How to start running from scratch
Starting is easier than it looks if you do it gradually. The key: mix walking and jogging, go slowly, and be consistent rather than demanding.
Who is it for?
For anyone who has never run or stopped a long time ago. If you have health concerns, get a medical checkup before starting.
Walking + jogging
Start with intervals: for example 1 minute of easy jogging and 2 of walking, repeated for 20–30 minutes. Week by week, increase the jogging and cut the walking until you can run continuously.
How many days and what pace
Three days a week with a rest day between sessions is a good start. The right pace lets you speak in short sentences: if you're gasping, you're going too fast.
Looking after yourself to keep going
Sharp pain, or pain that gets worse, is a sign to stop. Comfortable shoes, gradual progression and rest days prevent most beginner problems.
Common mistakes
- Running hard from day one.
- Doing it every day without rest.
- Comparing yourself with other runners.
- Quitting after the first hard day: it's normal for it to feel tough at first.
Frequently asked questions
How long until I can run 30 minutes straight?
It varies by person, but with three sessions a week many beginners get there in 6–10 weeks, as long as they progress without rushing.
Do I need a plan to start?
It isn't required, but it helps: a plan tells you how much to do each day and avoids the classic mistake of starting too hard.