Tips from our Couch to Race program coordinator

Published: July 24, 2018 | Updated: October 30, 2021

Beginning a new running routine can be challenging, but knowing how to run can improve your experience and get you excited about your new exercise endeavor. All you need are a good pair of running shoes and three basic techniques: running form, breathing and pace. Once you’ve mastered these, your running can take you anywhere.

Form tips

• Try to land mid-foot, directly under the knee. Heel striking and landing with your knee in front of the foot could lead to injuries.
• Push up and off, focusing on the ground behind you.
• Keep your hips in line with your knees. Avoid tilting your pelvis by keeping the spine in neutral alignment.
• Keep your elbows bent at 90 degrees and close to your sides.
• Keep your hands loose and in front of you. Think “T-Rex” arms and hands.
• Stay upright, looking ahead, with shoulders back. This will allow for better breathing.

Breathing tips

• Breathe from your belly, not your chest. Work the diaphragm.
• Establish a breathing pattern. Many runners follow the 2:2 pattern — inhale for two steps, and exhale for two steps. More experienced runners may do a 3:2 pattern — inhale for three steps, exhale for two. Find what comes naturally for your pace, and focus on it during your run.

Pace tips

• Slow down! You don’t need to run as hard as you can when you are going out for a few miles. Start slow; see how you feel, then settle in with your breathing.
• If your breathing is labored, slow down! You should be able to hold a conversation when jogging.
• Try running with a watch or activity tracker that shows your pace. Take a look at it a few times as you run to see if you can maintain your pace. If your breathing is labored, you probably have unintentionally sped up.
• Try a run/walk combo, such as a 3/1-minute run/walk, to increase the period of time your body can handle moving. As it gets easier, increase the minutes you run/walk.
• Let go of your expectations and don’t compare yourself to others. Just enjoy yourself and your time outdoors.