TL;DR: Starting running doesn't require fancy shoes, perfect form, or the ability to run three miles without stopping. Start easier than you think you need to, use walking when necessary, and gradually build the amount of time you spend running.

• Start with 3 running days per week.
• Use run/walk intervals if you can't comfortably run continuously.
• Run most of your miles at an easy, conversational effort.
• Don't worry about pace when you're starting.
• Gradually increase your total running rather than making huge jumps.
• Give yourself recovery days between runs.
• Strength train 2 days per week if possible.
• Don't assume every ache means injury, but don't continually run through worsening pain either.
• Get comfortable running consistently before worrying about speed workouts.
• Give yourself a few months. Running gets considerably better once every run stops feeling like a hostage situation.
• The Simply Good Supplements 16-Week Running Program is completely free and includes structured training options for beginner, intermediate, and advanced runners.

Running has an unusually high barrier to entry for an activity that basically requires putting one foot in front of the other.

People decide they want to start running, head outside, run as hard as they can for 15 minutes, feel absolutely terrible, and reach the obvious conclusion:

I hate running.

Maybe.

Or maybe you just turned your first run into a time trial.

Learning how to start running isn't complicated. But there are definitely better and worse ways to do it.

If you're a complete beginner, your first goal shouldn't be running fast, hitting a certain mileage, or training for a marathon.

Your first goal is much simpler:

Become someone who can run consistently.

Once you've accomplished that, we have plenty of time to make you faster.

Is Running Good for Beginners?

Yes.

You don't need to already be "in shape" before you can start running.

Running itself can be one of the tools you use to improve your fitness.

But running does place repetitive stress on your muscles, bones, tendons, and joints. Your cardiovascular system may also adapt faster than some of those tissues.

That's one reason beginners shouldn't immediately copy the training of someone who's been running for ten years.

Research suggests novice runners experience more running-related injuries per 1,000 hours of running than recreational runners, although injury estimates vary substantially depending on the population and how an injury is defined.

A systematic review and meta-analysis reported a weighted injury incidence of 17.8 injuries per 1,000 hours of running among novice runners compared with 7.7 among recreational runners.

That isn't an argument against running.

It's an argument for giving your body time to get used to it.

Step 1: Start With Walking If You Need To

There's nothing wrong with starting by walking.

If you currently can't comfortably walk for 30 minutes, that's a perfectly good first goal.

Walk regularly for a couple of weeks and gradually build your duration.

Once walking feels comfortable, start adding short periods of running.

For example:

Walk 2–3 minutes

Run 30–60 seconds

Repeat.

That's a running workout.

You don't need to run continuously from Day 1 for it to count.

Step 2: Use Run/Walk Intervals

Run/walk training is one of the easiest ways to start running without immediately burying yourself.

A beginner session might look like this:

5-minute walking warm-up

Then repeat:

1 minute running

2 minutes walking

for 20–30 minutes.

Finish with another few minutes of walking.

As your fitness improves, increase the running portion and reduce the walking portion.

You might progress to:

2 minutes running / 2 minutes walking

then:

3 minutes running / 1 minute walking

then:

5 minutes running / 1 minute walking

Eventually, you may find you no longer need the walking intervals.

Or you might decide you like them.

That's fine too.

Walking isn't failing at running.

It's a training tool.

Step 3: Slow Down

This is probably the advice most new runners need and least want to hear.

Run slower.

New runners tend to choose a pace that feels like what running is "supposed" to look like.

That usually means they're running too fast.

Then their heart rate skyrockets, breathing becomes miserable, and three minutes later they're wondering how anyone voluntarily does this.

Most beginner running should feel controlled.

A simple test is the talk test.

During an easy run, you should generally be able to speak in sentences rather than gasping out individual words.

Don't worry about what that pace looks like on your watch.

If your easy pace is 9:00 per mile, fine.

If it's 13:00 per mile, also fine.

If you need to alternate running and walking, still fine.

You're building fitness, not auditioning for the Olympics.

Step 4: Run Three Days Per Week

For many beginners, three running days per week is a great place to start.

For example:

Monday: Run

Tuesday: Rest or strength train

Wednesday: Run

Thursday: Rest

Friday: Run

Saturday: Strength train, walk, or do another easy activity

Sunday: Rest

This gives you a recovery day between running sessions while still exposing your body to running frequently enough to improve.

You can eventually add additional running days.

There's no reason to rush.

Going from zero running to six days per week because you're "motivated" is exactly the kind of decision motivation is famous for producing.

Build the habit first.

Step 5: Don't Obsess Over Mileage Yet

Experienced runners often measure training in miles per week.

As a beginner, time can be easier to manage.

