How to Get Started Running in the New Year

Are you a new runner or planning to start or return to the sport in 2025?

If so, you probably have questions: What should I wear? How far should I run? Should I eat before running? What if I get injured? How can I find people to run with?

We’ve got you! Here, we cover the basics.

If you need some motivation, register to run the NYRR Virtual Resolution Run 5K Presented by Strava, and run 3.1 miles anytime between January 1 and January 12, 2025. Signing up will inspire you to lace up and get moving.

You can also join an NYRR Open Run, free weekly runs/walks in parks across NYC and in Jersey City. And check our race calendar often to register for NYRR races throughout the year.

What to Wear

Brrr, it’s cold outside this time of year! The good news: Running warms you up.

When you run, follow the “10 degrees” rule: Dress as if it’s 10 degrees (Fahrenheit) warmer than what the thermometer says. So, if it's 30 degrees out, dress for 40 degrees.

Wear light layers that you can remove and tie around your waist. Head indoors after your run to stay warm. Find more cold-weather running tips here, and consult the chart below.

Running shoes wear out over time and lose their ability to support you and prevent injury. If you have old shoes, take them to a specialty running store for advice on whether they're still effective.

If you don't own running shoes, purchase a pair, ideally at a specialty running store where the staff can fit and advise you. Don’t run in tennis or casual sports shoes.

Visit newbalance.com for the latest New Balance shoes and apparel and join NYRR or renew your membership for a member discount.

How Far, How Fast, How Often

Aim for 20–30 minutes of continuous activity for your first few workouts and don’t worry about distance or pace. Start by alternating walking and running—try 2 minutes of walking alternated with 2 minutes of easy running for those 20–30 minutes. If you need to walk more and run less, that’s fine. You want to finish feeling inspired and energized, not discouraged and exhausted.

What’s “easy” running? You should be able to speak in sentences. If you feel breathless, run slower or walk.

Don’t run every day but aim for at least 2 runs per week, so running starts to become habitual. You can do a different type of exercise on the days you don’t run, but take at least one day a week completely off from working out.

Fueling and Hydration

Most people find they have more energy and better focus when they’ve had a snack or light meal about an hour before a run. Try something that’s easy to digest, such as toast, a banana, or some raisins or nuts. Everyone is different, so experiment with different things to learn what works best for you.

Many runners drink some water, juice, or sports drink before running to top off hydration stores, and drink again after their run. Again, experiment to find out what works best for you.

Injury Prevention and Treatment

As a new runner, you may feel some mild muscle soreness, typically in the front (quads) and back (hamstrings) of the thighs or in the calves. This soreness is normal and will usually go away a day or two after each run.

If soreness persists, take a couple of days off, elevate the area when you can, and consider seeing a medical professional. Hospital for Special Surgery offers diagnosis and treatment for a wide variety of running injuries.

Sharing Your Running

You can find camaraderie and motivation by joining NYRR Group Training coached workouts, a local club, or NYRR x Runna online training. Coaches and fellow runners can provide tips and tricks to help you enjoy running and make it a regular part of your routine.

As you improve and gain confidence, you'll be able to share your learnings and joy of running to encourage others.