How to start running is one of the most searched fitness questions in the world — and for good reason. Running seems simple: lace up, head out the door, and go. Yet countless people quit within weeks. The reason isn’t lack of motivation or willpower. The real problem is how they start.
The two biggest mistakes new runners make
The first big mistake is starting too hard. When you push yourself into long or fast runs right away, your body has no time to adapt. You end up exhausted, sore, and discouraged. This often leads to skipped sessions — and eventually quitting altogether.
The second mistake is the opposite: not running frequently enough. Running once a week feels like starting from zero each time. Without consistency, your fitness doesn’t improve and running never becomes easier or more enjoyable. Ironically, this often traces back to mistake #1 — going out too hard, then needing so much recovery that you can’t build rhythm or momentum.
The key to success is to start gently, run often, and build up gradually. It’s much better to run three very short, easy sessions a week than one hard one.
Why running is high impact — and why that matters
Running is a high-impact sport. With every stride, your body absorbs forces up to three times your body weight. This is actually a good thing: impact strengthens bones, tendons, and connective tissue. It stimulates adaptation that walking or cycling simply can’t match.
However, if your muscles, tendons, and joints aren’t yet conditioned to handle this load, jumping straight into frequent or intense running can overload tissues and cause injuries such as shin splints, plantar fasciitis, or stress fractures.
Progressive loading is crucial. Start with short intervals and increase total running time very slowly — no more than 10% per week — to give your body time to adapt and avoid injuries.
Why running alone won’t make you fit
Running improves cardiovascular fitness, especially VO₂ max — your body’s ability to use oxygen efficiently. This is valuable, but fitness is not only VO₂-related.
True fitness also requires:
- Strength and muscle mass — for joint stability, posture, and power
- Mobility and balance — to maintain healthy movement patterns and prevent injuries
- Anaerobic capacity — short bursts of high power output
- Durability and resilience — the ability to recover from stress
Running alone does not develop all of these. Without strength training, especially for your legs, hips, and core, running can break you down faster than it builds you up. Combining running with two strength sessions a week creates a much more well-rounded, injury-resistant foundation.
Putting it all together: a simple plan to start running
Starting to run can feel intimidating, especially if you don’t come from a sports background or have taken a long break from exercise. Remember: the goal is to build consistency, not test your limits.
- Frequency over intensity — Aim for 3 short sessions per week. Think easy and repeatable, not epic.
- Run-walk intervals — Start with something like 2-3 minutes running, 1 minute walking, for 20-30 minutes total. If that feels too hard right now, begin with even just 1 minute of running followed by 3 minutes of walking — this is absolutely fine and still counts as running. Gradually lengthen the run segments as your body adapts.
- Add strength work — Two sessions per week focusing on squats, lunges, glute bridges, and core.
- Progress slowly — Increase your weekly running time by no more than 10% per week.
- Listen to your body — Mild soreness is normal, pain is not. Rest when needed.
An excellent resource for beginners
If you want more guidance on how to start running, including structured plans, tips, and motivation, Runner’s World is a great place to go. Their “Beginner” section gives tools, training plans, advice on injury prevention, gear, and more. (Runner’s World)
The bottom line – how to start running
If you want running to become part of your life — and not just a short-lived challenge — the best approach is patience and consistency. Start easy, run often, get stronger, and build gradually.
Soon, running will stop feeling like a chore and start feeling like something your body wants to do.
