How to Start Running: The Complete Beginner’s Guide

If you’ve never run before and don’t think you have what it takes to be “a runner”, I started at 32 feeling exactly the same. This is the guide I wish I had.

By Derek Paulson, Contributing Editor | Last Updated: 2026 | 15 min read

I started running at 32 years old because my doctor told me my cholesterol numbers were, in his exact words, a cry for help. I went home that very afternoon, laced up an old pair of sneakers I found in the closet, and jogged around the block. I made it about five whole minutes before I had to walk, completely out of breath and wondering if I was going to be able to make it back to my apartment. Two years later, I run most mornings before work if I didn’t have a rough night the day before and the thing that most surprised me is not that it got easier or that my body changed (though both of those things happened). I didn’t expect to find such a supportive community through running, people who show up on Saturday mornings for group runs and actually cared whether I made it or not.

If you’re reading this, you’re probably thinking about starting your running journey but unsure of how to begin it “right”. Maybe your doctor gave you the same talk mine did, maybe you want to feel healthier, or maybe you just saw someone jogging past your house and got inspired. Whatever the reason, the fact that you’re here means you’re already taking a big step in the right direction. Starting is the hard part, and you’re doing it right now.

Who This Guide Is For
✓ You have never run before, or it has been years since you last ran
✓ You can walk for 20 to 30 minutes without major difficulty
✓ You want a realistic, sustainable approach that doesn’t feel like punishment
✓ You’re looking for practical advice

Two Myths You Need to Stop Believing Right Now

Before we get into the practical how to start part, I want to address two myths that stop more people from running than anything else. I believed both of them when I started and they almost kept me from ever trying.

Myth 1: You need to be young and fit to “really start running”

I started at 32 which is not that late, but I was also 40 pounds heavier than I am now, completely sedentary, and had not done any intentional exercise since high school gym class. I ran my first 5K last year and finished behind a dozen people who looked like they could be my parents, including a woman in her late 50s who cruised past me at mile 2 like I was standing still. The point is not that I was slow (although I certainly was and frankly, still am), the point is that those people in their 50s and 60s were out there running the same race as I was and crushing it. You do not need to be young to start running, you just need to be willing to start slowly and build gradually.

As for your fitness level, just remember that nobody starts out fit. Fitness is what you earn by showing up consistently and the beautiful thing about running is that it meets you wherever you are. If you can only run for 30 seconds before you need to walk, that’s fine. That’s your starting point. In a month, you’ll be able to run for 5 minutes. In three months, you’ll run for 20 minutes straight and wonder how that happened.

Myth 2: You have to run a certain pace or distance before you can call yourself a runner

This one almost kept me from ever calling myself a runner, because I thought runners were people who did marathons or ran 8 minute miles, and I was neither of those things. The truth is that if you run, you are a runner. It doesn’t matter if you run a 15 minute mile or a 6 minute mile, if you run one mile or ten miles, if you run three times a week or six times a week. Running is not defined by speed or distance, it’s defined by the act of running. The person jogging slowly around the park for 20 minutes is just as much a runner as the person training for the Boston Marathon, and anyone who tells you otherwise is wrong.

I know it feels weird to call yourself a runner when you’re just starting out and you’re still walking more than you’re running, but the sooner you start thinking of yourself as a runner, the easier it becomes to keep showing up. You’re not trying to become a runner, you already are one. You’re just getting better at it.

What You Actually Need to Get Started

One of the things I love about running is how little you actually need to do it. You don’t need a gym membership, you don’t need a coach, you don’t need fancy gadgets. You need three things, and only one of them costs money.

1. A pair of proper running shoes

Do not try to start running in old sneakers, fashion shoes, or cross training shoes. I made this mistake on my first run, and my shins hurt so badly the next day that I almost gave up entirely. Running shoes are designed specifically for the repetitive forward motion and impact of running, and they make a massive difference in how your body feels. You do not need the most expensive shoe in the store, but you do need a real running shoe from a running brand.

Go to a running specialty store if there is one around your area and tell them that you’re brand new to running and need help finding a shoe. They’ll watch you walk, maybe have you jog for a few steps, and recommend a few options. Expect to spend 100 to 150 dollars, and know that a good pair of running shoes will last 300 to 500 miles, which for a beginner is six months to a year of use.

2. Comfortable clothes you can move in

You do not need special running clothes when you’re starting out. Wear whatever athletic clothing you already own, whether that’s old gym shorts and a T shirt or leggings and a tank top. The only thing that matters is that the clothes are comfortable, not restrictive, and appropriate for the weather. As you run more, you’ll figure out what works for your body and you can invest in technical running gear if you want, but in the beginning, just wear what you have.

3. A plan and the willingness to follow it

This is the part that costs nothing but matters the most. You need a plan for how you’re going to build up your running, and you need to actually follow that plan instead of doing what most beginners do, which is run too much too soon and get injured or burned out. The plan I’m going to give you in the next section is simple, realistic, and designed for people who have never run before. If you follow it, you will be running continuously for 20 minutes within a month, and you will do it without hating every second of it.

