Running can seem both approachable and daunting. On one hand, it’s simple: all you need to do is throw on some shoes, step outside and run. On the other: you have to run.
“People think running is intimidating for a couple of reasons,” says Martinus Evans, founder and CEO of the Slow AF Run Club. First, it often happens outdoors – in full view of others. “A lot of people are self-conscious and nervous about what other people are going to say,” he explains.
Second, some people feel they’re not built for running – they worry they’re too big or too slow. But that doesn’t matter, Evans says.
“You can be a runner in the body you have,” he says. “It can still be something you own and enjoy.”
We talked to experts about how to start running.
Walk as much as you need to
“Start from where you are rather than where you want to be,” says Dr Randy Accetta, director of coaching education at Road Runners Club of America. Some novices are able to start running right away, but others may need to build up their walking strength first.
“We recommend that true novices begin by walking and spend a few weeks developing the ability to walk for upwards of an hour,” says Accetta.
When they first start running, many people – myself very much included – try to jog for as long as they can. But this can be draining, unpleasant and lead to injury.
Jasmine Adgerson, a community engagement manager for the Austin Runners Club in Austin, Texas, recalls that when she first started running, she had no idea how to pace herself. “I’d take off too fast, only to burn out in a few minutes,” she says. Every run felt exhausting and she couldn’t figure out how other people made it look so effortless.
Then, she started alternating between running and walking – running for short periods and then walking to recover. This made workouts feel more manageable, and over time Adgerson found she could run for longer periods of time and take fewer walking breaks.
Evans says he advises new runners to practice run-walk intervals, running for as little as 15 seconds and then walking for 90 seconds. If you can do more, bump the running up to 30 seconds. If you catch your breath before the 90 seconds of walking is up, try walking for just 60 seconds.
“The most important thing is to listen to your body and progress at a pace that feels sustainable,” says Adgerson.
Keep it slow
A common mistake new runners make is running too fast.
“A lot of people run and they’re hyperventilating,” Evans says. “Then they think, this is not sustainable.”
Evans suggests runs be at a conversational pace, meaning that while you’re running, you can have a conversation with a friend or “sing your favorite song at the top of your lungs”. This pace is a lot slower than most people expect, Evans says.
“The level of perceived effort should always be low,” says Accetta – a five or six out of 10.
Don’t run every day
When you start running, it will take your body time to adjust, so it’s important to give it time to recover.
Being consistent is more important than running a particular number of days, says Tia Accetta, who is a Road Runners Club of America certified coach. (Tia and Randy are married.)
“Try to do two runs a week for the first two weeks,” she suggests. If that feels good and you want to do more, try three runs a week for the next three weeks, and if that feels good, try bumping it up to four runs a week for the next three weeks.
Pay close attention to how each schedule feels. “If you start to feel overly fatigued and start lacking motivation to run, you are probably on the edge of overtraining,” Tia says. If that happens, cut back to two runs a week until you feel better.
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This is good practice even as you get deeper into your routine. “For any level of runner, we recommend scheduling a down-week every three to four weeks to give your body recovery time and an opportunity to absorb the training load you just completed,” she explains.
On days when you’re not running, it can be helpful to incorporate other exercise that will help strengthen your muscles and prevent injury.
To begin with, Adgerson ran two to three days a week, and mixed in other activities like cycling and strength training. She says this helped her stay strong, make progress and prevent burnout.
Get appropriate shoes
All you need to run is a pair of shoes – but they need to be the right pair.
“Running shoe technology has exploded,” Tia says. The number of options can feel overwhelming. But there’s no need to get too in the weeds. “For most of your running needs, the less technology the better,” she adds.
If possible, ask for help and try shoes on before you buy them. “Buying your first pair of running shoes off the internet is a receipt for injury,” says Randy.
Experts recommend visiting a running store where you can get properly fitted and try a wide variety of shoes. Notice which styles and brands feel best on your feet. Friends might swear by a particular shoe, but it might not be right for you.
Shoe brands fit differently, says Evans. “Typically, people find their particular brand, and that’s the shoe they stay in.”
Running shoes can be expensive – anywhere between $130 and $170 – but there’s no need to buy the priciest pair, Tia says.
This is a sizable investment upfront. “But considering how important your feet are, it’s absolutely worth it,” says Adgerson.
Treadmills can help you stay consistent
Some people love treadmills, others hate them. But they can be useful if you’re traveling or if you live somewhere very hot, cold or wet – not ideal conditions for outdoor running.
If you do run on a treadmill, Randy says to avoid running right against the front of the machine. For a better, longer stride, try to give yourself a foot or two of space “so you can swing your arms without hitting the front of the treadmill”.
If you like running, experts say the best and most enjoyable way to build your practice is to find a running community.
“Run groups not only keep you accountable but also make the sport so much more enjoyable,” says Adgerson, who is part of multiple clubs in Austin. “There is a deep sense of support and belonging in these spaces, and it is inspiring to see how running can bring people together.”
If you are in the US, the Road Runners Club of America has a long list of running clubs around the country. In the UK, you can find a running group through sites like RunTogether.
