How to Start a Running Plan: A Simple Guide for Beginners

Starting a running routine doesn’t have to be overwhelming. Whether you’re aiming for better health, stress relief, or a new challenge, running can be one of the simplest and most rewarding habits to build.

This beginner-friendly guide keeps it simple, with just a few things to keep in mind as you begin.

Walk-Run Intervals Are Your Best Friend

If you’re new to running, alternating between walking and jogging helps build endurance without overloading your body.

Try this:

• Week 1: 1 min jog / 2 min walk (20–30 minutes total)

• Week 2: 2 min jog / 2 min walk

• Week 3: 3 min jog / 1 min walk

This gentle approach prevents injury and builds confidence.

Invest in Good Shoes (It Makes a Difference)

The right shoes can prevent pain and make your runs more enjoyable. If you're not sure what to get, look for brands like Brooks, HOKA, or ASICS.

Tip: Not ready to visit a running store? Check out this well-rated beginner running shoe on Amazon.

Don’t Overthink It—Just Start

You don’t need a fancy app, a training schedule, or a perfect routine. Pick three days a week that work for you and commit to getting outside. Keep a note on your phone to track what you did, and how you felt. That’s more than enough to get started.

Small milestone? Celebrate it. Whether that’s your first 10-minute jog or just lacing up three days in a row, progress is personal.

The Takeaway: Running doesn’t have to be serious or intense to count. With a pair of supportive shoes, a little structure, and a willingness to begin, you’re already on your way.