Are you eager to lace up your sneakers and embark on a new running journey, but unsure where to begin? Starting a running routine as a beginner can seem daunting, but with the right strategies and an open mindset, it can become an incredibly rewarding and life-changing habit1. In fact, just a few minutes of running a day can substantially reduce the risk of cardiovascular disease1. This comprehensive guide will walk you through the essential steps to ease into running, build endurance, and enjoy the numerous benefits of this transformative exercise.
Key Takeaways
- Running can improve overall mood and mental health, with nearly 60% of beginners starting for this reason1.
- Expect some initial lower body pain, as over 40% of beginners experience this when first starting to run1.
- Establish a solid base by walking 2-3 miles before introducing running, as recommended by coaches1.
- Embrace the run-walk method, alternating between running and walking intervals, to build endurance2.
- Focus on proper running form and technique to prevent injury and enhance your experience3.
Just Get Out There
The key to starting a running routine as a beginner is to establish the habit of running regularly, even if it’s just for a short time4. Instead of focusing on hitting a certain pace or distance, set a time goal, such as running for 20 minutes, three days a week4. This helps you get used to being on your feet and building the routine4. Over time, you can gradually increase the duration and frequency of your runs.
Running for 20 minutes, three times per week to start is a great way to ease into a running habit4. As you become more comfortable, you can work up to 30 minutes a day, three to five times per week4. The key is to focus on running minutes over miles and gradually increase running time and frequency as you progress4.
“The mental game is crucial in running: use mantras and positive self-talk to stay motivated during runs.”5
Establishing a beginner running schedule and setting running time goals are essential for building a consistent running habit4. By starting small and gradually increasing your running, you’ll be well on your way to a healthier, more active lifestyle.
Remember, the key to success is to just get out there and run regularly, even if it’s just for a short time4. With patience and consistency, you’ll be on your way to reaching your running goals564.
Embrace the Run-Walk Method
For beginners looking to start a running routine, the run-walk method can be an excellent strategy to ease into the sport. This approach involves alternating between periods of running and walking, which can help build endurance and reduce the risk of injury78.
Start with a Run-Walk Program
Many experts, such as running coach Jeff Galloway, recommend starting with a run-walk program for new or returning runners8. The typical approach is to alternate between running for a few minutes and then walking for a shorter duration, such as a 3-minute run followed by a 1-minute walk7. This gradual build-up allows your body to adapt to the demands of running without becoming overly fatigued or prone to injury.
Adjust Your Run-Walk Ratio
As you progress, you can adjust the run-walk ratio to suit your fitness level and goals7. Some beginners may start with a 1:7 ratio, running for 1 minute and walking for 7 minutes, and gradually increase the running intervals over time7. Using an interval timer can help you adhere to your run-walk plan and ensure consistent pacing7.
The benefits of the run-walk method are numerous, including improved endurance, reduced muscle pain and fatigue, and the potential for faster race times79. However, it’s important to note that the run-walk method may not be suitable for all runners, as it can affect mental states during running7.
When incorporating the run-walk method into your training, be sure to properly hydrate, use appropriate equipment, and follow a structured plan to maximize the benefits and reduce the risk of injury9.
“Using walk breaks can make runners run 13 minutes faster in a marathon compared to running continuously.” – Jeff Galloway, running coach7
Consider Proper Technique
Proper running technique is essential for beginners to prevent injuries and improve efficiency. Before you hit the pavement, take the time to warm up your body with a few simple exercises. Reverse lunges, squats, and high knees can help prepare your muscles and joints for the impact of running.
Once you’re ready to run, focus on maintaining good form throughout your workout. Keep your posture upright, your core engaged, and your arms swinging naturally at your sides10. Paying attention to your head, shoulders, arm swing, hips, legs, and feet can all contribute to developing proper running technique10.
An active engagement of your glutes and hamstrings can also help you control your legs more effectively10. Committing to adopting the best running form takes practice, but it’s essential for beginner runners looking to improve their performance and reduce the risk of injury10.
Warm Up and Cool Down
Don’t forget to take a few minutes to cool down after your run. A brief walk followed by some light stretching can help your muscles recover and prepare for your next workout11. Taking the time to properly warm up and cool down can go a long way in keeping you injury-free and running strong.
