used to running shoes as good as it can get used to not using them, and in this way it becomes more effective and less inclined to injury. Lastly, one should not ignore the fact that we spend too much time sitting, and our bodies can suffer from muscle imbalances that negatively affect our natural running techniques.

Correcting these imbalances will not automatically lead to the removal of the effects they have on running, but will ease the removal of these effects through conscious control of posture. The main point here is that starting with running can be learned easily.

 Barefoot running. Running near the ocean and seaside. Starting with running without running shoes.

10 Steps To Starting With Running In A Smart Way

Every muscle must be perfectly relaxed, there should be no unnecessary stress in the body, which however will have enormous work to do during training / running. Your feet should be kept oriented in the forward direction. All of these are necessary to avoid running injuries.


Let’s see the list.

  1. Do not bend your shoulders, relax your muscles and keep your back straight so that the right posture "forces" the back and buttock muscles to work harder and so you'll get better results when starting with running.
  2. Move your arms back and forth like the pendulum motion, do not bring them in front of the chest and do not keep them rigid.
  3. Bend your elbows to 90 degrees and do not raise your hands in fists.
  4. Relax your ankles to avoid running injuries, do not keep them rigid. Starting with running also requires keeping an eye on your health.
  5. Ideal running pace to travel a long distance is 180 steps / minute. To find out how close you are to these figures, count the number of times your left foot touches the ground in 30 seconds, then multiply by 2. If you want a faster pace, increase the number of steps, but note that a bigger step size can force the joints and muscles. Also, you should not increase the number of arm movements, they must remain constant throughout the running.
  6. As a beginner, when starting with running, look forward, not down, and try to keep your head and neck fixed.
  7. Do not try to breathe in a certain way, but try to relax and keep a steady rhythm of breathing. No matter whether you breathe through your nose or mouth (only in winter), it is important to feel comfortable.
  8. While running, it is advisable to keep your abs a little tight, but do not force this in the beginning, you'll get used to it during the workouts.
  9. When starting with running try, if possible, to land on the front of the foot because if you land on your heel, spine, hips and ankles will be subjected to a strong impact and you risk injury. Also make sure the shoes are the right ones, shoes that you do not incommode or push your foot and ankle in a wrong direction.
  10. Before your run, do not forget to do some warm up exercises such as stretching and repeat them after you're done running, so your body won’t be subject to a sudden change of pace.
 Running track. Starting with running  tips for beginners. A comprehensive guide to staying injury-free.


Our opinion is that if there is a way to run faster and with fewer injuries guaranteed to work with all runners, then it would come out by itself. But it is very difficult to imagine how millions of people with different body shapes and sizes, leg lengths, centers of gravity and joint angles could fit into one pattern or could adopt one unique technique. We should rather embrace the idea that the time itself will correct any mistakes you make when running. The conclusion here is that you should adapt the running techniques to your body and to your individual needs. Starting with running is not difficult – you just have to learn progressively.

Midnight runners. Running during the night. A different kind of marathon.

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