{"id":10288,"date":"2026-06-18T17:21:13","date_gmt":"2026-06-18T08:21:13","guid":{"rendered":"https:\/\/burnfit.io\/?p=7205"},"modified":"2026-06-18T18:12:24","modified_gmt":"2026-06-18T09:12:24","slug":"running-for-beginners-the-ultimate-guide","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/running-for-beginners-the-ultimate-guide\/","title":{"rendered":"Running for Beginners: The Ultimate Guide"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10288\" class=\"elementor elementor-10288\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Running for Beginners Routine Tips: How to Run Safely and Sustainably<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"365\" height=\"450\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Gerry-Dee-Running-GIF-by-CBC.gif\" class=\"attachment-large size-large wp-image-10291\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Have you ever started running, only to give up after 5 minutes because you were breathless?<\/p><p>Many people interested in Running for Beginners try to run too fast and too long from the start. However, running without pacing leads to injury and quick burnout. <br \/>To run long and sustainably, the most important thing for <b data-path-to-node=\"4\" data-index-in-node=\"314\">Running for Beginners<\/b> is not speed, but your <b data-path-to-node=\"4\" data-index-in-node=\"359\">&#8216;Heart Rate&#8217;<\/b>.<\/p><p>How can a beginner run effectively in parks or on treadmills without injury? We have compiled the perfect routines and safety tips for Running for Beginners.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">\u2753 Part 1. Why Heart Rate is Key<\/h3><p>Tracking your heart rate is known as a <b data-path-to-node=\"5,0,0\" data-index-in-node=\"69\">&#8216;Heart Rate-based Pace Guide&#8217;<\/b>. <br \/>It is essential for beginners.<\/p><p><img decoding=\"async\" class=\" wp-image-7196 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Understanding-Your-Target-Heart-Rate-Zones-683x1024.jpeg\" alt=\"\" width=\"239\" height=\"358\" \/><\/p><ul><li><strong>Build Aerobic Endurance (Zone 2 Running)<\/strong><br \/><ul><li>Running in the <b data-path-to-node=\"5,0,1,0,0\" data-index-in-node=\"57\">&#8216;Zone 2 (60-70% of maximum heart rate)&#8217;<\/b> range builds aerobic endurance most efficiently. This is a state where you can run while smiling and talking to others.<br \/><br \/><\/li><\/ul><\/li><li><strong>Talk Test<\/strong><br \/><ul><li>If you don&#8217;t have a smartwatch, you can check your effort by seeing if you are <b data-path-to-node=\"5,0,1,1,0\" data-index-in-node=\"90\">not gasping for air and can speak in full sentences<\/b>. This is a great indicator that you are in the safe Zone 2 range.<br \/><br \/><\/li><\/ul><\/li><li><strong>Prevent Overpacing and Injury<\/strong><br \/><ul><li>Beginners often fall into &#8216;overpacing&#8217;. Remember, if your <b data-path-to-node=\"5,0,1,2,0\" data-index-in-node=\"89\">heart rate spikes too high, it puts strain on your muscles and joints and overloads your heart<\/b>. The secret to long-term success is <b data-path-to-node=\"5,0,1,2,0\" data-index-in-node=\"220\">maintaining your heart rate or breathing at an optimal level<\/b>.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83c\udfc3\u200d\u2640\ufe0f Part 2. Finding Your Running Spot: Outdoor vs. Treadmill Routine<\/h3><p>Depending on where you run, the physical impact and pacing strategies differ. Choose the spot that suits your preference and apply our &#8216;Heart Rate-based Pace Guide&#8217;.<\/p><p><strong>\u2460 Outdoor Running: Feeling Nature<\/strong><\/p><p>Outdoors, the varied terrain helps strengthen the stabilizer muscles around your ankles and lower body. Note that wind and slopes can affect your pace, so <b data-path-to-node=\"13\" data-index-in-node=\"189\">actively utilize your body&#8217;s signals and device notifications<\/b>.<\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/running\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3653\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/RUNNING.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li><strong>Warm-up:<\/strong> 5 mins of light walking to raise body temperature.<\/li><li><strong>Main Run:<\/strong> 20 mins while <b data-path-to-node=\"14,1,0\" data-index-in-node=\"24\">maintaining a Zone 2-3 heart rate<\/b>. The recommended <b data-path-to-node=\"14,1,0\" data-index-in-node=\"75\">Running for Beginners pace<\/b> should be based on your breathing, not speed. (Check your heart rate screen, or keep a pace where you can &#8216;hum a song&#8217; lightly.)<\/li><li><strong>Cool-down:<\/strong> 5 mins of slow walking to lower your heart rate.<\/li><\/ul><p><strong>\u2461 Treadmill Routine: Boredom-Free<\/strong><\/p><p data-path-to-node=\"15\">Treadmills make it easy to maintain a steady pace, and there is less ground reaction force than outdoors, reducing joint stress. We recommend a slight incline to keep it interesting.<\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/treadmill\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-769\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/TREADMIL.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li><strong>Warm-up:<\/strong> 5 mins at speed 5.0.<\/li><li><strong>Main Run (1-2% Incline):<\/strong> Slightly increase the incline to mimic outdoor conditions. Then, check your heart rate sensor and find your <b data-path-to-node=\"16,1,0\" data-index-in-node=\"133\">&#8216;optimal running pace that you can maintain for over 30 minutes&#8217;<\/b> to run steadily for 20 mins.<\/li><li><strong>Cool-down:<\/strong> 5 mins at speed 4.0, slowing down gradually.<\/li><\/ul><p>&#8211;<\/p><p><strong>\u26a0\ufe0f Injury Prevention! Mistakes Beginners Must Avoid <\/strong><\/p><p>Safety is key. Remember these two points:<\/p><ul><li><strong>Avoid Running Every Day<\/strong><ul><li>Without recovery, you risk <b data-path-to-node=\"18,0,0\" data-index-in-node=\"52\">&#8216;Shin Splints&#8217; or &#8216;Plantar Fasciitis&#8217;<\/b>. Start with 3 days a week (alternate days) to allow your body to adapt.<\/li><\/ul><\/li><li><strong>Use Proper Shoes<\/strong><ul><li>Impact on your knees and ankles is 3-4 times your body weight. Beginners should <b data-path-to-node=\"18,1,0\" data-index-in-node=\"98\">start by wearing entry-level running shoes that provide good shock absorption<\/b> to protect their joints.