How to start running

Six steps from the couch to running regularly. A free plan builds every one of them in.

Build my planFree. No account. About a minute.
Running days
3a week
First runs
1minute
Run/walk steps
7
One a week
Non-stop running
Week 8
On the beginner plan

6 steps to start running properly

  1. 1

    Get comfortable shoes

    Pick running shoes that feel comfortable when you jog in them. A running shop will let you try a few pairs.
  2. 2

    Pick three days a week

    Put them in your calendar, and never on back-to-back days. Three is the right number for beginners. More is not better.
  3. 3

    Start with run/walk

    After a 5-minute brisk walk, run and walk in turns: 8 × (1 min run, 1.5 min walk) in your first week.
  4. 4

    Keep every run conversational

    If you can't speak in full sentences, slow down. Easy running is what builds your fitness at the start.
  5. 5

    Move on one step a week

    Runs a little longer, walks a little shorter, up to 2 × (10 min run, 3 min walk). Repeat a week whenever you need to.
  6. 6

    Set a real milestone

    Pick a local 5K or parkrun 9 or more weeks away. That leaves time to run it without walking, and a date gives you a reason to keep going.

Three mistakes that trip up new runners

  • Running too fast on easy days

    If you cannot speak in full sentences, slow down.

  • Moving on too quickly

    One step a week is enough. Repeat a week if you need to.

  • Running on back-to-back days

    Leave a day between runs, so your legs can recover.

What to read next

How to start running FAQ

How do I begin running if I've never run before?

Start with three run/walk sessions a week. After a 5-minute brisk walk, do 8 × (1 min run, 1.5 min walk), slow enough to talk. Move on one step a week. On Run-R's beginner plan you run without walking from week 8.

How far should I run on my first day?

Think in minutes, not distance. The first session on the beginner plan is about 25 minutes, the brisk walk included. Distance becomes a useful measure once you run without stopping, from week 8.

Is it normal for running to feel really hard at first?

Yes, and the first few minutes of a run often feel the hardest. If it feels hard all the way through, slow down or take more walking breaks.

Should I stretch before running?

You do not need to. A 2014 review of 25 trials (Lauersen and others, British Journal of Sports Medicine) found stretching did not lower injury risk. A 5-minute brisk walk is a good warm-up.