Learning to run: 5 tips for technique & getting started

How to Start Running

The first step is often the hardest – but when it comes to running, getting started is definitely worth it! It is important to start realistically, relaxed, and with a structured plan, rather than overextending yourself. Here is how you start running:

• Start with walk-run intervals: Especially at the beginning, it makes sense to combine running and walking. For example: jog easily for one minute, walk for two minutes. Repeat this for 20–30 minutes.
• Make sure you have good footwear: Good running shoes are the most important piece of gear. Running expert David explains: "When it comes to running shoes, two things matter: cushioning and flexibility. Especially if your running form isn't perfect yet, a midsole helps reduce the impact and relieve stress on your joints."
• Choose the right clothing: "High-performance activewear makes a real difference – it wicks away moisture, regulates temperature, and moves with you - you will notice it with every mile," says Tim, who goes running almost every day.
• Find an easy, flat route: It is best to start on a soft surface (e.g., a forest path or park) without steep inclines. This is gentler on your joints and keeps you motivated to stick with it.
• Don't run too fast – run consistently: By running slowly, you build up your baseline endurance. This is especially important at the beginning to help you stay on track. Run at a pace where you can still carry on a conversation. This keeps you relaxed and helps you gradually build your stamina.
• Practice proper running technique: This is often underestimated, especially by beginners. However, it is well worth focusing on the right running form right from the start.

Why is running technique so important for beginners?

When starting out, many people think: the main thing is just to start running! But if you use the wrong technique right from the beginning, you run the risk of overexerting yourself or running inefficiently in the long run. "Anyone who knows what matters right from the start will find running easier and stick with it," emphasizes sports scientist and physical therapist David.

A good running technique helps you:

• run more efficiently (less energy consumption)
• protect your joints
• avoid typical mistakes like heel striking or slouching shoulders
• have more fun & achieve better results

5 Running Technique Tips for Beginners

“Many people start running – and quickly realize that it takes more than just motivation,” says running expert Tim, who knows what matters as an international marathon athlete. The right technique is essential for long-term success. Our running experts David and Tim have shared their most important tips for the correct running technique with us.

An upright posture

“When you start running, your posture is absolutely key,” says David. Here is how it works: “Imagine an invisible thread gently pulling you upward from the back of your head. This automatically aligns your body, opens up your chest, and keeps your shoulders relaxed.” With this upright posture, you avoid unnecessary strain. His checklist for the right posture: “Head straight, eyes forward, shoulders relaxed, arms loose.”

Short, quick strides

Taking strides that are too long is a common mistake both experts notice with beginner runners. The same goes for landing with too much force. "Instead, try shorter, quicker strides – think light and fluid rather than heavy and pounding," explains Tim. "Your foot should land directly under your body's center of gravity – not way out in front. This significantly reduces the impact on your knees and hips. A good target is 160 to 180 steps per minute."

The right foot strike

How you land on your foot while running makes a significant difference to your running technique: "If you land on your heel, you brake yourself with every step. This costs energy – and can lead to discomfort in the long run," says David. To get it right, the expert recommends: "To start with, a gentle midfoot strike is better. This allows you to roll naturally over the foot. A soft surface is perfect for practicing this – for example, a forest path. You will get a feel for this way of running much faster."

Using Your Arms

Using your arms is completely underestimated by many beginner runners. What many don't know: "Your arms stabilize your upper body and help you stay in rhythm." Tim explains how to use your arms correctly when running: "Keep your arms relaxed at a 90-degree angle and move them parallel to your body – do not cross them over. This also saves energy and ensures a smooth flow of movement. A simple exercise: every now and then, run 100 meters completely on purpose with active arm movement."

Start your running journey with technique, patience, and fun

Learning to run isn't a sprint—it's a process that begins with the very first step. With the right tips to get started, a mindful focus on your running technique, and realistic expectations, you'll build the perfect foundation for long-term success. Our experts, Tim and David, show that it's not about speed, but about technique, body awareness, and staying consistent. By starting slow, running mindfully, and training regularly, you won't just get fitter—you'll also feel happier, more relaxed, and healthier.