Welcome to running! Whether you're looking to get fit, lose weight, reduce stress, or simply enjoy the outdoors, running is one of the most accessible and rewarding forms of exercise. This guide will help you start your journey the right way.
Start with walk-run intervals
The biggest mistake beginners make is trying to run too far, too fast, too soon. Instead, start with walk-run intervals. Try running for 1 minute, then walking for 2 minutes. Repeat this for 20-30 minutes. As you get fitter, gradually increase running time and decrease walking time.
Week-by-week progression
A typical beginner progression might look like this:
- Week 1-2: Run 1 min, walk 2 min (repeat 8-10 times)
- Week 3-4: Run 2 min, walk 2 min (repeat 6-8 times)
- Week 5-6: Run 3 min, walk 1 min (repeat 6-7 times)
- Week 7-8: Run 5 min, walk 1 min (repeat 4-5 times)
Get the right shoes
Your running shoes are your most important piece of equipment. Visit a specialty running store where staff can analyze your gait and recommend appropriate shoes. Don't buy based on looks alone—comfort and fit matter most.
Signs you need new shoes
Running shoes typically last 300-500 miles. Signs it's time to replace them include visible wear on the sole, decreased cushioning, or new aches and pains during runs.
Run at a conversational pace
Most beginners run too fast. Your easy runs should be at a pace where you can hold a conversation. If you're gasping for breath, slow down. It's okay to feel like you're going too slow—you're building your aerobic base.
Rest days are essential
Your body gets stronger during rest, not during the run itself. Take at least 1-2 rest days between runs, especially in the beginning. This allows your muscles, tendons, and joints to adapt to the new stress.
Build consistency first
Focus on running regularly rather than running fast or far. Three 20-minute runs per week is better than one 60-minute run. Consistency builds the foundation for everything else.
Creating a routine
Pick specific days and times for your runs and treat them like appointments. Morning runs work well because there are fewer scheduling conflicts. Lay out your running clothes the night before to reduce friction.
Listen to your body
Some muscle soreness is normal, but sharp pain is not. Learn the difference between discomfort (which is part of adaptation) and pain (which signals potential injury). When in doubt, rest.
Track your progress
Use a running app or simple log to track your runs. Recording distance, time, and how you felt helps you see progress over time—which is incredibly motivating. Our pace calculator can help you understand your times and set realistic goals.
Remember, every runner started exactly where you are now. Be patient with yourself, celebrate small wins, and enjoy the journey. The running community is welcoming and supportive—you've got this!