Focus on Proper Form
Throughout your runs, pay close attention to your running form11. Increase your running cadence to approximately 170-190 steps per minute to reduce joint impact forces11. Land lightly on your midfoot rather than your heels to improve running economy and efficiency11.
Maintain an upright posture, with a slight forward lean from the hips, to allow for optimal lung function and air intake11. Keep your gaze about 10 to 30 feet in front of you, and relax your shoulders while engaging your core to promote good running form11.
A purposeful arm swing can also help balance your body and drive your legs forward efficiently11. Remember to keep your hands loosely cupped, elbows at a 70-110 degree angle, and knees slightly raised with a light, low stride12.
Proper footwear is essential for running correctly, so visit a specialized running store like ASICS to ensure you have the right shoes for your needs12.
“Developing good running form takes time and practice, but it’s worth the effort to prevent injuries and run more efficiently.”
Explore New Places
One of the easiest ways to maintain your motivation and excitement for running is by discovering new routes and running surfaces to explore. Seek out interesting parks, neighborhoods, or trails you haven’t experienced before. Mixing up your running environment, whether it’s sidewalks, paved roads, dirt trails, or even the treadmill, can provide different challenges and prevent boredom13.
Expanding your running horizons can make your workouts more enjoyable and provide a sense of adventure. As running coach Matthew Meyer says, “Constantly reminding oneself that even with walking, running, or jogging, if one puts one foot in front of the other, they are considered a runner.”14
When you venture out to new locations, pay attention to the terrain, inclines, declines, and crowd sizes. Knowing your running course can help you strategize your pacing and have a more rewarding experience13. Additionally, consider incorporating strength training exercises like glute bridges, side-lying leg lifts, and forearm planks to improve your running form and prevent injuries15.
To stay motivated and track your progress, consider implementing a running diary or log. Recording your workouts, performance, and any factors affecting your runs can help you achieve your goals and maintain your enthusiasm for the sport14.
“Constantly reminding oneself that even with walking, running, or jogging, if one puts one foot in front of the other, they are considered a runner.”
– Matthew Meyer, Running Coach14
| Running Surface Options | Benefits |
|---|---|
| Sidewalks | Convenient, easy to access |
| Paved Roads | Smooth, consistent surface |
| Dirt Trails | Softer impact, more natural terrain |
| Treadmill | Controlled environment, weather-proof |
By exploring new running routes and surfaces, you’ll not only keep your workouts fresh and engaging but also challenge your body in different ways. This variety can be the key to maintaining your running routine and achieving your fitness goals131415.
Progress Slowly
When you feel comfortable running for 20-30 minutes at an easy pace, it’s time to start gradually increasing the challenge. However, it’s crucial to do so slowly and safely. The general rule is to increase your total weekly time or distance by no more than 10% from one week to the next16.
For example, if you ran 90 minutes total this week, aim for 99 minutes the following week. This safe mileage increase and weekly running progression helps prevent injury and burnout, allowing your body to adapt to the increased training load16.
Avoiding overtraining is crucial for beginners. Rapid increases in mileage or intensity can lead to burnout, fatigue, and even injury. By progressing slowly, you’ll be able to build a strong running foundation without putting your body at risk16.
“The key to success is consistency. Increase your running time or distance gradually, and your body will adapt. Rushing into higher mileage can backfire, leading to injuries and discouragement.”
As you continue to improve, you can gradually increase your running time or distance. Just remember to listen to your body and adjust your training plan as needed. With patience and a safe mileage increase, you’ll be well on your way to a successful running routine16.
| Week | Total Weekly Time | Weekly Increase |
|---|---|---|
| 1 | 90 minutes | – |
| 2 | 99 minutes | 10% |
| 3 | 108 minutes | 10% |
| 4 | 119 minutes | 10% |
By following this weekly running progression, you’ll be able to gradually increase your running time or distance without risking injury or burnout. Remember, it’s all about progressing slowly and listening to your body16.
Don’t Get Discouraged
Starting a running routine can be an exciting journey, but it’s not uncommon to experience dips in motivation or feel the urge to quit, even for seasoned runners17. When this happens, it’s important to remember the reasons why you decided to lace up your shoes and get moving in the first place.
