Beginners running guide

Running goals
Shoes & clothing
Training plans
Strength & cross training
Nutrition
Social running

Meet our experts

ELISE KLAASEN

Shoes & Apparel Expert

Elise is our Technical Rep and knows all about our shoes and apparel. She’s a passionate runner too.

STEVE CARDY

Running Training Expert

Steve is our Ecommerce Merchandising Manager and a running coach who brings experience and speed to the team.

CARLOS MANCERA

Strength & Cardio Expert

Carlos, our Sports Marketing Manager is all about energy—at the beach, the gym, or race day.

TIM VAN BEELEN

Nutrition Expert

Tim is our Merchandising Specialist and knows a lot about vegan endurance and nutrition.

What should a beginner runner keep in mind for shoes & apparel?

Elise Klaasen:

"Most importantly, choose running shoes that match your gait (neutral or GTS) and offer good cushioning. If you're not sure what your gait is, try our shoe finder or visit a store for help. Also key for shoes: leave a thumb’s width at the front for fit. For apparel I would say, wear moisture-wicking, breathable apparel and layer for changing weather. In low light it's important to stay visible with high-visibility gear and don’t forget technical running socks to help prevent blisters!"

Check out Brooks Gear

shoes hanging one a car — Find your shoe match

Find here the Shoe Finder that Elise mentioned. It can identify the right shoe for you. Do the quiz

Advice for a runner just starting out

Steve Cardy:

"As a new runner, it's important to build the habit and make running a priority. Improvement comes from being consistent and intentional—not just over days, but over months and years. Your cardiovascular system adapts faster than your bones, tendons, and ligaments, so be patient. Understanding this early and including rest in your routine helps you train consistently and avoid injury."

What are the key strength areas for runners and why are they important?

Carlos Mancera:

"Combining running with other sports like cycling and strength training is key to improving performance and progressing as a runner. While most Brooks Running athletes focus mainly on running, many use cycling to increase cardio volume without the impact stress of every stride. Strength training—such as gym workouts or weightlifting—helps prevent injuries by building stronger leg muscles to support running. Full-body cross-training, especially for the legs and core, improves posture, running efficiency, and overall endurance, helping you run better, longer, and farther."

Is carb loading or running on an empty stomach something a new runner should think about?

Tim van Beelen:

"As a beginner, you don’t need to carb load yet, that's more for long races. What really helps is eating regularly, focusing on healthy food, and timing your meals well around your runs. Aim to eat 2/3 hours before a workout so your body has time to digest. If you’re eating closer to your run, go for fast carbs like a banana or white bread with jam. Easy runs can be done on an empty stomach, but it’s personal, some feel fine, others don't. The key is learning what fuels you best through trial and consistency."

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