The first month of running feels like learning a new language—one where everything hurts, nothing makes sense, and the internet is both your coach and your therapist.
You Google everything. Best running shoes. Strange leg pains. Upcoming races. Whether you’re asking if running is supposed to feel this hard or how much you should run to lose weight, welcome. You’re in good company.
Here are 10 very real questions that almost every runner asks in those early miles—and some answers that actually help.
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1. How to breathe while running
In the first few runs, breathing feels like a battle—short, shallow, and all over the place. That’s because your cardiovascular system is still catching up with the demands of running. You’re working harder than your body is used to, and your lungs are adjusting.
This gets easier with consistency. The key is to slow down your pace enough that you can speak in short sentences while running. If you’re gasping, you’re going too fast. Most beginner runners start out too hard—dial it back and focus on relaxed breathing.
Nose or mouth? Do what feels natural. Most runners breathe through their mouths during harder efforts, but if you’re running easy, nose breathing can help you stay calm and efficient.
The more you run, the more your breathing will adapt. Until then, don’t stress about doing it “right.”
2. How to choose running shoes
This search usually starts after your first blister or sore arch—and that’s when you realize not all athletic shoes are made for running. A good running shoe supports your natural stride, cushions impact, helps prevent injury and makes the miles more comfortable.
Start with a dedicated running store, if you can. Staff there can assess your gait and recommend shoes based on your running style, mileage, and foot shape.
If you’re buying online, look for neutral or stability shoes from trusted brands (Brooks, ASICS, Saucony, Nike, Hoka, etc.) and avoid anything labeled for cross-training or fashion.
One golden rule: size up. Your feet swell during a run, so your running shoes should be about a half size bigger than your casual shoes. There should be about a thumb’s width of space between your toes and the front of the shoe.
Choose a pair that matches your terrain: if you mostly run on roads, sidewalks, or park paths, go with road running shoes.
You don’t need the most expensive model, carbon plates, speed shoes, or whatever the pros are racing in. What matters is finding a pair that fits well and feels good after a few miles. Prioritize comfort and support over hype. The right shoes won’t make you faster—but they’ll help you run more comfortably and stay injury-free.
3. What to wear for running in cold or hot weather
Dressing for running isn’t the same as dressing for walking—you’ll warm up quickly, so aim to feel slightly chilly when you start.
Dressing right starts with fabric. Choose clothes specifically designed for running—these are usually made from polyester or other synthetic materials. They’re breathable, lightweight, and built to wick away sweat. Avoid cotton—it holds sweat, causing chafing and overheating.
In hot weather, go for a moisture-wicking sleeveless top or T-shirt and shorts made from technical fabric. Look for mesh panels or ventilated zones, choose light colors. A lightweight hat and sunscreen will help on sunny days.
In cold weather, layering is key. Start with a base layer, then add an insulating mid-layer and a wind- or water-resistant outer shell if needed. Gloves, a headband, and a buff for your neck can make a big difference in comfort.
Flat seams, reflective details, and snug but non-restrictive fits all help make runs more comfortable and distraction-free. You don’t need a full wardrobe to start—just a couple of key pieces that match the season.
Use a simple rule: dress for conditions 15–20°F (8–10°C) warmer than the actual temperature, since that’s how hot you’ll feel once moving. You’ll learn what works through trial and error but layering is your friend.
4. Can I run every day?
Technically? Yes. Realistically? Not at first. Your muscles, joints, and tendons need time to adapt. Running every day in your first month is a fast track to injury or burnout.
Instead, aim for 3 to 4 days a week with rest or active recovery in between. Walking, swimming, cycling, yoga, or strength training are great complements. Your body needs downtime to repair microtears in muscles and rebuild stronger—this is where progress happens.
As your base builds, you can gradually increase frequency, but even experienced runners plan rest days. Recovery is a training tool. Use it.
Related: 12 Simple Steps to Build a Running Habit
5. Can I lose weight by running?
Running can help you burn calories and support fat loss—but only if paired with the right approach. The key is consistency, structured training, and a calorie deficit. Without that deficit, even high mileage won’t lead to weight loss.
Mixing different types of runs—like long, slow efforts and shorter speed workouts—can help improve your fitness and increase the number of calories burned. Strength training also plays a role by building muscle mass, which raises your resting metabolism and supports long-term fat loss.
But diet is the foundation. Focus on whole foods, lean proteins, fiber-rich carbs, and healthy fats. Eating less than you burn is what creates fat loss. Logging your intake for a few weeks can help you understand how much you’re really consuming.