Instead of worrying about running three miles, go out for 25 minutes.

Your workout could be:

5-minute walk

15 minutes of run/walk intervals

5-minute walk

As your fitness improves, increase the amount of time you spend running.

Eventually, tracking mileage becomes more useful.

But your body doesn't know whether Strava awarded you exactly 3.00 miles.

How Quickly Should Beginners Increase Running?

You've probably heard the 10% rule:

Never increase weekly mileage by more than 10%.

It sounds scientific.

Unfortunately, the evidence isn't nearly that clean.

A systematic review examining changes in running training load found no evidence supporting a universal 10% weekly progression rule. Some studies have associated larger or sudden changes in training with injury, but researchers haven't established a precise weekly threshold that guarantees safety.

A later systematic review involving 36 studies and more than 23,000 runners similarly found conflicting evidence linking specific training parameters or changes in those parameters to running-related injuries.

So I'm not going to tell you that 9% is safe and 11% makes your Achilles tendon explode.

Instead:

Progress gradually and pay attention to how you're responding.

Don't simultaneously increase your:

• Mileage
• Running frequency
• Long-run distance
• Speed work
• Strength-training volume

all at once.

Change something.

Adapt.

Then progress again.

Your body isn't an Excel spreadsheet.

When Should Beginners Start Running Continuously?

There's no deadline.

If you can comfortably complete 20–30 minutes using run/walk intervals, gradually extend the running portions.

For example:

Stage 1

Run 1 minute
Walk 2 minutes

Stage 2

Run 2 minutes
Walk 2 minutes

Stage 3

Run 4 minutes
Walk 1 minute

Stage 4

Run 8 minutes
Walk 1 minute

Stage 5

Run 15 minutes
Walk 1 minute

Stage 6

Run continuously

You don't have to follow those exact intervals.

They're simply an example of progression.

Some people reach continuous running quickly.

Others take longer.

The adaptation is the goal, not beating an arbitrary timeline.

How Hard Should Beginner Runs Feel?

Most of them should feel fairly easy.

A useful effort scale is RPE, or Rating of Perceived Exertion.

Imagine a scale from 1–10:

1: Almost no effort

3–4: Easy, conversational running

5–6: Moderate

7–8: Hard

9: Very hard

10: Maximum effort

A beginner should spend a lot of running time somewhere around 3–4 out of 10.

That doesn't mean every run needs to be painfully slow forever.

You'll eventually add harder training.

But you don't need intervals, threshold workouts, hill repeats, progression runs, and VO2 max sessions during Week 2.

You need to run.

When Should Beginners Start Speed Work?

Later.

I know that's not exciting.

Build a consistent running habit first.

Once you can comfortably run several times per week and have established a basic aerobic foundation, you can start adding small amounts of faster running.

One of the easiest introductions is strides.

After an easy run, perform something like:

4–6 × 15–20 seconds of relaxed, faster running

with plenty of walking or easy jogging between repetitions.

These aren't all-out sprints.

You're simply practicing moving faster while staying relaxed.

Structured intervals and tempo runs can come later.

You have the rest of your running career to make yourself uncomfortable.

No need to rush.

Do Beginners Need a Long Run?

Eventually, yes.

But "long" is relative.

If your normal run is 20 minutes, a 30-minute session might be your long run.

As your fitness improves, one weekly run can gradually become longer than the others.

For example:

Tuesday: 25 minutes

Thursday: 25 minutes

Saturday: 35 minutes

Over time, the Saturday run gradually increases.

The long run helps develop endurance and prepares you for longer distances.

It doesn't need to leave you unable to use stairs for the rest of the weekend.

Should Beginner Runners Strength Train?

Yes.

You don't need to become a powerlifter, but resistance training can complement running very well.

Research in trained runners suggests high-load and combined strength-training methods can improve running economy, while plyometric training may also provide benefits under certain conditions.

For beginners, I'm less concerned with squeezing out a 1% improvement in running economy and more interested in developing a strong, capable body.

A simple program could include:

• Squat or leg press
• Romanian deadlift
• Split squat or step-up
• Calf raises
• Row
• Press
• Pulldown
• Basic trunk work

Two strength workouts per week is plenty for most new runners.

Keep the volume reasonable.

Your strength program should support your running, not make sitting down on the toilet a three-day ordeal.

What Shoes Do Beginner Runners Need?

You need running shoes that are comfortable.

That's considerably more useful than telling you everyone needs one specific heel-to-toe drop, stack height, stability category, or shoe brand.

Go to a reputable running store if you want help trying different options.

Then choose the shoe that:

• Fits properly
• Feels comfortable
• Doesn't create obvious pressure points
• Works for your normal running surface
• Fits your budget

You don't need carbon-plated racing shoes for your first run.

