How to Start Running: The Ultimate Beginner’s Guide

If you’ve been physically inactive for a while or have never identified as athletic, it can feel daunting to figure out how to start running (if that’s your exercise of choice). But guess what? Starting a running journey is also exciting and empowering.

Whether your goal is weight loss, improved fitness, or better mental health, knowing how to run is a powerful thing. With the right mindset and guidance, you can learn how to get into running and stick with it.

Before diving into a training plan, check in with your healthcare provider (particularly if you’ve been sedentary for some time) to ensure you start exercising safely. And do some research so you’re confident and prepared — we can help with that part.

Keep reading for an approachable beginner’s guide to running.

Mike Bohl, MD, licensed physician, certified personal trainer, and Director of Medical Content & Authority at Hims & Hers, emphasizes that running gear plays a big role in form and comfort.

Here’s what you’ll need:

• A supportive sports bra. There’s nothing more annoying than a bra that causes chafing or squeezes the living daylights out of your chest. A good sports bra should be snug and supportive but not too tight.

• A good pair of running shoes. Well-fitted footwear with plenty of ankle support is key. Dr. Bohl says that the right pair prevents blisters and helps you maintain good posture. Consider talking to a trained expert to find shoes suited to your body and running style.

• Breathable clothing and layers. Some research reviews suggest links between proper workout clothing and performance. Comfy running clothes designed to support movement and regulate temperature might help keep your mind and body confident and distraction-free.

• A reusable water bottle. Staying hydrated is essential to any running program. If you’re running on a treadmill, keep a water bottle within reach so you can replenish fluids. Or get a wearable option so you can run hands-free outside.

• Extra accessories. A sweatband, headband, or cap can make your run more comfortable. Don’t forget sunscreen if you’re running outside!

A proper warm-up is essential for running safely and effectively. Incorporate dynamic stretches, focusing on key areas like your hamstrings, to get your muscles ready for action.

But preparation doesn’t stop at warm-ups — taking care of your overall health is just as important. Here’s how:

• Stay hydrated. Drink plenty of water before and after your runs. For longer runs, sip water throughout to keep your energy up and prevent dehydration.

• Prioritize sleep. Sleep impacts everything from motivation to workout performance. Poor sleep can lead to fatigue, making exercise feel harder and reducing your drive to stay active. The CDC (Centers for Disease Control and Prevention) recommends adults get a solid seven hours or more of sleep a night.

• Eat a balanced diet. Eating a balanced diet can support your running routine. Focus on protein and fiber-rich foods like fruits, veggies, whole grains, legumes, and nuts to fuel your workouts and aid recovery.

When you’re just starting out, don’t stress about how long, far, or fast you’re running. What matters most is simply hitting the pavement (or treadmill) — especially during your very first run.

Keep in mind that every running journey is unique, so focus on your current fitness level instead of trying to match past achievements or other people’s progress. 

According to the U.S. Department of Health and Human Services (HHS), beginner runners should “start low and go slow,“ gradually increasing intensity, frequency, and duration over time.

So, rather than focusing on metrics and accomplishing big goals, try:

• Easing into it. Begin each run with a proper warm-up, and cool down gradually to let your heart rate adjust.

• Stretching. Adding stretches at the end of each run can help prevent soreness and improve flexibility.

• Leaning into rest days. Rest is just as important as running — it’s when your body recovers and gets stronger.

This is where you break up running with walk intervals to ease into building endurance. It can help you get more mileage with each exercise session and avoid straining muscles or overworking yourself.

For example, you could try walking for two minutes and then running for 30 seconds. Gradually work on increasing your run time and lowering your walk time.

Good running form not only makes running feel easier but also helps prevent injuries and build strength. Here’s a breakdown of the proper form for running, according to Dr. Bohl:

• Upper body. Keep your head up and eyes looking forward. Relax your shoulders to avoid tension, and let your arms swing naturally at your sides. Bend your elbows at about 90 degrees, and keep your hands loosely cupped.

• Core. Engage your core and keep your torso upright with a slight forward lean. Avoid bending at the waist — this helps maintain balance and reduce strain on your lower back.

