Running is one of the most popular sports in the world: it is good for your health, easy to get into and inexpensive. It helps you clear your head, you can do it with friends, and you can run almost anywhere.
So you’re thinking: “I want to start running!” To get started without burning out or getting injured, here are our 10 tips, an example of an 8-week run/walk plan, and answers to the questions every beginner asks.
The short answer
- Start by alternating running and walking, at a pace where you can still talk.
- Run 2 to 3 times a week, with at least one rest day between runs.
- Increase your running time gradually: a progressive plan over a few weeks is often enough to run 30 minutes non-stop.
- When it comes to gear, the only real investment is a good pair of running shoes.
Contents
- 1 – Set yourself goals when you start running
- 2 – Build up gradually when you start running
- 3 – Don’t push too hard when you start running
- 4 – Keep track of what you do
- 5 – Run with the right gear
- 6 – Don’t run on an empty stomach
- 7 – Bring your best friend along
- 8 – Listen to music
- 9 – Take time to cool down
- 10 – Download the RunMotion Coach app to start running
- Run/walk plan: an 8-week example
- How many times a week should you run as a beginner?
- How long before running becomes enjoyable?
- Frequently asked questions about starting running
- Sources
1 – Set yourself goals when you start running
Before you start, it’s important to set yourself goals. Everyone runs on motivation, and setting goals helps you stay motivated. Set yourself achievable intermediate goals week after week.
Do you want to start running and be able to run 30 minutes without stopping? In the first week, start by alternating short periods of running with periods of walking, for example 1 minute of running and 2 minutes of walking.
Then shorten the walking breaks and lengthen the running periods. Alternating running and walking is an excellent exercise for beginners or for getting back into sport. You’ll find an example of an 8-week plan further down.
This way, you’ll be able to run 20 minutes in a row. Managed 20 minutes in a row? Well done! Next time, try running for 30 minutes.
2 – Build up gradually when you start running
This tip follows on from the previous one. Your body has a remarkable ability to adapt: your next run will feel easier than the last.
Gradual progression is a key element in running, even for experienced runners. It’s even more important when you’re just starting out, because your heart and lungs often adapt faster than your tendons and joints.
A Danish study of 874 novice runners using GPS watches (Nielsen et al., 2014) suggests not increasing your running volume by more than 30% over two weeks to limit some distance-related injuries. It’s a guideline, not an absolute rule: listen to how your body feels too. To find out more, read our tips to prevent running injuries, and if pain persists, see a health professional.
3 – Don’t push too hard when you start running
Don’t run until you’re exhausted: that’s the best way to make your body say stop. Stay at a pace where you can breathe comfortably, in other words a pace at which you can still hold a conversation. This is what we call easy endurance pace. If you’re out of breath, slow down or walk: it’s not a failure, it’s the right method.
If you have a training plan, stick to it without overdoing it. It’s better to run regularly than to do too much on a few runs.
4 – Keep track of what you do
To help you progress, write down what you’ve done, in a notebook, on your watch or in an app. You’ll be able to see how far you’ve come: “Great, I can now run for 30 minutes, when a month ago I couldn’t run more than 2 minutes without stopping!”
5 – Run with the right gear
A runner’s kit is fairly simple. Dress for the weather: don’t forget gloves and a hat in winter, but don’t wrap up too much when it’s hot. A basic watch or your phone is enough to track your runs.
The only real investment is your shoes. Choose a proper pair of running shoes rather than casual trainers: they should feel comfortable as soon as you try them on, with no rubbing, and with cushioning suited to your build and to the surfaces you run on.
There’s no need to go for top-of-the-range shoes when you start. To help you choose, check out our selection of the best running shoes. You can also compare models in the running shoe section of Ekosport, our partner.
You’ll have plenty of time later to invest in other pairs of shoes or a more advanced GPS watch.
6 – Don’t run on an empty stomach
In general, avoid running on an empty stomach, as it makes the effort a little harder. When you’re starting out, don’t make things more difficult for yourself.
When it comes to food, avoid eating in the hour before you run to prevent bloating. When it’s hot, remember to take a small bottle of water.
7 – Bring your best friend along
When you start running, there’s nothing better than running with a friend: you can encourage each other! If one of you is a little faster, slow down so you can run at the same pace without wearing the other one out. You’ll both gain in motivation.
