How to start running (when you can't run yet)

Most people who decide to start running go out, run as fast as feels normal, are out of breath after two minutes, and conclude that running isn't for them. It isn't their body that failed. It's the method.

Here is the method that works.

1. Don't run continuously yet

Alternate. Run for one minute, walk for 90 seconds, repeat eight times. That is week 1 of almost every successful beginner plan, including Couch to 5K. The walking isn't a break from training — it is the training. It lets you run more in total than you could in one go, and that total is what builds fitness.

2. Run much slower than you think

The right pace is one where you could still speak in short sentences. For most beginners that feels almost silly — barely faster than a brisk walk. Do it anyway. Running too fast is the reason beginners feel like they're dying, and the reason they quit.

3. Three times a week, never two days in a row

Three sessions a week is enough to improve steadily. A rest day between them gives your legs time to adapt — your muscles and lungs recover overnight, your tendons and shins don't.

4. Warm up by walking

Five minutes of brisk walking before you start running. It sounds optional; it isn't. Your first running interval feels dramatically easier when your body is already warm.

5. Give it eight weeks

From zero to running 30 minutes takes most people about eight weeks. Not two. The people who try to do it in two weeks are the ones who end up with shin splints in week three.

What you need to start

• Shoes: running shoes that fit well and feel comfortable from the first minute. You don't need the expensive ones.
• Clothes: anything you can sweat in. Avoid cotton socks if you blister easily.
• A timer: a phone app that tells you when to run and when to walk is the simplest.

How to breathe when you run

Through your mouth and nose, whatever feels natural. There's no special technique you need to learn. If you can't get enough air, you're running too fast — that's all it is. Our guide on being out of breath when running goes deeper.

Where to run

Anywhere flat and safe to start with. Parks, quiet streets, a track. Hills can wait. A treadmill is fine too.

Is it normal to feel sore?

Mild muscle soreness the day after — yes, especially in weeks 1 and 2. Sharp pain, pain that gets worse while you run, or pain in one spot on a bone — no. Stop and rest, and see a doctor if it doesn't settle. Read more about knee pain and shin splints.

The one mistake that makes people quit

Doing too much in the first two weeks. Motivation is highest at the start, and so is the temptation to run every day, run longer, run faster. Don't. The plan feels too easy in week 1 on purpose. Being slightly bored is how you know it's working.