Training and Running Tips

Getting Started Running

Learn How to Become a Runner

Running tips and advice to get you moving

If improving your health and well-being is your goal, running is one of the most accessible and fast ways of doing so. Great for improving cardio fitness and building muscle, but many people also find it also benefits their emotional and psychological health.

However, for those starting out running or getting back into the swing, it can be a challenging task.

We’ve listed out some essential running tips to help you put a plan into action, find your motivation to go running, and start to run.

Design a running training plan

So, how to start running? Creating a training plan is a great place to begin.

If you’re training for an event it's helpful to have a run planner to set goals and stick to them. Many runners starting out benefit from the structure and routine that a running training plan for beginners can create.

Having a plan will better incorporate training into your lifestyle and set goals that you can use to track your progression. We recommend finding a training plan to support your progress:


Use a running app: ASICS Runkeeper has training plans designed to help you track your fitness and weekly running plan.

Get a coach: some runners find it useful to get a running coach for a personalised approach to running training.

    Set long term running goals

    Set long term goals

    Many people find it encouraging working towards an event or long term goal because it creates a larger purpose for their weekly running, and pushes their training forward.

    Put a goal in place that is compatible with your motivation to go running. Some common goals to drive your training plan forward include:

    • Participating in a running event: There are many different running events held all across New Zealand. They’re a great way runners challenge and motivate themselves through their daily training, and there are events held for all ranges of experience.
    • Fitness gains or weight loss: Since it’s such an accessible activity, many people opt for running to achieve good health outcomes. It’s a great idea to create a running program to get fit. You can measure your progress by weight loss, distance achieved, or even a simple energy increase.

    Rest or cross train on your off days

    An important part of running is the time you take off and use to recover. Cross training can be very beneficial to improving your performance, but also gives you a rest from the strain running can put on the body when starting for the first time.

    Supplement your running program by adding alternative exercise into your schedule:

    • Cycling and swimming is often found to be useful for runners as they’re non-impact, and also another good form of cardio training.
    • Strength training is a great activity to help increase your performance. If you’re looking to improve your distance or speed, it’s an essential supplement.
    Resting and crossing training

    Use the right running gear

    Feeling agile and comfortable is a necessity when running, and this means preparing yourself with the right running gear to support your training.

    Whether you’re running on the footpath or on a treadmill at the gym, your running shoes play a vital part in increasing your performance – because they’re your primary form of support. It’s important to know where you’ll be running to prepare with the right pair:

    Road Running can be hard on the body, especially if you’re running longer distances. ASICS have a wide range of shoes designed for running on the road with different levels of cushioning and protection depending on your needs.

    Rugged trails require shoes with better grip and protection to help safeguard you from the tougher underfoot conditions.

    Treadmills generally provide a softer surface, so some runners may be okay with a lighter weight shoe – but the right level of support and cushioning is still important.

    We recommend visiting a Running Expert Store for shoe fitting and gait analysis to get your running off to the right start.

    Track your fitness and training improvement

    Tracking your progress in running is useful to see improvement. Watching your distances and speed increase or your fitness develop, can be an exciting motivator. Runners can be active in tracking their improvements using ASICS Runkeeper. You can also monitor progress by:

    Tracking running distance and time

    Logging your distances and time

    The most basic metric for running – distance and time. When running, changing one variable (distance or time) will allow you to measure how the other has improved.

    Log your distance and time during every run. Keep track of the rate at which they’re changing to see your development, and to create more goals once your previous ones have been achieved.



    Monitoring your heart rate

    Monitoring your heart rate is a good way to keep on track with how your fitness and wellbeing is improving, and important if you’re on a running program to get fit. Your heart rate shows how quickly your body recovers from exercise – a fast recovery implies a higher level of fitness.

    Runners can track their heart rate at any point before, during, or after their run with common measurement devices. Fitness watches are the easiest way to keep constant track of your heart rate, while not interfering with your running.

    Thinking about getting started running?

    Determination is what drives every runner, and success is reached through the hard work put in. It’s a great sport to get involved with, it can be tough getting started, but your health and well being will quickly improve once you make it a regular habit.

    Visit a Running Expert specialist running store to get professionally fitted in the right running shoes for you.

    Check out our other useful training and running tips, and how to make progress with your speed and distance.