Rather than focusing solely on the outcome, shift your mindset to the process. Celebrate the small victories, like completing a run or trying a new route18. Running is a long-term endeavor, and success is measured by consistent effort over time, not any single day’s performance19.
Rekindle Your Running Mindset
When the going gets tough, take a moment to reflect on what initially sparked your interest in running. Was it the desire to improve your health, challenge yourself, or simply enjoy the outdoors? Reconnecting with your “why” can reignite your passion and help you overcome running challenges18.
It’s also important to be kind to yourself. Running takes time and dedication to build endurance and improve technique19. Don’t dwell on a single bad run or compare yourself to others. Focus on your own progress and celebrate your achievements, no matter how small they may seem.
Remember, the running journey is unique to each individual18. Embrace the process, stay positive, and trust that with consistency and patience, you’ll continue to see improvements in your staying motivated, running mindset, and ability to overcome running challenges171918.
How to start a running routine for beginners?
Starting a running routine as a beginner can feel daunting, but following a structured training plan can make the process much easier. These beginner-friendly programs are designed to help you ease into running and build endurance gradually, reducing your risk of injury20.
Follow a Beginner-Friendly Training Plan
One of the best ways to start a running routine for beginners is to follow a beginner-friendly training plan. These plans often incorporate the run-walk method, where you alternate between running and walking intervals20. This approach allows you to build up your running time and distance at a sustainable pace, helping you avoid the common pitfall of increasing mileage too quickly and risking injury20.
A typical beginner run-walk plan might look something like this:
- Week 1: Walk for 3 minutes, run for 1 minute (repeat 10 times)
- Week 2: Walk for 2 minutes, run for 1 minute (repeat 10 times)
- Week 3: Walk for 2 minutes, run for 2 minutes (repeat 10 times)
- Week 4: Run for 4 minutes, walk for 1 minute (repeat 10 times)
- Week 5: Run for 6 minutes, walk for 1 minute (repeat 10 times)
- Week 6: Run for 7 minutes, walk for 1 minute (repeat 10 times)
- Week 7: Run for 8 minutes, walk for 1 minute (repeat 10 times)
- Week 8: Run for 9 minutes, walk for 1 minute (repeat 10 times)
By following a structured running plan like this, you can gradually ease into running and build up your endurance at a pace that works for your body20.
In addition to a run-walk plan, a beginner-friendly training program may also include:
- Strength training exercises to build muscle and prevent injury
- Flexibility and mobility work to improve range of motion
- Cross-training activities like cycling or swimming to complement your running
The key is to start slow, listen to your body, and progressively increase your running volume and intensity over time20. With patience and consistency, you’ll be well on your way to establishing a lifelong running habit20.
Tools To Help You Stay Inspired
Maintaining motivation is key when starting a new running routine. Fortunately, there are several tools and strategies you can use to stay inspired and engaged with your running journey. From keeping a detailed training log to finding running partners and listening to energizing music, these resources can make a significant difference in your long-term running success.
Utilize a Running Log
Tracking your progress in a running log can be a powerful motivator. Beginners are advised to start out with a small amount of time running, typically ranging from 10 to 20 minutes, and gradually increase to running for 30 minutes.21 Recording your runs, including the distance, time, and any notable achievements or challenges, can help you visualize your improvements over time. This tangible record of your progress can inspire you to keep going, even on days when you may not feel like lacing up your shoes.
Seek Running Partners
The walk/run plan for true beginners suggests starting with intervals such as jogging slowly for 1 minute followed by walking for 1 minute, and gradually increasing the jogging time with each week.21 Finding running partners, whether it’s a group or a single running buddy, can provide accountability and camaraderie. Online forums like Cool Running forums, Runner’s World forums, and About.com runner’s forums are recommended for beginners to share progress and seek advice.21 Running with others can make the time pass more quickly and provide the social support you may need to stay motivated.
Listen to Motivating Music
It is suggested that forming a habit of running every day at the same time is beneficial for consistency in exercise routines.21 Listening to upbeat, energizing music during your runs can help you maintain a positive mindset and keep your pace strong. Curating a running-specific playlist with your favorite motivating tunes can make your runs more enjoyable and help you push through any moments of fatigue or discouragement.