Related: How to Run and Lose Weight: 7 Tips to Finally See Results
Running is a great tool—but it works best when paired with smart nutrition and consistent effort. Drastic diets or training through exhaustion won’t work long-term.
Focus on performance goals—like running longer without stopping—and let body composition changes follow naturally.
6. Is running bad for my knees and joints?
No—this is one of the most persistent myths about running. Research shows that recreational runners have a lower risk of developing knee osteoarthritis than people who don’t run at all. Movement strengthens your joints. What causes issues is poor form, rapid mileage increases, or running through pain.
That said, discomfort in the knees is common at first. Often, it’s a sign of weak hips or glutes, worn-out shoes, or running on sloped or hard surfaces too often. Pay attention to how and where you’re running. If your pain is sharp, one-sided, or doesn’t improve with rest, get it checked by a professional.
Strength training—especially exercises targeting your hips, core, and quads—can protect your joints and improve stability. Focus on form, don’t increase your mileage too quickly, and wear the right shoes for your gait and terrain.
7. How much should I run?
It’s tempting to go from 0 to 100—but the best approach is slow and steady. Start with 20–30 minutes, three times a week, using run/walk intervals if needed. A classic ratio is 1 minute running, 1 minute walking to start.
Your weekly mileage should increase no more than 10% per week. That gives your body time to adapt and reduces the risk of injury. Ignore social media comparisons—everyone starts at a different place.
Over time, you’ll build endurance and can start focusing on pace or distance. For now, keep it simple: get out the door, be consistent, and build a routine you can stick with.
Related: 10 Tips for Running a Half Marathon Without Stopping
8. What should I eat before a run?
Food is fuel—but it’s also tricky. Eat too much, and you’ll cramp. Eat too little, and you’ll bonk.
The right pre-run snack can make your run feel smooth and strong. Aim for a small, carb-rich meal or snack 30 to 90 minutes before your run, depending on what your stomach tolerates. Easy options include a banana, toast with honey, a rice cake with almond butter, or a small handful of pretzels.
Avoid high-fat, high-fiber, or spicy foods before runs—they digest slowly and can upset your stomach. Save heavy meals for after. If you’re running first thing in the morning, a few bites may be all you need—try half a banana or a couple of crackers.
Related: 10 Foods and Drinks to Avoid Before Your Run: A Comprehensive Guide
For runs over an hour, you may also want to add a little protein, like a boiled egg or yogurt, to help with sustained energy.
Stay hydrated too, especially in warmer weather. Sip water in the hour before you run, but avoid chugging large amounts right before heading out.
You’ll learn through experience what sits well and what doesn’t—write it down, and stick to what works.
9. Is it better to run in the morning or evening?
There’s no perfect time to run—only the time that fits your life. Mornings offer cooler temps, fewer distractions, and that “I already did it” satisfaction. But getting out of bed isn’t always easy.
Evening runs allow for more fuel and flexibility, and your body is often more warmed up by then. The downside? Life gets in the way—meetings, fatigue, or post-work laziness can derail plans.
Try both and see what sticks. The best routine is the one you can do consistently. Whether it’s sunrise miles or post-dinner jogs, what matters is showing up.
10. Races near me
Yes, you’ve barely started—but the idea of toeing a start line sneaks into every runner’s head. Signing up for a race gives structure to your training and a goal to work toward. It doesn’t have to be long—5Ks are beginner-friendly and widely available.
Search local running clubs, race directories, or check community calendars. Many races also offer virtual options if you prefer flexibility.
Even if you’re not ready to register yet, browsing upcoming races can boost your motivation. Here’s a general guideline for how long it takes to prepare for common race distances:
- If you’re starting from the couch, you can prepare for a 5K in about 6–8 weeks.
- A 10K usually takes around 10–12 weeks of consistent training.
- Getting ready for a half marathon will likely take 3–4 months.
- And if you’ve completed a half marathon, you’ll need another 4–5 months to safely build up to a marathon.
Trying to run a marathon without proper preparation is risky. It puts extreme stress on your heart, joints, and muscles, and raises your chances of dehydration, injury, or hitting the wall hard. Even walking a marathon distance requires endurance that takes time to develop.
So, give yourself the time to train well. And when you finally cross that first finish line, you’ll understand what all the hype is about.
Bottom line
The first month of running is full of questions—but you’re not alone in asking them. Every runner has googled, guessed, and made mistakes along the way. What matters isn’t having the perfect plan—it’s having the courage to start.
Stay curious, stay patient, and keep showing up! The answers will come—mile by mile.