• Lower body. Point your hips forward and avoid overstriding (reaching too far with your leading leg). Aim to land with your knee slightly bent and aligned with your foot to cushion each step.

• Feet. Strike the ground with your midfoot (instead of your heel) to distribute the impact more evenly.

Combining strength training with cardio can supercharge your fitness routine. Building upper- and lower-body strength with moves like lunges and squats strengthens your glutes, quads, and hamstrings, which can improve your running performance.

It can also help with weight loss. One study of people with overweight found that 12 weeks of combined resistance exercises and cardio led to more weight loss and better fitness levels than doing just one or the other. 

Dr. Bohl put together a four-week beginner’s running schedule designed to gradually build your running endurance and confidence.

If you need more time to progress, feel free to extend each week into two or three weeks — or stick with a level that feels right for you.

Dr. Bohl advises runners to listen to their bodies. “If you’re in pain or overly fatigued, take a break to recover,” he says, noting that one full rest day each week is crucial to help your body recover. “And don’t forget to stay well-hydrated and maintain a balanced diet for energy.“

Before you start, check in with your healthcare provider to ensure you’re ready.

Ready to get started? Here’s a step-by-step sample guide for new runners.

Week 1: Get Comfortable With Movement

Monday, Wednesday, and Friday running schedule:

• Warm-up. Walk for five minutes.

• Workout. Alternate one minute of running with two minutes of walking (repeat six times).

• Cool-down. Walk for five minutes.

Optional weekend workout: 20-minute walk or cross-training (biking, yoga, or pilates).

Week 2: Extend Your Running Time

Monday, Wednesday, and Friday running schedule:

• Warm-up. Walk for five minutes.

• Workout. Alternate two minutes of running with two minutes of walking (repeat six times).

• Cool-down. Walk for five minutes.

Optional weekend workout: 20-minute walk or cross-training session.

Week 3: Build Endurance

Monday and Wednesday running schedule:

• Warm-up: Walk for five minutes.

• Workout: Alternate three minutes of running with two minutes of walking (repeat five times).

• Cool-down: Walk for five minutes.

Friday running schedule:

• Warm-up. Walk for five minutes.

• Workout. Alternate four minutes of running with two minutes of walking (repeat four times).

• Cool-down. Walk for two minutes.

Optional weekend workout: 30-minute walk or cross-training session.

Week 4: Ease Into Continuous Running

Monday running schedule:

• Warm-up. Walk for five minutes.

• Workout. Alternate five minutes of running with two minutes of walking (repeat four times).

• Cool-down. Walk for five minutes.

Wednesday running schedule:

• Warm-up. Walk for five minutes.

• Workout. Alternate eight minutes of running with two minutes of walking (repeat three times).

• Cool-down. Walk for five minutes.

Friday running schedule:

• Warm-up. Walk for five minutes.

• Workout. Run for 10 minutes, walk for three minutes, and then run for another 10 minutes.

• Cool-down. Walk for five minutes.

Optional weekend workout: 30-minute walk or cross-training session.

Find answers to frequently asked questions about how to start running below.

Can Running Help You Lose Weight?

While most experts agree that eating healthier is the most effective weight loss strategy, running can play a big role, too.

Why? Running increases heart rate and metabolism. A good way to think of it is that the harder your heart works, the more calories you burn. Things like sprinting or walking briskly uphill burn calories quickly, but maintaining a moderate-intensity jog for a longer time can also burn a lot of calories.

Still, running is just one piece of the weight loss puzzle. It’s most effective when paired with other healthy habits, like getting enough sleep, staying hydrated, eating a balanced diet, and strength training.

What Are the Health Benefits of Running?

Though weight loss is often a primary motivator for exercise, it’s far from the only benefit of running. In fact, focusing solely on weight loss can lead to frustration and disrupt your routine if progress stalls, according to one study.

Improving fitness, feeling better, and boosting your overall health can also be great motivators.

Running offers a host of health benefits, including:

• Improved cardiovascular and lung health. Regular cardio strengthens your heart and lungs, enhancing overall endurance.

• Stronger muscles and bones. Running can help build muscles and might increase bone strength, supporting long-term mobility and health.