By incorporating these simple tools into your running routine, you can stay inspired and committed to your fitness goals. Whether you’re a complete beginner or looking to take your running to the next level, these resources can make a significant difference in your running journey.
Before You Start
Before embarking on your running journey, it’s crucial to establish a solid foundation. Walking before running is a pivotal step that experts recommend. By building a base of comfortable walking, you’ll prepare your body and reduce the risk of injury when you eventually start running22. Experts suggest being able to walk for at least 2-3 miles without any issues before introducing running into your routine22.
Another essential step is to get properly fitted for a pair of running shoes. Visiting a specialty running store can help you find the right shoes for your unique foot type and running mechanics. They’ll assess your gait and recommend the appropriate shoes to support your needs. Investing in a high-quality, supportive sports bra is also crucial, especially for those with larger bust sizes, to ensure comfort and prevent discomfort during your runs22.
Build a Base of Comfortable Walking
Before you start running, it’s important to establish a foundation of comfortable walking. This helps prepare your body and reduce the risk of injury when you eventually introduce running into your routine22. Experts recommend being able to walk for at least 2-3 miles without any issues before trying to incorporate running22.
Get Properly Fitted for Running Shoes
Investing in the right running shoes is crucial for a successful and injury-free running routine. Visit a specialty running store, where they can assess your gait and recommend the appropriate shoes to support your unique foot type and running mechanics. Taking the time to get properly fitted can make a significant difference in your overall comfort and performance22.
Invest in a Supportive Sports Bra
For female runners, a high-quality, supportive sports bra is an essential piece of running gear for beginners. It’s crucial to find a bra that provides the necessary support to minimize discomfort and prevent potential injuries, especially for those with larger bust sizes. Taking the time to find the right sports bra can make a big difference in your running experience22.
“Runners of all speeds live three years longer on average than non-runners, according to a study published in the Journal of the American College of Cardiology.”23
| Recommendation | Details |
|---|---|
| Walking Before Running | Be able to comfortably walk for at least 2-3 miles before introducing running22. |
| Running Shoe Fitting | Visit a specialty running store to get properly fitted for the right shoes22. |
| Sports Bra Investment | Invest in a high-quality, supportive sports bra, especially for larger bust sizes22. |
Set Some Goals
When starting a running routine, it’s important to set both process goals and outcome goals to stay motivated and on track25. Process goals focus on the habits and experiences, such as running 3 days per week or completing a certain time or distance25. Outcome goals are the bigger achievements, like finishing a 5K race or running a mile in a specific time25. By having a mix of short-term and long-term goals, you can celebrate progress along the way and stay focused on your overall running goal setting journey.
SMART goals can help streamline the goal-setting process, making your objectives trackable and attainable25. Examples of realistic fitness goals for beginners can include incorporating cardio and strength training, improving flexibility, and increasing endurance, all tailored to individual needs25. A structured fitness plan should incorporate a mix of aerobic exercises, strength training, and flexibility workouts for comprehensive fitness development25.
Tracking your progress can also be a powerful motivator26. Activity trackers like Fitbit, Garmin, and others can monitor your running progress, including distance, steps, calories burned, pace, and heart rate, to help you stay on track26. Setting and tracking goals can be incredibly motivating for runners, providing a sense of accomplishment and progress26.
Remember, running is an efficient way to achieve aerobic, and many people take it up not only for physical benefits but also to relieve stress and boost their mood27. Whether your goals are to complete your first 5K or to improve your personal best, having a clear roadmap with both process and outcome goals can help you stay motivated and see the progress you’re making252726.
Getting Going
When you’re first starting out with a beginner running plan, it’s best to follow a run-walk interval training approach, focusing on effort rather than distance or speed28. This gradual approach allows you to build endurance without overdoing it28.
Begin with short running intervals, like 3 minutes of running followed by 1 minute of walking, and adjust the ratios as needed based on how you feel28. Rather than worrying about pace or mileage, pay attention to your perceived exertion level and keep the runs at a comfortable, conversational pace28.
Running is a popular activity that offers numerous physical, social, and mental benefits, with millions of people worldwide participating in the sport27. The low entry barriers, inexpensive costs, and flexibility to run almost anywhere make it an accessible option for beginners27.
