How to start running: The beginner-friendly advice for creating a plan

"I'm just not a runner."

As a long-distance runner and marathoner with over 20 years of experience, I hear this all the time from beginners who assume running is a gift — you either have it or you don't. Like swimming, weightlifting, cycling or any other form of exercise, running is a skill that requires time, gradual progression and a lot of patience. No one wakes up one day and effortlessly runs for miles if they've never trained before (except maybe for Forrest Gump).

If you really want to know how to start running, put away your "natural ability" beliefs. The real key to success is consistency. Give yourself time to adapt, build endurance and strengthen your body and mind. And if you stick with it, soon you might just call yourself a runner — and mean it!

To help get started, I spoke with two Road Runners Club of America-certified coaches who share their top expert tips for beginning your running journey safely and enjoyably.

Benefits of running

Running offers a powerful combination of physical and mental benefits. It's an excellent way to build cardiovascular endurance, improve overall fitness and support weight management. It can even help you live longer: A 2020 study found that runners had a 27% lower risk of death from all causes, along with a 30% lower risk of death from cardiovascular disease and a 23% lower risk from cancer compared to non-runners.

The mental health benefits are equally impressive. Like most forms of regular exercise, running has been linked to lower rates of depression and anxiety and improved mood. Part of the reason? Running releases feel-good brain chemicals, endorphins, that can improve your sense of well-being. Or, as Elle Woods so aptly put it in Legally Blonde: "Endorphins make you happy."

Research backs her up. For example, one small study published in 2023 found that adults who engaged in just two running sessions weekly showed the same depression recovery rates as antidepressant medication — both around 44% — with runners gaining the added bonus of improved physical health.

On the feel-good front, running can also offer social benefits if you join a running group or regularly schedule chat-and-run jogs with a friend. Unless you're tackling an intense speed workout, most runs should be relaxed enough to hold a conversation, making them an excellent opportunity for socializing while logging miles.

Finally, one of the biggest advantages of running is its undeniable accessibility — running is completely free. Sure, you'll need to invest in proper running shoes and comfortable workout apparel, but there's no need for a gym membership or additional equipment. If you live in a safe area, you can step outside and start running right from your front door or head to a nearby park or trail.

Before you start

If you have any health conditions or a history of injuries, consult your doctor before lacing up. Once you get the all-clear, start your search for the best running shoes. Don't — we repeat, don't — simply grab any old pair in your closet. "One of the biggest mistakes new runners make is saying, 'Oh, if I keep up with running, then I'll eventually buy shoes,'" says Nikkia Young, a Road Runners Club of America (RRCA) Level 1-certified coach. "Buying the right gear up front can help to avoid injury." To get the proper pair, skip online shopping and head straight to a brick-and-mortar running shop, so a knowledgeable store associate can assess your foot mechanics, running style and injury history to ensure you're fitted with the best shoes for your needs.

And while the cost of good running shoes can be daunting, Young proposes you think of it as an investment. "If the price tag seems a bit steep, think about what you might spend on physical therapy to heal from an injury if you don't start with the right shoes up front," she says.

Beyond sneakers, you're going to need comfortable activewear suited for running, such as moisture-wicking shorts or tights, quality socks and a supportive sports bra. While premium brands like Nike and Lululemon offer high-performance options, affordable, high-quality gear can be found at retailers like Target and Old Navy. (Learn what coaches recommend you wear on a run.)

As a USA Track & Field Level 1-certified run coach, I always emphasize setting realistic goals. That means, if you've never run before, don't attempt a marathon after a few months of training. Instead, start small. For example, aim to run a mile without stopping before gradually building toward longer distances. Once you've developed a solid foundation, consider targeting a 5K or 10K race as your first major milestone.

Building a running plan for beginners

Wondering how to start running for beginners? The key is patience. Most coaches recommend new runners start with a walk/run program to gradually build cardiovascular endurance, confidence and injury resistance, says Mariebeth Marsh, an RRCA Level 1-certified coach. This method allows your body to adapt to the demands of running while minimizing the risk of overuse injuries.

Young often starts new runners — and those returning to exercise after a break — with 30-second running intervals followed by 30 seconds of walking, progressively increasing to five minutes of running and one minute of walking. "This is a great way to keep the body fresh and improve recovery time, which is especially beneficial for newer runners," she explains. Marsh agrees, noting that this gradual progression helps prevent injury while building endurance.

