September 5, 2025
In the event you’re new to operating — or beginning to run once more — right here’s how one can launch your operating journey.
So that you wish to be a runner. You’ve already bought your Garmin operating smartwatch (otherwise you’re taking a look at which watch is best for you) and hopefully a cushty pair of footwear, however now it’s essential to determine what’s subsequent.
Precisely how do you begin operating? We’re glad you requested and hope these six suggestions will enable you to lace up, get began and preserve operating — even when the miles get powerful.
1: Keep on with the fundamentals
Begin easy: It’s best to regularly construct up mileage. Concentrate on low-intensity, simple and brief runs to begin. One good rule of thumb is to take care of a stage of depth the place you may maintain a dialog. If you wish to be extra exact as you advance, attempt monitoring your wrist-based coronary heart fee1 in your appropriate Garmin smartwatch. This lets you higher gauge how exhausting your coronary heart is working.
Observe your progress by monitoring your time, distance and tempo in your Garmin operating smartwatch, all of which embody built-in GPS so you may get correct stats. Extra superior smartwatches even supply multi-band GPS help for superior accuracy for operating pace and distance.
You don’t have to run tougher or farther on every run. Doing an excessive amount of too quickly can result in accidents or feeling burned out. Don’t overlook to take time to stretch after your run and take relaxation days. The restoration time function in your Garmin smartwatch makes use of your newest coaching, stress ranges and sleep that will help you know the way lengthy it’s essential to get well.
2: Attempt run-walk intervals
Run-walk intervals might be a good way to ease your physique into operating. These might help you run farther, really feel much less fatigued and assist forestall harm.
You might begin by operating for 1 minute, then strolling for 1 minute. Progressively construct up the run time as you enhance. You possibly can even arrange run/stroll alerts in your appropriate Garmin smartwatch to obtain alerts when it’s time to run or stroll.
Coach Jeff Galloway, an Olympian and best-selling writer, created the Galloway methodology of run-walk-run. Galloway is one in all three consultants out there from Garmin Coach operating coaching plans. You possibly can see his really helpful run-walk-run methods right here, or attempt organising a Garmin Coach plan for a customized model proper in your Garmin watch (extra on that later).
3: Discover a operating buddy (or two)
It may be simpler and extra enjoyable to run with a good friend. Operating with a good friend might help you keep accountable, motivated and even present some further encouragement to get you out the door. Want so as to add some competitors? Evaluate your operating miles with buddies by means of the weekly leaderboard within the Garmin Join™ app.
Attempt becoming a member of a neighborhood run membership. You might study one thing from different runners, attempt new routes and make new buddies to lighten the operating load.
4: Rejoice your accomplishments
Whether or not you end your longest jog, run a quicker tempo and even get off the bed for a run whenever you actually didn’t really feel prefer it, it’s essential to have fun your wins.
Garmin will preserve observe and allow you to know whenever you hit a private report, together with your quickest mile, quickest 5K and longest run. Getting off the bed is as much as you, although Garmin sleep coach can not less than enable you to perceive how a lot shut-eye you need to be getting.
You may also earn badges within the Garmin Join app for accomplishments similar to ending your first mile or 5K.
5: Join a race
Want a approach to keep motivated and add construction to your runs? Join a race. You’ll discover loads of free race day options in your appropriate Garmin operating smartwatch, similar to race time prediction, a pacing technique with PacePro™ and extra. A small, native 5K can supply a low-pressure approach to be part of a race. Ensure that to offer your self just a few months to arrange.
To arrange your race within the Garmin Join app, you’ll wish to construct your course first. This permits your watch to direct you alongside a path. Then, add your race within the “Coaching & Planning” part of the app.
If you wish to see how shut you might be to your time objective, test your race time prediction for an estimate of your tempo and race time in the event you have been to run the race right now. With appropriate smartwatches, race predictor makes use of your VO2 max1 and coaching historical past to foretell a end time.
6: Check out structured coaching
When you’ve picked a race, it’s time to begin coaching with Garmin Coach.
Your first possibility is a performance-adaptive plan with one in all three operating coaches who function your on-demand private information. Simply select your race objective, whether or not you’re a newbie or have a tempo objective, and you’ll sync exercises that modify based mostly in your efficiency to your appropriate Garmin smartwatch. Along with Galloway, you may select from physiologist and on-line operating coach Greg McMillan or bodily therapist and operating skilled Amy Parkerson-Mitchell.
Your second possibility is Garmin Run Coach — a customized plan that makes coaching suggestions based mostly in your particular person well being, efficiency and restoration metrics. Merely choose an finish date or objective in addition to the times you wish to practice or relaxation, and Garmin Run Coach will create a operating coaching plan particularly for you. You’ll wish to put on your appropriate watch as a lot as doable so it may well consider your VO2 max, coaching historical past and extra. Plus, with a smartwatch that helps Garmin Run Coach, you may add supplemental power exercises into your plan.
Feeling higher about being a newbie? Don’t overlook to have enjoyable and embrace your operating journey. Store our newest operating watches and obtain the Garmin Join app to get began.
1See Garmin.com/ataccuracy