Your First Run Starts Here — A Beginner’s Guide from Studio C Fitness

Everyone starts somewhere — even that person sprinting past you with perfect form had a very first run that probably felt a little awkward. If you’re standing at the edge of your running journey, wondering how to take that first step, you’re in the right place. At Studio C Fitness, we’ve helped lots of people get moving, and we’re here to help you too.

Whether you’re adding a little jogging to your weekly mix, getting back into it after some time off, or gearing up for a race, the beginning always looks kind of the same — a bit wobbly, sometimes frustrating, and full of small wins.

Let’s break it down together — so you can get moving without burning out or giving up. Because while it might feel slow or messy at first, running can become something you love. And yes, you absolutely can be a runner.

So, Why Run?

Running is a lot more than “just cardio.” It boosts your heart health, builds strength, lowers stress, clears your mind, and gives you that classic endorphin high. Plus, it’s a simple way to spend time outside and get into your body — fast or slow, it all counts. You don’t need to be fast. You just need to show up.

Step One: Before You Lace Up

Find Your Reason

Some days you’ll feel like flying. Other days, not so much. That’s where your “why” comes in. Maybe you’re running to clear your head, to keep up with your kids, or to hit a goal you never thought possible. Make it personal — and if it helps, set a short-term goal like running for 10 minutes without stopping or signing up for a 5K.

Gear Up (But Keep It Simple)

Start with good shoes — seriously. A proper pair of runners that match your stride can save you from injuries and frustration. If you can, go to a specialty store for a quick gait check.

As for clothes? Think comfortable, breathable, and distraction-free. You want to be focused on your movement, not adjusting leggings every five seconds.

Getting Started With Running

Warm Up First

Even if you’re just heading out for 10 minutes, take five to warm up. Get your body moving with things like:

• Power walking

• Bodyweight squats

• Leg swings

• Knee hugs

• Bum kicks

• Arm circles

Your muscles (and joints) will thank you.

Try Run-Walk Intervals

Start simple: run for one minute, then walk for one minute. Repeat for 20–30 minutes. Once that feels easy, you can change the ratio. Here are a few progressions to play with:

• 1 min run / 4 min walk

• 2 min run / 1 min walk

• 3 min run / 30 sec walk

• Eventually, just... keep running

The walk breaks give your body time to adjust and help prevent burnout.

Don’t Sprint Out the Gate

We get it — first run hype is real. But going too hard too soon is the fastest way to crash. Keep your pace easy. You should be able to talk while running. It’s not about speed right now — it’s about building a habit that sticks.

Focus on Form

Keep it chill:

• Breathe deep and relaxed — from your belly, not your chest.

• Stay upright with your eyes ahead, not down.

• Take short, quick steps instead of long strides.

Better form = better runs and fewer injuries.

Supporting Your Run Habit

Strength Training Helps

Strong muscles = stronger runs. At Studio C, we’re big believers in mixing strength training with cardio. Focus on your glutes, core, and legs with exercises like squats, lunges, and planks. Even two short sessions a week can make a big difference.

Don’t Skip Recovery

Rest days are crucial — they’re when your body actually gets stronger. Build in time to stretch, foam roll, and recover. Overtraining is a one-way ticket to injury.

Mix Things Up

When you’re ready, variety keeps things interesting and helps you progress:

• Hills or stairs

• Trails

• Intervals or sprints

• Long, slow runs

• Tempo runs (slightly faster pace)

• Cross-training or single-leg strength work

  
  

Fuel & Hydrate

Running takes energy — make sure you’re eating enough. A pre-run snack like a banana or toast with honey works great. Drink plenty of water, especially if you're sweating it out in warmer weather.

Join Our Weekly Run Club

You don’t have to run alone. Every week, Studio C hosts a community Run Club right from the studio. Whether you’re just starting out or training for something big, it’s a friendly, supportive way to stay motivated and have fun with your miles. Come jog, walk, run, or cheer — there’s a spot for everyone.

Ready to Lace Up?

Running doesn’t have to be complicated. Start small. Stay consistent. And remember: progress isn’t always about going faster or farther — sometimes, it’s just about showing up again.

We’ll be with you every step of the way.