Marsh recommends maintaining the same schedule and mileage for three weeks before making any adjustments, giving your body time to adapt. For example, a beginner might start by running or running/walking 1 mile three times weekly, then maintain this routine for three weeks while monitoring pace, recovery and overall physical response before gradually increasing mileage.

Prioritizing recovery and listening to your body

When building a running plan for beginners, remember that rest days are just as important as training days. I've been running for over 20 years, and I still take two rest days weekly — whether I'm training for a marathon, a half marathon or simply maintaining fitness. After a big goal race, I'll even take one to two full weeks off to allow my body to recover.

Equally important is learning to listen to your body. If you feel exhausted, sore or in pain while running, take a break. A missed run here and there won't derail your progress, but pushing through pain can lead to injury and long-term setbacks. Prioritize smart training and recovery. That's the key to staying consistent and injury-free as you build your running habit.

Staying motivated

Starting any new exercise routine is challenging, and running is no exception. The way to stick with it is to find ways to keep it fun, engaging and rewarding as you progress. One of Young's favorite ways to stay committed is to find a local running group — or even just a couple of running buddies if a larger group feels intimidating. "They can help to build that accountability and provide a safe space until you feel comfortable joining a larger run crew or club," she explains. Research shows she's right. For instance, a small 2022 study found that group running programs not only helped previously inactive people become consistent runners, but also boosted their confidence and mental well-being, making them more likely to stick with running long-term.

Mix up your routes for a fresh perspective

If running the same loop is getting boring, explore new corners of your city — or simply run your usual route in reverse, says Young. Beyond simply changing locations, you can also experiment with different terrain to challenge your body in new ways. Running on trails, boardwalks or hilly routes can activate different muscle groups, improve endurance and break up the mental fatigue of running the same roads every day.

Track your progress with running apps

Another great way to stay motivated is to track your progress using a fitness app. One 2020 report found that fitness trackers can help increase physical activity by about 45%. Today, there's a tracker for every running style. Young and Marsh recommend favorites like Apple Fitness, Couch to 5K, Nike Run Club and Runkeeper — with Marsh particularly praising Runkeeper's run/walk intervals for helping beginners build a solid routine. (Figure out which fitness tracker is best for you.)

Common challenges

When you're figuring out how to start running, you need to factor in any potential hurdles — from side stitches to blisters, but most have simple fixes. Well-fitted running shoes and moisture-wicking socks prevent blisters, while weather-smart clothing keeps you comfortable in any conditions. Trade outdoor runs for treadmill runs when temps climb above 98.6 degrees Fahrenheit with 70% to 80% humidity (that combo's a recipe for overheating). Stay fueled and hydrated to dodge cramps and energy crashes, and remember: Rest days aren't optional. Your body needs that recovery time to adapt to your new routine.

FAQs

How often should I run?

If you're new to running, start with every other day to let your body adapt. More experienced runners can build up to five to six days per week. But always listen to your body — proper recovery prevents injury and burnout. Remember, the ideal number of running days per week depends on your goals, experience level and injury history.

How far should I run when starting?

If you're new to running, alternate 30 seconds of running with 30 seconds of walking, advises Young. As you build strength, stretch those running intervals (gradually) to five minutes with one-minute walking breaks. Once you can comfortably run a full mile without stopping, you're ready to target bigger goals, like a 5K or 10K. The key? Progress gradually — it keeps you injury-free while building endurance.

How can I prevent running injuries?

Start with properly fitted shoes, then listen to your body. Keep most runs relaxed and conversational — you should be able to chat while running. Gradually build your weekly mileage to avoid the "Too much, too soon" trap that leads to overuse injuries. If something hurts or feels off, rest. Taking those recovery days prevents small issues from becoming serious setbacks.

What are some good running apps or resources?

Young and Marsh swear by Couch to 5K, Nike Run Club and Runkeeper for their guided workouts and training plans. Garmin Connect and Apple Fitness also come highly recommended. Want a social kick? Strava lets you connect with other runners while tracking your progress.

Should I enlist a running coach?

If you're looking for extra support, accountability or expert advice, go for it! "A running coach, either virtual or in person, can tailor a plan to fit your schedule, physical needs and goals," says Marsh. And don't wait to get started — Young emphasizes that "You're never too inexperienced for a running coach."

Meet our experts

• Nikkia Young, Road Runners Club of America Level 1-certified coach, Richmond, VA

• Mariebeth Marsh, Road Runners Club of America Level 1-certified coach, Durham, NC

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.