Getting started with running can feel overwhelming to a beginner runner. If you’ve never run before or you’ve had a long break from running, it can be intimidating to get out there and hit the pavement. Don’t worry, it’s completely normal to feel a bit nervous and overwhelmed.
Instead of starting out blindly, it’s helpful to learn some basic information about running so you’ll feel more comfortable and confident. Here are some key tips on how to start running, as well as a basic learn to run schedule, to get you on your way to starting a running habit.
Before You Get Started
If you haven’t recently had a physical, get medical clearance from your doctor before you start running.
At your visit, share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Gear Up
Fortunately, you don’t need a lot of fancy, expensive equipment to run, but getting the right running shoes for your foot type is crucial for comfort and injury prevention.
Visit a specialty running store to get expert advice on buying the right running shoes. An expert at the store will look at your feet, watch you run, and make recommendations based on your foot type and running style.
If you already have running shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out running shoes can also lead to injury. You should replace them every 300 to 400 miles.
Beyond running shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re running outdoors, make sure you follow some basic tips for how to dress for hot weather running and cold weather running, so you stay safe and comfortable.
As your endurance improves and you start running longer, you may want to invest in some technical fabric running clothes and other basic running gear, such as a running belt, good running socks, and a running hat. Some runners also like to have a running watch to track their times and distances, although others just use a running app on their phone.
Take Walking Breaks
Before you get started with running, get familiar with how and why to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the endurance or fitness to run for extended periods of time. The run/walk method involves running for a short segment and then taking a walk break.
As you continue with a run/walk program, the goal is to extend the amount of time you’re running and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their endurance and fitness improves.
Related: 14 Things Every New Runner Should Know
Follow a Beginner Running Schedule
Following a training schedule will not only safely build up your running distances, but it will also help you stay motivated and not get discouraged.
Knowing that you have scheduled runs to complete will keep you on track. The below eight-week beginner running plan is simple and will help you ease into running.
Before you start any running workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run.
Start your runs with a brisk walk or some warm-up exercises, such as jumping jacks or walking lunges. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
8-Week Beginner Running Program
This program is designed for beginner runners who want to gradually build up to running for 30 minutes without stopping or walking. If you don’t feel like you’re ready to progress to the next week, it’s totally fine to repeat weeks.
Week 1
Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.
Session 1: Walk 6 minutes/Run 1 minute (x3) = 21 minutes total
Session 2: Walk 6 minutes/Run 1 minute (x3)
Session 3: Walk 6 minutes/Run 1 minute (x3)
Week 2:
Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.
Session 1: Walk 5 minutes/Run 2 minutes (x3) = 21 minutes total
Session 2: Walk 5 minutes/Run 2 minutes (x3)
Session 3: Walk 5 minutes/Run 2 minutes (x3)
Week 3:
Walk for three minutes, then jog for four minutes. Repeat four times. Aim for three sessions in week three.
Session 1: Walk 3 minutes/Run 4 minutes (x3) = 21 minutes total
Session 2: Walk 3 minutes/Run 4 minutes (x3)
Session 3: Walk 3 minutes/Run 4 minutes (x3)
Week 4
Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.
Session 1: Walk 2 minutes/Run 5 minutes (x3) = 21 minutes total
Session 2: Walk 2 minutes/Run 5 minutes (x3)
Session 3: Walk 2 minutes/Run 5 minutes (x3)
Week 5
Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.
Session 1: Walk 2 minutes/Run 8 minutes (x3) = 30 minutes total
Session 2: Walk 2 minutes/Run 8 minutes (x3)
Session 3: Walk 2 minutes/Run 8 minutes (x3)
Week 6
Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions for week six.
Session 1: Walk 2 minutes/Run 9 minutes (x3) = 33 minutes total
Session 2: Walk 2 minutes/Run 9 minutes (x3)
Session 3: Walk 2 minutes/Run 9 minutes (x3)
Week 7
Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.
Session 1: Walk 1 minutes/Run 11 minutes (x3) = 36 minutes total
Session 2: Walk 1 minutes/Run 11 minutes (x3)
Session 3: Walk 1 minutes/Run 11 minutes (x3)
Week 8
For your first run this week, try walking for five minutes to begin and end the workout, and running for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
Session 1: Walk 5 minutes/Run 20 minutes/Walk 5 minutes = 30 minutes total
Session 2: Walk 3 minutes/Run 24 minutes/Walk 3 minutes
Session 3: Run 30 minutes
Once you’ve finished the program, aim to run for 30 minutes three times a week. You’ll notice that your stamina and fitness will continue to improve. Soon you’ll be ready to run your first 5K!
Also see: 30-Day Beginner Running Schedule
More Key Tips for Beginner Runners
- Use your breathing as your guide when running. You should be able to carry on a conversation while running, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the “talk test” and speak in complete sentences without gasping for air, then you’re moving at the right speed.
- Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.
- Proper running form is key to preventing injuries and fatigue. Follow these tips for proper running form. Also, make sure you avoid these common running mistakes.
- Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water (about four to six ounces) halfway through your workouts.
- Post-run is a great time to stretch and work on improving your flexibility because your muscles will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after running.
Related: 18 Tips for Getting Started With Running
How to Stay Motivated
Sticking with a running habit requires consistent effort. Here are some tips for staying motivated to keep going.
- Write it down. Keeping a training log is an excellent way to track your progress and stay motivated. It’s easy: Just get a notebook and write some notes after each of your workouts. Be sure to mark the date, your approximate mileage and time and a few comments about how you felt (i.e., “finished strong,” “felt sluggish first 2 miles”).
Keep the log in a prominent place to help remind you (and maybe put a little pressure on you) to keep running. Look back at your previous entries to remind yourself how far you’ve come. You can also write down your goals and reasons in your training log, for some extra motivation. - Have a bad weather plan. Don’t let rainy, snowy, hot or cold weather give you an excuse not to run. If you always run outside no matter the weather, make sure you’re prepared with the proper hot and cold weather safety precautions. If you know you won’t run outside when it’s too hot or cold, make sure you have a place where you can run or cross-train indoors.
- Beat boredom. Boredom is one of the top reasons people give up on running, so try to keep it fun and interesting. Vary your routes and workouts, so you’re not doing the same runs over and over again. If you do a lot of treadmill running, try these tips for combating boredom on the treadmill.
- Enjoy yourself. If you’re running solely as a means to an end –- such as weight loss -– you’re going to eventually feel as if it’s a chore. When you go for a run, try to be grateful for the chance to get some time to yourself and improve your health. Remind yourself that you’re lucky to be healthy enough to run. If you’re running outdoors, take in your surroundings and appreciate the opportunity to interact with nature.