• Better mental health. It can be a great stress-reliever. Physical activity triggers the release of endorphins — the “feel-good“ hormones that boost mood, ease pain, and even reduce symptoms of anxiety and depression.

A big review of 218 studies on exercise and mental health found that combining running and interval training with SSRIs (a type of antidepressant) helped reduce depressive symptoms more than just medication alone.

How Often Should I Run?

The key to building a running habit is finding the right balance — you don’t want to overdo it and risk burnout or injury. Start slow, listen to your body, and gradually increase the frequency as you get stronger.

Try starting with two to three days a week and see how it goes from there. As a general frame of reference, adults should aim for:

• Two and a half to five hours of moderate activity (like jogging) per week

• Or a little over an hour to two and a half hours of vigorous activity (like running) per week

• Plus muscle strength training (such as resistance training or weight lifting) at least two days a week

• Or a mix of all of the above!

When in doubt, remember that long-term consistency is better than short-term intensity.

How Fast Should I Run?

In general, you should be able to chat while running without feeling like you’re gasping for breath. This is the safest approach, especially for those just starting out. It’s called a “conversational pace.“

How fast you go will also depend on whether you’re training for long-distance running or speed. If you’re working on longer distances, prioritize endurance over a fast pace — running faster can come later.

After all, the tortoise beat the hare. Focus on building a solid base before worrying about your speed or the amount of time it takes to finish.

How Far Should I Run?

When starting out, try to forget about mileage. Instead, focus on how long you’re running.

Start with manageable time-based goals, like 10 to 20 minutes of alternating running and walking. Gradually increase the time as your stamina gets better.

Progress isn’t always linear, either. You might feel stronger one week and need to take it a little easier the next.

Slow and steady is the name of the game.

How Can I Stay Motivated With Running?

Staying motivated varies from person to person. But here are some tips to keep you moving:

• Get into a rhythm. Building a routine makes running feel less like a chore and more like second nature. Studies show that forming an exercise habit takes six to seven weeks of consistent effort. Over time, running at a specific time of day can start to feel automatic.

• Be consistent. Speaking of habit formation, consistency is key. Research shows that those who stick to a regular exercise schedule, especially at the same time of day, work out more often and for longer durations. 

• Join a running club. Consider joining a running club, buddying up with a friend, or finding a supportive fitness community. Studies consistently show that peer support increases physical activity and makes it more enjoyable, helping you stay on track while building connections.

• Set small goals for yourself. Start with something manageable, like running for two minutes, and work toward bigger goals, like a 5K or half-marathon. Specific, realistic goals help you stay committed and make progress feel rewarding. When you see improvements in your fitness level, it boosts satisfaction and keeps you motivated. So definitely celebrate the wins — big and small — along the way.

• Use a running app. Apps like Strava, Nike Run Club, and Couch to 5K are excellent tools for tracking progress, staying organized, and celebrating milestones.

• Experiment with different settings. Not everyone loves the treadmill. Try city streets, trails, or parks to see what energizes you most.

• Work with a running coach. Sometimes, having someone to guide or cheer you on can make all the difference in staying committed. If you’re interested in working with a professional who can show you the ropes, look into running coaches or personal trainers.

If you need goal-setting pointers, read about SMART goals (specific, measurable, achievable, relevant, and time-bound) in our blog.

Whether your goal is to improve fitness, build endurance, or enjoy the mental health benefits of cardio exercise, this guide on how to start running for beginners is a great place to start.

Bookmark this page so you can revisit the sample schedule, and remember these key takeaways on how to get into running:

• Take the pressure off and ease into your running routine rather than focusing on hard-and-fast metrics. Learning the basics (like proper form) and aiming for gradual progress will lead to more sustainable running habits so you can reap the benefits for years to come.

• Stick to a specific and find out what motivates you to do so. Embrace tools like apps, running coaches, accountability partners, or whatever else works for you.

• Think holistically. That means considering other factors that contribute to a healthy lifestyle, such as nutrition and sleep.

Last but certainly not least, remember that running requires effort and energy for everyone, regardless of fitness level. So, here’s the mantra: Be patient with yourself and take things slowly.

Want to incorporate muscle-building workouts into your fitness routine? Here’s a complete, beginner-friendly guide to strength training.