The shoes aren't what's holding you back.

Do You Need a Running Watch?

No.

A basic stopwatch works.

So does your phone.

GPS watches are useful for tracking:

• Time
• Distance
• Pace
• Heart rate
• Training history

But don't let the data turn easy running into a daily performance test.

You don't need to set a personal record every time your watch finds a satellite.

Sometimes the correct pace is simply:

Easy.

What Should You Eat Before Running?

For a short, easy run, you may not need anything special.

If you've eaten normally during the day and you're running for 20–40 minutes, you're probably adequately fueled.

If you're running first thing in the morning or haven't eaten for several hours, a small carbohydrate-rich snack may help.

Examples include:

• Banana
• Toast
• Applesauce
• Granola bar
• Sports drink
• Small amount of cereal

As your runs become longer or harder, fueling becomes more important.

You don't need to turn a 25-minute jog into a Tour de France nutrition strategy.

What Should You Drink?

Drink normally throughout the day.

For short runs in moderate conditions, you probably don't need to carry fluid.

Longer runs, hot weather, high sweat rates, and individual differences change that.

As your running progresses, hydration and sodium replacement become more relevant.

But don't complicate Day 1.

Shoes.

Short run.

Water when you're thirsty.

We're good.

What About Running Form?

Don't obsess over it.

There is no single perfect running form that every person needs to copy.

You don't need to spend your first month thinking about:

• Foot strike
• Arm angle
• Vertical oscillation
• Ground contact time
• Cadence
• Whether your left big toe is contributing appropriately

Run naturally.

If you develop recurring pain or have a specific mechanical issue, that's when a qualified physical therapist, sports medicine professional, or experienced running coach can be useful.

Otherwise, you're allowed to just run.

How Do You Breathe While Running?

However you need to.

Seriously.

You don't need an elaborate 3:2 breathing rhythm to become a runner.

At easy intensity, your breathing should be controlled enough that you can speak.

As intensity increases, breathing gets faster.

That's physiology doing its job.

If you're gasping during what is supposed to be an easy run, the solution probably isn't a new breathing technique.

Slow down.

What If Everything Hurts When I Start Running?

Some discomfort is normal when beginning a new activity.

Muscle soreness, stiffness, and general fatigue can occur as your body adapts.

Pain that becomes progressively worse, changes your running mechanics, persists between workouts, or repeatedly returns deserves more attention.

Running injuries are also multifactorial. Research hasn't identified one training variable that perfectly predicts who gets hurt. Training load, previous injury, recovery, health, lifestyle, biomechanics, and other factors can all contribute.

Don't panic over every sensation.

Also don't spend three months limping because someone on Reddit told you pain is weakness leaving the body.

Use some judgment.

Common Beginner Running Mistakes

Running Too Fast

This is number one for a reason.

Slow down.

You'll eventually become faster because you're fitter, not because you forced every training run to become faster.

Doing Too Much Too Soon

Running feels exciting when you're improving quickly.

That's when people suddenly decide five runs per week sounds better than three.

Build gradually.

Your motivation may have increased overnight.

Your connective tissues did not get the memo.

Trying to "Make Up" Missed Runs

You missed Tuesday.

Life continued.

Don't cram Tuesday's workout into Wednesday morning and still perform Wednesday's workout that evening.

Resume the schedule.

One missed run doesn't matter.

Comparing Your Pace to Other Runners

There will always be someone faster than you.

There will also be someone who uploads their Garmin activity as "Easy Morning Jog" while running a pace that would require you to contact emergency services.

Their training isn't your training.

Making Every Run Hard

Hard running has a place.

So does easy running.

If every workout is hard, you aren't proving you're committed.

You're just making recovery unnecessarily difficult.

Quitting Because You Walked

Walking isn't failure.

A structured run/walk session is still running training.

Keep going.

A Simple Beginner Running Week

Here's an example:

Monday

Strength training or rest

Tuesday

25–30 minutes easy run/walk

Wednesday

Rest or walking

Thursday

25–30 minutes easy run/walk

Friday

Strength training

Saturday

30–40 minute easy run/walk

Sunday

Rest

That's it.

No lactate-threshold testing.

No double-threshold sessions.

No altitude camp.

Just consistent training.

Do that long enough and you'll be surprised what happens.

How Long Does It Take to Become a Runner?

You're a runner when you start running.

There isn't a pace requirement.

You don't need to finish a 5K.

You don't need a specific body type.

And you definitely don't need someone faster than you to approve your application.

If you mean, "How long until running starts feeling easier?"

Usually several weeks of consistent training makes a noticeable difference, although individual responses vary.

Give yourself time.