Your First Month: The Walk Run Method

The biggest mistake beginners make is trying to run continuously from day one. Your cardiovascular system can handle more than your muscles, tendons, and joints can handle, which means your lungs might feel fine while your legs are screaming at you to stop. The walk run method solves this problem by giving your body frequent breaks to recover, which allows you to build endurance without overwhelming your body.

Here’s your plan for the first month. You’re going to run three times per week, with at least one rest day between runs. Pick any three days that work for your schedule, like Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. Consistency matters more than which specific days you choose.

Week 1: Building the Foundation

Run 1: Alternate 1 minute of running with 2 minutes of walking. Repeat this cycle 6 times for a total of 18 minutes, then do a 5 minute walking cooldown. Total time: 23 minutes.

Run 2: Same as Run 1. Alternate 1 minute running, 2 minutes walking, repeat 6 times, then cooldown. You should feel more comfortable this time.

Run 3: Same structure, but try for 7 cycles instead of 6 if you’re feeling good. If not, stick with 6. Don’t push it.

Week 2: Extending the Run Intervals

Run 1: Alternate 2 minutes running with 2 minutes walking. Repeat 5 times for a total of 20 minutes, then 5 minute cooldown. Total time: 25 minutes.

Run 2: Same as Run 1. You’ll notice that 2 minutes of running feels very different from 1 minute. That’s normal.

Run 3: Try alternating 2 minutes running with 1 minute walking. Repeat 6 times, then cooldown. This is harder, but you’re ready for it.

Week 3: Building Continuous Running

Run 1: Alternate 3 minutes running with 2 minutes walking. Repeat 4 times, then cooldown. You’re running for 12 total minutes now.

Run 2: Alternate 4 minutes running with 2 minutes walking. Repeat 3 times, then cooldown. Four minutes will feel long at first.

Run 3: Try running for 5 minutes, walk for 2 minutes, then run for another 5 minutes, walk for 2 minutes, run for 5 minutes. That’s 15 minutes of running with breaks.

Week 4: Your First Continuous Run

Run 1: Run for 10 minutes straight, walk for 2 minutes, then run for another 8 minutes. This is a huge milestone.

Run 2: Run for 15 minutes straight, walk for 2 minutes if you need to, then walk as cooldown. You just ran for 15 minutes without stopping.

Run 3: Run for 20 minutes straight. That’s it. If you can do this, you’re officially a runner. If you can’t quite make it, that’s fine. Run for as long as you can, walk for a minute, then finish the time running. You’ll get there next week.

💡 Important Notes on This Plan
Go slow. Your running pace during these intervals should be slow enough that you can speak in short sentences. If you’re gasping for air, you’re going too fast.
Rest days matter. Your body gets stronger on rest days, not on run days. Do not skip them to try to progress faster.
Repeat weeks if needed. If a week feels too hard, repeat it before moving on. There is no shame in taking longer. The goal is to finish, not to rush.

The Seven Rules That Will Keep You Running

1. Start every run slower than you think you should

The single biggest mistake beginners make is running too fast, and I made this mistake for the first three months until someone finally told me to slow down. Your easy runs should feel almost embarrassingly slow, like you could walk faster if you wanted to. This feels unnatural at first because we associate running with speed, but slow running is what builds your aerobic base and teaches your body how to run efficiently. Speed comes later, after your body adapts. For now, just focus on time on your feet, not pace.

2. Listen to your body, but learn the difference between discomfort and pain

Running is uncomfortable, especially in the beginning. Your legs will feel heavy, your lungs will burn a little, you’ll be tired. That’s normal discomfort, and it’s part of the process of getting stronger. Pain is different. Pain is sharp, localized, and gets worse as you keep running. Shin splints, sharp knee pain, or anything that makes you alter your stride is pain, not discomfort. If something hurts, stop running and walk. One missed run is better than a six week injury.

3. Run three times a week, no more and no less

Three runs per week is the sweet spot for beginners. It’s enough frequency to see consistent improvement, but it’s not so much that you overwhelm your body. Running more than three times a week as a beginner dramatically increases your injury risk, and running less than three times a week makes it hard to build momentum and see progress. Pick three days, commit to them, and don’t try to do more just because you’re feeling good.

4. Every run should have a purpose

Even as a beginner, your runs should have a purpose. In the first month, your purpose is simple, build endurance by completing the walk run intervals as planned. Don’t go rogue and try to run farther or faster than the plan says just because you feel good on a particular day. Trust the plan, follow the progression, and save your energy for the next run.

5. Eat and hydrate like a normal person

You do not need special nutrition or hydration strategies when you’re running for 20 to 30 minutes at a time. Just eat normal meals, drink water throughout the day, and don’t do anything dramatic. If you run first thing in the morning, you can go fasted or have a banana or a piece of toast if you want. If you run later in the day, just make sure you’re not uncomfortably full. That’s it. Save the sports drinks and energy gels for when you’re running for over an hour, which won’t be for a while.