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udd25 Part 3. Tracking Your Running Data &amp; Condition with BurnFit<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9565 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png\" alt=\"\" width=\"504\" height=\"406\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-768x617.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1536x1235.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-667x536.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-650x523.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-550x442.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-460x370.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-450x362.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-350x281.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776.png 1990w\" sizes=\"(max-width: 504px) 100vw, 504px\" \/><\/p><p>Just like weight training, running shows visible growth when you consistently record your progress. Use the fitness tracking app <b data-path-to-node=\"4\" data-index-in-node=\"129\">&#8216;BurnFit&#8217;<\/b> to systematically manage your running performance.<\/p><ul><li><strong><b>Log Your Daily Workout and Condition (Using the Notes Feature)<br \/><\/b>:\u00a0<\/strong>In the BurnFit app, select <b data-path-to-node=\"5,0,0\" data-index-in-node=\"91\">&#8216;Running&#8217; for outdoor runs and &#8216;Treadmill&#8217; for indoor workouts<\/b> to log your session. By recording the <b data-path-to-node=\"5,0,0\" data-index-in-node=\"192\">average heart rate, total distance, and duration<\/b> displayed on your smartwatch or console in the notes, you can create your own professional running log.<br \/><br \/><\/li><li><strong>Check the Correlation Between Running and Leg Day Condition<br \/>: <\/strong>You can gain insights like, <i data-path-to-node=\"5,1,0\" data-index-in-node=\"89\">&#8220;I ran 3 times this week, and I noticed my squat felt a bit heavy during my weekend session.&#8221;<\/i> This allows you to adjust the balance between your lower-body strength training and running, helping you build a smarter, injury-free running life.<br \/><br \/><\/li><li><strong>Data Analysis with BurnFit PRO<br \/>:<\/strong> Subscribe to <b data-path-to-node=\"5,2,0\" data-index-in-node=\"45\">&#8216;BurnFit PRO Membership&#8217;<\/b> to receive personalized athletic insights, weekly improvement points, and a habit index based on your logged data through <b data-path-to-node=\"5,2,0\" data-index-in-node=\"192\">&#8216;AI Weekly Reports&#8217;<\/b>. Furthermore, you can use <b data-path-to-node=\"5,2,0\" data-index-in-node=\"238\">&#8216;Monthly Reports&#8217;<\/b> to visualize your training trends at a glance, helping you achieve a more strategic running lifestyle.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: GIPHY, Pinterest, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b>\u00a0[References]<\/b><\/span><\/p><ul><li><p data-path-to-node=\"25,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"25,0,0\" data-index-in-node=\"0\">ACSM<\/b> &#8211; Guidelines for Exercise Testing and Prescription<\/span><\/p><\/li><li><p data-path-to-node=\"25,1,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"25,1,0\" data-index-in-node=\"0\">Runner&#8217;s World<\/b> &#8211; Why Running Slower Makes You Faster<\/span><\/p><\/li><li><p data-path-to-node=\"25,2,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"25,2,0\" data-index-in-node=\"0\">Harvard Health Publishing<\/b> &#8211; Running for Health: How to Protect Your Joints<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/en\\\/blog-en\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-ef6194f elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"ef6194f\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div 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sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tPosture Correction: Best 5 Gym Exercises for Forward Head Posture and Rounded Shoulders\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10288 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-running-breathing tag-running-for-beginners tag-running-injury-prevention tag-running-log tag-running-pace tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine tag-zone-2-training tag-zone2-running\">\r\n\t\t\t<a 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300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tRunning for Beginners: The Ultimate Guide\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10180 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-cant-sleep-at-night tag-how-to-cure-insomnia tag-how-to-sleep-better tag-meal-log tag-sleep-exercise tag-stretching-before-bed tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/how-to-sleep-better-exercise-is-the-answer\/\" class=\"st-article-a st-width-100 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Many people interested in Running for Beginners try to run too fast and too long from the start. However, running without pacing leads to injury and quick burnout&#8230;.<\/p>\n","protected":false},"author":1,"featured_media":10287,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[23,323,319,324,320,322,64,50,49,21,321,325],"class_list":["post-10288","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-burnfit","tag-running-breathing","tag-running-for-beginners","tag-running-injury-prevention","tag-running-log","tag-running-pace","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine","tag-zone-2-training","tag-zone2-running"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10288","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=10288"}],"version-history":[{"count":12,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10288\/revisions"}],"predecessor-version":[{"id":10302,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10288\/revisions\/10302"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/10287"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=10288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=10288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=10288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}