How to Start Running, Regardless of Your Current Fitness Level

When it comes to how to start running, Nike got it right. You have to just do it. It’s not uncommon to experience feelings of fear and anxiety before getting started with running. I’ve run three marathons and I still get a bit worried when I have to start training. But each time, I’ve found that starting slow and building stamina gradually is the only way to go. This way, you prevent burnout and injury in the long run–pun intended. 

And no, it doesn’t matter if you can “only” run a tenth of a mile at the start. Over time, that distance will increase to a quarter-mile, then half a mile, then a full mile. The point is that once you put one foot in front of the other, at whatever pace, you’re already running. But if you’re looking for a more concrete plan for starting to run, I hear you.

Below, find a guide on how you can get started with running.

How to Start Running

A lot of beginners quit due to doing too much too soon. I bet that wouldn’t be the case if they knew that skipping the right progression can result in higher risks of injury–especially among beginners. Understanding pacing, progression, recovery, and mindset can help you get started with running and stay consistent with it.

What Are the Benefits of Running?

Physical Benefits

• Improved cardiovascular health
• Increased lung capacity
• Stronger bones and joints when progressed properly
• Calorie burn and metabolic support

Mental Benefits

• Reduced stress and anxiety
• Endorphin release
• Improved mood and sleep quality

Long Term Benefits

• Increased longevity
• Improved discipline and resilience

How To Get Started With Running

Step 1: Start with a run-walk method.

There are tons of ways to properly execute the run-walk method. But perhaps the most common is to run for one minute and walk for two minutes over the span of 20 minutes. This is super low stakes and low impact. The goal is to gradually reduce walk intervals over several weeks.

Step 2: Get proper running shoes.

Everybody is different, and this includes our feet. Because of that, it’s most recommendable to visit a specialty running store–like Feet Fleet–for a gait assessment. From there, the customer service representative will be able to tell you which shoes are best for you.

Pro tip: You should replace your shoes every 300 to 500 miles. 

Step 3: Follow a weekly schedule.

Unless you’re training for a marathon, beginners should average three runs per week. And you should give yourself at least one rest day between each run. I’d suggest sticking to Monday, Wednesday, and Friday, but you can also run on Tuesday, Thursday, and Saturday.

Step 4: Warm up properly.

It may not seem like it, but warming up is one of the most important things you can do before you start to run. This usually includes a five-minute brisk walk and dynamic leg swings as well as lunges. I also like to roll my foot and do some high knees to fully get my blood flowing.

Step 5: Start slower than you think you need to.

There is absolutely no need for you to compete with Usain Bolt when you first start running. In fact, you’ll need to go even slower than you think. The best advice? Follow the conversational pace rule. This means that if you can’t talk in full sentences, you need to slow down.

How To Build Stamina And Endurance For Running

Progress gradually.

Follow the 10 percent rule for mileage increases if you’re training for a full marathon. A less mathematical approach would be to increase your long runs by one to two miles a week. Either way, it’s critical to avoid jumping several miles up when training as this may lead to injury.

Focus on easy runs.

This is one of the best tips I can give for people wondering how to start running. Instead of hard sprints, the majority of your runs should feel comfortable. This helps you build the endurance necessary to steadily increase your mileage. It also helps you feel good about your running abilities.

Incorporate strength training.

Running makes your muscles stronger, but you also need to give them a chance to recuperate. And that’s where strength training comes in. Ideally, you should go for two days a week for injury prevention. If focusing on easy runs is my number-one tip for how to start running, consider strength training my very close number two.

Add a weekly long run.

This doesn’t mean that you have to run 10 miles the first week you hit the pavement. Instead, if you’re running one to two miles a day, add a run that’s three miles. And if you’re running three miles most of the week, try for four or five once a week. The goal is for your long run to be slightly longer than other runs.

Be mindful of your breathing.

Nike Running Global Head Coach Chris Bennett once said: If you can control your breathing, you can control your running. Truer words have never been recorded. You should focus on two things when it comes to your breathing. The first is to breathe in through your nose. Breathing out through your mouth is fine, so long as you inhale via your nostrils. The second is to ensure that you have rhythmic breathing patterns. I like to inhale for four seconds and exhale for four seconds.

Fuel properly.

I cannot stress enough the importance of nourishing your body, especially when you first start running. Even if you grew up with an almond mom, you must eat carbohydrates before longer runs. My go-to choices? A bowl of pasta the night before a long run and/or a slice of toast with a dollop of peanut butter about an hour before I head out. 

And part of adequate fueling includes hydrating consistently. This obviously includes H2O, but it also includes drinks that replenish your electrolytes. I’m a big fan of Propel hydration packets, Cadence hydration drinks, and Electrolit (IYKYK).

Lastly—and you might not want to hear it—it’s also important to try to limit your drinking as much as you can. Running is one of those fun things to do sober, especially if you go with run clubs. And recovery is so much easier when your body isn’t impaired. 

How Often Should A Beginner Run?

If you’re wondering how to start running, rest assured that you don’t have to do it every day. In fact, you really just have to get out there. That said, you want to be extra mindful that you’re not overexerting your body. My advice is to run at least two to three times a week to start. If your body feels good and back to “normal” within a day or two, you can add another run.

Frequently Asked Questions About Getting Started With Running

Should beginners run every day?

No, beginners should not run every day. And actually, almost no one should be running everyday—barring elite athletes. Your muscles need time to recover, and running every day impedes that. 

Can you start running if you are overweight?

Of course you can start running if you are overweight. The most important thing for any runner, regardless of their body type, is to take it easier so that your bones, joints, and muscles can get used to the impact.

How can you prevent running injuries as a beginner?

If you follow the steps outlined here—including cross-training, increasing distance gradually, and treating your body well, you’re well on your way to preventing running injuries as a beginner.