6. Find a running buddy or a group, even if it feels awkward

This is the one that changed everything for me. I spent the first six months running alone, and it was fine, but I didn’t really feel like I was part of the running community until I started showing up to a Saturday morning group run that met at a local coffee shop. It was awkward at first, because everyone seemed faster and more experienced than me, but within a few weeks I realized that nobody cared how fast I ran or how far I went. They were just happy I showed up. Running with other people makes you more consistent, because you don’t want to let them down, and it makes running more fun, because you have people to talk to and share the experience with.

If the idea of running with strangers feels too intimidating, ask a friend or family member to start running with you. Even if they’re also a complete beginner, having someone to check in with and compare notes with makes a huge difference.

7. Sign up for a race, even if it terrifies you

About a month into running, I signed up for a 5K that was two months away, and it was the best decision I made. Having a race on the calendar gave me a reason to keep showing up, even on days when I didn’t feel like running. I knew I had paid money, I had told people I was doing it, and I had a bib number with my name on it. That accountability kept me going through weeks when I otherwise would have quit. You don’t have to race to be a runner, but signing up for a race turns running from something you’re trying into something you’re training for, and that mental shift is powerful.

What to Do When You Don’t Feel Like Running

There will be days when you don’t feel like running. This happens to everyone, including people who have been running for decades. The difference between people who stick with running and people who quit is not that the first group always feels motivated, it’s that they’ve learned how to run even when they don’t feel like it.

On days when you don’t feel like running, make a deal with yourself. Tell yourself you’ll put on your shoes and run for just 5 minutes, and if you still feel terrible after 5 minutes, you can stop and go home. Nine times out of ten, you’ll feel fine after 5 minutes and you’ll finish the run. The hardest part is starting, not the run itself. Once you’re moving, momentum takes over.

If you get to 5 minutes and you genuinely still feel awful, stop. Go home. It’s fine. Maybe you’re getting sick, maybe you didn’t sleep well, maybe your body just needs a rest. One missed run is not going to derail your progress. What will derail your progress is forcing yourself to run when you feel terrible and then associating running with misery. Give yourself permission to skip a run when you need to, and then come back the next scheduled run day and keep going.

Common Beginner Problems and How to Fix Them

Side stitches

That sharp pain in your side that shows up a few minutes into a run is called a side stitch, and it’s incredibly common in beginners. The cause is not completely understood, but it’s probably related to your diaphragm and how you’re breathing. When you get a side stitch, slow down to a walk, take deep breaths, and press on the area where it hurts while you walk. It should go away within a minute or two. To prevent side stitches, don’t eat a large meal within two hours of running, and focus on breathing deeply and rhythmically while you run.

Feeling like you can’t breathe

If you feel like you can’t catch your breath while running, you’re running too fast. Slow down until you can breathe comfortably through your nose and mouth. There’s no such thing as too slow when you’re starting out. Your goal is to finish the run, not to set a speed record. As your cardiovascular fitness improves, you’ll naturally start running faster at the same effort level, but that takes weeks and months, not days.

Sore legs the day after running

Muscle soreness after running is normal, especially in the first few weeks. Your legs are adapting to new stress, and soreness is part of that process. Light soreness is fine and will go away as your body adapts. If you’re so sore that you can barely walk, you did too much and you need to dial back the intensity or volume on your next run. Gentle movement like walking or easy stretching can help with soreness, but the best cure is just time and consistency.

Blisters

Blisters are caused by friction, usually from shoes that don’t fit properly or socks that bunch up. Make sure your running shoes fit correctly with about a thumb’s width of space between your longest toe and the end of the shoe, and wear moisture wicking running socks instead of cotton socks. If you’re getting blisters in a specific spot, try putting a small piece of moleskin or athletic tape on that area before your run to reduce friction.

What Happens After the First Month

If you follow the plan I laid out, you’ll be running continuously for 20 minutes by the end of your first month. That’s a huge accomplishment, and you should feel proud of it, because most people who say they want to start running never make it this far. You did.

So what comes next? You have a few options. You can keep running 20 minutes three times a week and just enjoy the fact that you’re a runner now. There’s nothing wrong with maintaining what you’ve built. Or you can keep building, either by adding more time to your runs or by adding a fourth run day to your week. If you signed up for a 5K, you can follow a specific 5K training plan to prepare for that race. If you’re feeling ambitious, you can start thinking about a 10K or even a half marathon down the road.

The beautiful thing about running is that it grows with you. There’s always a next step if you want one, but there’s also no pressure to keep pushing farther or faster if you’re happy where you are. Some people run the same 3 mile loop three times a week for years and love it. Other people are always chasing the next race or the next distance goal. Both approaches are valid, and you get to decide which one fits your life.

What I can tell you from my own experience is that running at 32 was one of the best decisions I made, not because it made me faster or fitter or thinner, though all of those things happened. It was the best decision because it gave me a community of people who show up on Saturday mornings and care whether I made it or not, and because it gave me a sense of accomplishment that carries over into other parts of my life. When you do something hard like going from never running to running for 20 minutes straight, you start to believe you can do other hard things too.

You’re not trying to become a runner. You already are one. You’re just getting started.

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