Incorporating interval training, such as alternating running and walking, is encouraged for new runners to build endurance with less joint stress27. Additionally, paying attention to proper running form, including maintaining upright posture and landing in the middle of the foot, can help improve efficiency and reduce injury risk27.
To stay motivated, consider using activity and fitness trackers to monitor your progress, setting achievable goals, and running with a partner26. Remember to gradually increase your mileage, stay hydrated, and incorporate rest days to prevent overtraining and ensure a safe and enjoyable running experience26.
“The hardest step is the first one out the door. Once you get going, the rest will follow.”
Follow a Run-Walk Plan
Begin with a run-walk interval routine, gradually increasing the running intervals as you build endurance. Focus on effort, not speed or distance, to ensure a comfortable and sustainable start to your running journey28.
Prioritize Proper Technique
Maintain good running form, such as upright posture and midfoot landing, to improve efficiency and reduce injury risk. Incorporate interval training, like alternating running and walking, to build endurance with less stress on your joints27.
Stay Motivated and Safe
Use activity trackers, set achievable goals, and run with a partner to stay inspired. Remember to gradually increase your mileage, stay hydrated, and take rest days to prevent overtraining and ensure a safe and enjoyable running experience26.
When You Want to Quit
There will inevitably be days when the desire to quit your running routine overwhelms you. During these moments, it’s crucial to stay positive and focus on how far you’ve come17. Repeat motivational mantras to yourself, such as “I belong” or “I can do this.”17 Acknowledge the physical challenge of running, but don’t let negative self-talk take over. Celebrate your progress, no matter how small, and remind yourself of the reasons you started running in the first place29. Consistency and a positive mindset are key to overcoming those moments when you want to quit.
Remember, running is a journey, and there will be ups and downs17. Experienced runners tend to bounce back faster after a long break compared to beginners30. If you’ve taken a break from running for more than three months, start from scratch and gradually build up your mileage and intensity30. Avoid increasing your weekly mileage or pace by more than 10 percent if you’ve been away from running for an extended period.
Stay positive, trust the process, and celebrate your small victories along the way. Running is a lifelong pursuit, and the joy and sense of accomplishment you feel when you reach your goals are unparalleled29. More than a million runners have used Hal’s programs with success, and you can be one of them. Keep going, and remember that you’ve got this!
FAQ
What is the best way for beginners to start a running routine?
The key for beginners is to establish the habit of running regularly, even if it’s just for a short time. Rather than focusing on hitting a certain pace or distance, set a time goal, such as running for 20 minutes, three days a week. This helps you get used to being on your feet and building the routine. Over time, you can gradually increase the duration and frequency of your runs.
How can the run-walk method help beginners?
Many coaches agree that the best way for beginners to become a runner is with a run-walk program. Start with a few minutes of running followed by a period of walking. A common recommendation is to aim for a 3-minute run, 1-minute walk ratio, and adjust the intervals as needed based on your fitness level. This gradual approach allows you to build endurance without overdoing it, reducing the risk of injury and burnout.
What are some tips for proper running technique?
Proper running technique is important to prevent injury and improve efficiency. Start with a warm-up of exercises like reverse lunges, squats, and high knees to prepare your body. After your run, take a few minutes to walk slowly and stretch to cool down. During your runs, focus on maintaining good form, such as keeping your posture upright, your core engaged, and your arms swinging naturally. This can help you conserve energy and reduce the risk of overuse injuries.
How can I keep my running routine interesting?
An easy way to keep your motivation up is by finding new areas to run in and explore. Seek out interesting parks, neighborhoods, or trails you haven’t been to before. Mixing up your running surfaces, such as trying sidewalks, paved roads, dirt trails, or the treadmill, can also help prevent boredom and provide different challenges. Discovering new routes and environments can make your runs more enjoyable and provide a sense of adventure.
How should I progress my running routine?
When you feel comfortable running for 20-30 minutes at an easy pace, you can start to increase the challenge. However, it’s important to do so slowly and safely. The general rule is to increase your total weekly time or distance by no more than 10% from one week to the next. For example, if you ran 90 minutes total this week, aim for 99 minutes the following week. This gradual progression helps prevent injury and burnout, allowing your body to adapt to the increased training load.
