How to Start Running

You do not have to be fast, fit, or fearless to start running. You just need a pair of comfortable shoes and a plan that is kind to your body. This one mixes running and walking, so you build up slowly.

A quick note first: if you are new to exercise or have a health condition, check with a doctor before you begin. Stop if anything hurts.

What you need

• Shoes that feel good on your feet. A local running store can help you find a pair, but any supportive sneakers are fine to begin.
• Clothes you can move in.
• A watch or phone timer.
• About 30 minutes, three days a week.

How it works

Each session starts with 5 minutes of brisk walking. Then you alternate running and walking for the time listed. Finish with 5 minutes of easy walking.

Run slowly. A good pace is one where you could say a short sentence out loud. If you cannot, slow down or walk.

The 8-week plan

Do three sessions a week, with a rest or easy day between them.

Week	Each round	Rounds	Total time
1	Run 1 min, walk 2 min	8	24 min
2	Run 1 min, walk 90 sec	8	20 min
3	Run 2 min, walk 2 min	6	24 min
4	Run 3 min, walk 2 min	5	25 min
5	Run 5 min, walk 2 min	4	28 min
6	Run 8 min, walk 2 min	3	30 min
7	Run 10 min, walk 2 min	2	24 min
8	Run 15 min, walk 2 min, run 10 min	1	27 min

The times above do not include the 5-minute warm-up and cool-down walks.

Steps for each session

1. Put on your shoes and set a timer.
2. Walk briskly for 5 minutes.
3. Start the first running interval at an easy pace.
4. When the timer says walk, walk. Do not skip walk breaks, even if you feel good.
5. Repeat until the plan for the day is done.
6. Walk for 5 minutes to cool down.
7. Drink some water and write down how it went.

If a week feels too hard

That is normal, and it is not failing. Repeat the week. You can repeat any week as many times as you need. Some people take 12 weeks instead of 8, and that is a perfectly good plan.

If you miss a few days, pick up where you left off. If you miss more than a week, go back one week.

Gentle tips

• Keep your steps short and light.
• Let your arms swing loosely and your shoulders drop.
• Run on a flat, even path at first.
• Eat something light an hour or so before if you get hungry. A banana or a small bowl of oatmeal works for many people.
• Rest days matter. Your body gets used to new work while you rest.

When to stop

Stop if you feel sharp pain, dizziness, chest pain, or trouble breathing. Walk home, and talk with a doctor before you try again.

Try it today

Put on your shoes and walk briskly for 5 minutes. Then jog for 1 minute, walk for 2, and repeat 8 times. Finish with an easy walk. Write down one sentence about how it felt.