Running: The complete guide to getting started and improving

Running is one of the most accessible forms of exercise you can do – you just need to get out the door. But behind that simplicity lies a wealth of concepts, methods, and questions: How do you best get started? What are Zone 2, cadence, and interval running? And how do you avoid injuries along the way? This guide brings together everything you need to know about running – from your very first run to your next half marathon – and links you to our in-depth articles on each topic.

Why is running good for you?

Running improves your fitness, strengthens your heart, helps with weight management, and has a documented positive effect on both physical and mental well-being. It doesn't require memberships, classes, or equipment beyond a good pair of shoes – and it can be tailored precisely to your level, whether you run 2 or 20 kilometers a week. Running is also one of the most effective ways to burn calories, and it simultaneously strengthens joints and tendons when done gradually and with the right build-up.

In addition to the physical benefits, many runners experience a significant improvement in their mental well-being. The run often becomes the time of day when thoughts can settle, and stress and anxiety from a busy daily life are alleviated. This is one of the reasons why running is one of the most popular forms of exercise in Denmark – whether it's about competition, health, or the pure joy of movement.

Getting started as a beginner runner

If you're completely new to running, the main thing is to get off to a good start without burning out or getting injured. The most important thing is to start slowly, alternate between walking and running, and let your body get used to the exertion over several weeks. Many beginners make the mistake of increasing distance and pace too quickly, which is the most common cause of injuries in the initial phase. So, give your body time – and remember that it typically takes 6-8 weeks before you truly notice the difference in your fitness.

We have gathered all our best advice for beginners in our guide to running training for beginners, which covers everything from motivation and equipment to the first few weeks of training.

As a rule of thumb, as a new runner, you should aim for 2-3 runs a week with at least one rest day between each run. This gives your body time to adapt to the exertion while building steady progress. Along the way, you will find that things like breathing, technique, and pacing become more natural – it's a skill, like everything else, and it comes with time and repeated kilometers.

Build your running fitness – the most important concepts

Once you have a good base, you can start training more purposefully. Here are the concepts you will encounter most often and which are worth knowing, whether your goal is a faster 5 km or your first Hyrox:

• Zone 2 training – gentle, slow running at a low heart rate that builds your aerobic base and enables you to run longer without getting exhausted. Most experienced runners spend the majority of their training in this zone. Read more in our guide to Zone 2 running.
• Cadence – the number of steps per minute. A higher cadence can reduce the load on your joints and improve your running economy, especially if you tend to "overstride." See our guide to cadence in running.
• Interval running – short, intense running intervals followed by breaks, which improve both speed and fitness threshold. Effective, but should be introduced gradually to avoid overload. Read more about interval running here.
• Anaerobic training – high-intensity training where the body works without sufficient oxygen, which is crucial if you want to improve your top speed and ability to handle the last tough meters in a race. See our guide to anaerobic training and running.

If you combine these four elements in your training, you will achieve a well-balanced running fitness that makes you both faster and more enduring – without overstressing your body along the way.

Recovery, strength, and injury prevention

Running alone is rarely enough to make you a robust runner. Most running injuries occur because the muscles and joints involved in the running motion are not strong enough to bear the load over time – often because the training volume increases faster than the body can keep up. Therefore, we recommend combining your running training with strength training – especially of the legs, hips, and core, which are the areas that work hardest when you run.

Read more about how to best combine running training and strength training, and also gain insight into which muscles you actually train when you run. Remember to also prioritize sleep and rest days – it is during recovery, and not only during the run itself, that your fitness truly improves.

Track your progress

Whether your goal is weight loss, a better time, or your first half marathon, it's motivating to be able to track your progress. If you want to know how many calories you burn along the way, you can read more in our guide to running and calorie burning. If you have set a longer goal, we also have a complete guide to half marathon training that takes you from your current fitness all the way to the 21.1 km finish line.

A good tip is to keep a simple training log – either in an app or just noted down – so you can see how your distance, pace, and heart rate develop over time. This makes it easier to adjust your training, and it is also a great motivator to be able to see in black and white how far you have come.

Ready to run?

Good running training starts with the right gear. Breathable clothing that fits well and withstands mile after mile makes a real difference to both comfort and performance – whether you're running in rain, cold, or summer heat. See our running apparel for men or running apparel for women, and find what suits your next run – whether it's a calm Zone 2 session or a tough interval workout.