If your paces are very different, run separately. It will still motivate you to get out there, and you can meet up afterwards to share how it went.
8 – Listen to music
Does time drag when you run? You can distract yourself by listening to your favourite songs. In town, though, make sure you stay aware of the traffic.
When you’re alternating walking and running, you can even run for one song and walk for the next. Then gradually run for two songs and walk for the next one. It’s a fun way to avoid staring at your watch.
9 – Take time to cool down
After each run, finish with a few minutes of walking. If it feels good, take 5 to 10 minutes to stretch gently: legs, back, arms. Research does not show that stretching reduces muscle soreness (Herbert et al., 2011), but many runners enjoy this cool-down moment. Our advice: don’t pull too hard on your muscles. For examples, here are 10 essential running stretches.
10 – Download the RunMotion Coach app to start running
This time you’re really going to start running. To help you get going, you can install the RunMotion Coach app.
Whatever your level and experience, the RunMotion Coach app adapts to you and builds on the tips above to help you enjoy running. There are even specific programmes for beginners who want to start running or get back into sport. For example, you can choose the goal of running 30 minutes or 1 hour non-stop.
Run/walk plan: an 8-week example
Here is an example of a progression to go from walking to 30 minutes of continuous running, with 3 sessions a week. Start each session with 5 minutes of brisk walking and finish with 5 minutes of walking.
| Week | Session (repeat 3 times in the week) | Running time |
|---|---|---|
| 1 | 8 × (1′ running + 2′ walking) | 8′ |
| 2 | 8 × (1′30″ running + 1′30″ walking) | 12′ |
| 3 | 6 × (2′ running + 1′30″ walking) | 12′ |
| 4 | 5 × (3′ running + 1′30″ walking) | 15′ |
| 5 | 4 × (5′ running + 1′30″ walking) | 20′ |
| 6 | 3 × (8′ running + 1′30″ walking) | 24′ |
| 7 | 2 × (12′ running + 2′ walking) | 24′ |
| 8 | 20′ then 30′ of continuous running | 20′ to 30′ |
This table is an example, not a rule. If a week feels hard, repeat it before moving on to the next one. If you’re starting out carrying a few extra pounds or after a long break, you can also lengthen the walking phases. The Cyrano method offers another way to alternate walking and running. And when you feel ready, you can aim for your first 5K with our guide to preparing for a 5K or choose a goal from our training plans.
How many times a week should you run as a beginner?
When you start running, aim for at least 2 runs a week, ideally 3. Fewer than that and progress is too slow to be enjoyable. Leave at least one day between runs: your body adapts while it recovers. If you’re very motivated, add a walk or a bike ride instead, which works your cardio without the impact of running. We go into more detail in our article on how often to run each week to progress.
How long before running becomes enjoyable?
During endurance exercise, your body releases endorphins, often linked to the feeling of well-being after a run. Remember that you exercise to enjoy yourself and feel good. Don’t worry if you can’t run one day, or if a run felt bad. Adapt your training to how you feel.
In general, when you start running, the first two weeks are often quite hard, but you’ll see progress after 2 to 3 weeks.
Your body gets used to it and enjoys it more and more from then on. For some runners, it takes longer. If that’s you, it will come! 🤩
Frequently asked questions about starting running
Can you run every day as a beginner?
It’s not recommended. Your muscles, tendons and joints need time to adapt to the impact of running. At the start, 2 to 3 runs a week with rest days in between are more effective and reduce the risk of injury.
How fast should you run as a beginner?
Slowly! You should be able to hold a conversation while running. If you’re out of breath, slow down or walk. This is easy endurance running, the foundation of all progress, even for experienced runners.
How long does it take to run 30 minutes without stopping?
It depends on your starting point, but by running 3 times a week, many beginners get there in a few weeks. The run/walk plan above gives an 8-week example. If you need more time, that’s fine: consistency is what matters.
Should you see a doctor before you start running?
If you’re getting back into sport after a long period of inactivity, have a medical history, particularly heart problems, or have any doubts about your health, ask your doctor for advice before you start. And during your runs, chest pain, feeling faint or unusual breathlessness should make you stop and seek medical advice.
Sources
- Nielsen RØ et al. Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury. J Orthop Sports Phys Ther, 2014;44(10):739-747. DOI: 10.2519/jospt.2014.5164
- Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev, 2011. DOI: 10.1002/14651858.CD004577.pub3