What should I do when I feel discouraged or want to quit?
It’s normal to experience dips in motivation or feel like quitting, even for experienced runners. When you start to feel discouraged, remember the reasons you decided to start running in the first place. Focus on the process and enjoying the experience, rather than just the outcome. Celebrate small victories, and don’t dwell on a single bad run. Running is a collection of daily work, and success is determined by consistency over time, not any one day.
How can I stay inspired and engaged with my running routine?
To stay inspired and engaged with your running routine, consider using a few helpful tools. Keeping a training log to track your progress, finding running partners to provide accountability and camaraderie, and listening to music or podcasts during your runs can all help boost your motivation and enjoyment of the sport. These simple strategies can make a big difference in maintaining your running habit.
What should I do before starting to run?
Before you start running, it’s important to build a base of comfortable walking first. Experts recommend being able to walk for 2-3 miles without issues before introducing running. This helps prepare your body and reduce the risk of injury. Additionally, make sure to get properly fitted for a pair of running shoes at a specialty running store. They can assess your gait and recommend the right shoes for your needs. Investing in a supportive sports bra is also crucial, especially for those with larger bust sizes.
How should I set goals for my running routine?
Setting both process goals and outcome goals can help you stay motivated and on track with your running routine. Process goals focus on the experience and habits, such as running 3 days per week or completing a certain time or distance. Outcome goals are the bigger achievements, like finishing a 5K race or running a mile in a specific time. By having a mix of short-term and long-term goals, you can celebrate progress along the way and stay focused on your overall running journey.
What should I focus on when just starting out with running?
When you’re first starting out, it’s best to follow a run-walk plan, focusing on effort rather than distance or speed. Begin with short running intervals, like 3 minutes of running followed by 1 minute of walking, and adjust the ratios as needed based on how you feel. This gradual approach allows you to build endurance without overdoing it. Rather than worrying about pace or mileage, pay attention to your perceived exertion level and keep the runs at a comfortable, conversational pace.
How can I stay positive when I want to quit running?
There will inevitably be days when you feel like quitting your running routine. When that happens, stay positive and focus on how far you’ve come. Repeat motivational mantras to yourself, such as “I belong” or “I can do this.” Acknowledge the physical challenge of running, but don’t let negative self-talk take over. Celebrate your progress, no matter how small, and remind yourself of the reasons you started running in the first place. Consistency and a positive mindset are key to overcoming those moments when you want to quit.
Source Links
- The beginner’s guide to running
- Get Started Running With These Training Plans and Expert Tips
- How to Start Running: A Beginner’s Guide
- If You Want to Start Running But Don’t Know Where to Start, Read This
- The Complete Beginner’s Guide to Running — Plus, All the Good Things That Happen Once You Start Running Regularly
- How to start running the right way, according to physical therapists
- Your 8-Step Guide to the Run-Walk Method
- The Run Walk Method | How to Get Started
- How to Use the Run Walk Method
- Proper Running Form for Beginners (Best Running Technique)
- Here’s What Beginners Need To Know About Running Form
- How to Run Properly for Beginners
- How to Become a Better Runner: 10 Tips for Getting Started : NYC Parks
- Getting started: Our 10-week walk-run plan for complete beginners
- Simple Strategies to Succeed as a Beginner Runner
- How To Start A Running Program For Beginners
- How to Start Running (or Get Back Into It After a Long Break)
- Tips All Beginner Runners Need to Know
- 7+ Running Tips for Beginners to Learn How to Run
- How to Start Running if You’ve Never Run Before
- Beginner’s Guide to Running – zen habits
- 5 Essential Tips to Start Running (Again)
- How to start a running routine
- The Best Way to Start a Running Routine and Stick With It
- Setting Realistic Fitness Goals: A Beginner’s Roadmap to Success | Decent
- A Beginner’s Guide to Get Started With Running
- How to Start Running for Beginners
- A Beginner’s Guide to Running: Your Six-Week Plan to Get Started the Right Way
- Novice 1 Marathon Training Program | Hal Higdon
- 7 Tips to Get You Started in Running Again After a Break