Your first few runs aren't an accurate representation of what running will always feel like.

Want the Entire Beginner Running Plan Built for You?

Starting running is simple.

Figuring out how to progress it for the next four months can get a little more complicated.

So I've already done that part.

The Simply Good Supplements 16-Week Running Program is completely free and includes structured training options for beginner, intermediate, and advanced runners.

If you're just starting out, the beginner progression gives you an actual plan to follow instead of waking up every morning and deciding whether today feels like a two-mile day or an accidental 10K.

Download the Free 16-Week Running Program →

You can also browse all of our free training programs and workout plans for running, strength training, hybrid training, plyometrics, and more.

No subscription.

No credit card.

No app that's free until you discover every useful feature requires "Premium Plus Pro."

Just download the program and start running.

Frequently Asked Questions About Starting Running

How should a complete beginner start running?

Start with short, easy sessions approximately three times per week. If continuous running is difficult, alternate short periods of running with walking. Gradually increase the running portions as your fitness improves.

How long should I run as a beginner?

Around 20–30 minutes of total exercise is plenty for many beginners. That can include both running and walking. You don't need to run continuously for the entire session.

How many days a week should a beginner run?

Three days per week is a practical starting point for many new runners because it provides regular training while allowing recovery between sessions. The appropriate frequency depends on your current fitness, training history, and other activities.

Is it okay to walk during a run?

Absolutely. Run/walk intervals are an effective way to gradually build running duration. Walking allows you to manage fatigue while still accumulating training time.

What pace should a beginner run?

Most beginner running should be performed at an easy, conversational effort. Don't worry about hitting a specific pace. Your appropriate pace depends on your current fitness and will change as you improve.

Should beginner runners follow the 10% rule?

Not necessarily. Despite its popularity, systematic reviews haven't established evidence for a universal rule limiting weekly mileage increases to exactly 10%. Training progression should be individualized and gradual rather than dictated by a single percentage.

When should I start running every day?

You don't need to. Many runners improve considerably while taking regular non-running days. Increase frequency only after you've adapted to your current workload and have a reason to add another running day.

Should beginners run for time or distance?

Either can work, but running for time is often simpler when you're starting. A 25-minute easy session removes the pressure to hit a certain mileage or pace.

Should beginners strength train?

Yes. Two weekly strength sessions can complement running and improve general strength. Evidence in established runners also suggests certain forms of strength training can improve running economy.

How long will it take until running feels easier?

Many beginners notice meaningful improvements within several weeks of consistent training, but there's substantial individual variation. Focus on consistency rather than trying to force rapid progress.

About the Author

Matt Mosman, MS, CISSN, CSCS

Matt Mosman is the founder and Chief Science Officer of Simply Good Supplements. He holds a master's degree and is a Certified Sports Nutritionist through the International Society of Sports Nutrition (CISSN) and a Certified Strength and Conditioning Specialist (CSCS).

Matt works at the intersection of sports nutrition, strength training, and endurance performance. He's also an endurance athlete who competes in road and trail running events, so running isn't something he only reads about in research papers.

His approach is pretty simple: understand what the evidence actually says, figure out how it applies in the real world, and don't make training more complicated than it needs to be.

Running is a particularly good example.

Start easy. Be consistent. Gradually do more.

You can optimize things later.

References

1. Videbæk S, Bueno AM, Nielsen RO, Rasmussen S. Incidence of Running-Related Injuries Per 1000 h of Running in Different Types of Runners: A Systematic Review and Meta-Analysis. Sports Medicine. 2015;45:1017–1026. The review found a higher pooled incidence of running-related injuries per 1,000 hours among novice runners than recreational runners.
2. Damsted C, Glad S, Nielsen RO, Sørensen H, Malisoux L. Is There Evidence for an Association Between Changes in Training Load and Running-Related Injuries? A Systematic Review. International Journal of Sports Physical Therapy. 2018;13(6):931–942. The authors found limited evidence linking sudden changes in training load with injury and no evidence supporting a universal 10% progression rule.
3. Fredette A, Roy JS, Perreault K, et al. The Association Between Running Injuries and Training Parameters: A Systematic Review. Journal of Athletic Training. 2022;57(7):650–671. The review included 36 studies and 23,047 runners and found conflicting evidence regarding specific running parameters and injury risk.
4. Llanos-Lagos C, Ramirez-Campillo R, Moran J, et al. Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine. 2024;54:895–932. High-load and combined strength-training methods improved running economy in the pooled analysis, while plyometric training produced benefits at some running speeds.
5. Llanos-Lagos C, Ramirez-Campillo R, Moran J, et al. The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis. Sports Medicine. 2024;54:1801–1833.