How to Start Running: Full Beginners Guide & Training Plan

Whether you’re running to lose weight, doing a Couch-to-5k, or training for your first half-marathon (or another race distance you have as a bucket list goal), learning how to start running is a great way to stay healthy and challenge yourself to see what you’re capable of.

Unfortunately, beginner runners often get discouraged shortly after trying to take up running for the first time, or getting back into running after some time off. Don’t worry, it's common for new runners to feel this way. We’ll help you get over this hump successfully with the running tips in this article.

The great thing about running is that it’s something you can do for the rest of your life, with very minimal equipment, and it’s a great thing to do with friends. So staying fit and healthy, or maintaining weight loss for the rest of your life is entirely possible with running.

In this article, you’ll learn:

• How to start running for the first time, again, or if you’re out of shape
• How to start a running routine where you stay motivated to stick with it
• What’s a good beginner running technique
• The best beginner running gear you need to start running
• What are the best beginner running shoes
• Can you and should you use a run-walk program like Couch to 5k
• Should you focus on time or mileage when starting running?

Essential Running Gear

When you start running, there are three pieces of equipment we recommend for all runners: a good pair of running shoes, a running watch, and a heart rate monitor. There are also some running accessories that will be helpful when you’re running, but aren't critical.

Best Running Shoes for Beginners

Getting a pair of proper running shoes is critical when you start running. While I try to not make getting into endurance sports more expensive than it needs to be, a good quality pair of running shoes will allow your body to move in it’s natural range of motion, which will reduce your likelihood of injury and make running much more enjoyable. 

You’ll enjoy running much more and be able to make progress quicker with the right pair of running shoes.

The standard advice given to runners when it comes to purchasing running shoes is to get fitted in a running shoe store. In my experience, running shoe stores tend to recommend motion control shoes and heavily cushioned shoes too often for new runners.  This study found that when runners are getting started, it’s critical to use shoes that allow them to move in their natural range of motion, which will reduce the likelihood of injury (motion control and cushioned sneakers don't allow this to happen).

You can certainly purchase shoes from a running shoe store, but if you’re a new runner you should veer towards a more neutral shoe with the following characteristics:

• Weight: Look for shoes that are 7.5-9.5 ounces; this is light enough to allow your lower leg to move naturally, while still providing great cushioning.
• Heel-to-Toe Drop: A smaller difference between the thickness of the heel and the thickness of the forefoot has been found to reduce injuries in new runners. Look for 7mm or less heel-to-toe drop.
• Neutral, Stability, or Over-Pronation Shoes: Research has shown that the best shoe for you isn’t a neutral shoe, a stability shoe, or an over-pronation shoe, it’s simply the shoe that feels most comfortable to you. So instead of letting a running shoe store employee tell you what you need, try a bunch of shoes on a treadmill in the store and see what feels best. If you can’t use a treadmill in a running shoe store, they might not be the best store for you to get your sneakers from.

Best Running Watch and Heart Rate Monitor for Beginners

You don’t need a running watch or heart rate monitor for the purposes of the learn to run training plan at the bottom of this article. But as soon as you finish this walk to run training program and move on to structured training plans, you’ll definitely want a running watch and heart rate monitor to help you hit the right training intensities.

Here’s what you should be looking for in a running watch and heart rate monitor:

• Running Watch: Most professional runners and triathletes are happy as long as their running watch tells them their pace and time, and can do lap splits. So, don’t feel like you need an expensive running watch.  Triathletes should look for a fitness watch that has a multisport setting, but the two most important things when selecting a running watch is getting something that’s within your budget and fits well on your wrist.
• Heart Rate Monitor: Wrist-based heart rate monitors can be incorrect by as much as 40-50 beats per minute, so we don’t ever recommend them. Instead, use a chest based heart rate monitor, or an arm based heart rate monitor if a chest strap is uncomfortable for you. Garmin, Polar, and Wahoo are the most common and reliable heart rate straps.

Check out the DC Rainmaker blog for reviews of the best running and cycling technology on the market at all times.

Run Clothing for Beginners

While you can run in any clothing you want, proper running clothing will be more comfortable because it’ll keep you from getting as sweaty or chaffed. We have some of the best and most affordable run clothing in our MOTTIV Gear Store, but all clothing designed specifically for running will work. 

Women have more unique needs in their running gear, check out this article we prepared that covers the best running gear for women.

Here’s a list of the run clothing items you should consider adding to your spandex drawer:

• Running shorts designed to prevent bunching and chafing
• Running tank tops and t-shirts that will keep you dry
• Running hats with a sweatband and quick dry material to keep sweat out of your eyes
• Running socks that don’t fall down, constrict your feet, or bunch up and create blisters

With that said, don’t let not having the right running clothing stop you from taking up running. Get started, and accumulate running gear as you progress from race to race.

6 Running Tips for Perfect Running Technique

Several studies have found that the more we run, the more our bodies will find our own individually optimized running technique. In addition to this research, a well designed run training plan will make a much bigger difference in your running success than any run technique change. So, we tend not to focus too much on run technique with our athletes.

However, when people are just getting started, they tend to run with poor running form because of how the body works to minimize all of the new pounding it's taking from running on pavement. If this goes on for several months, a new runner will develop a very inefficient technique, so we think new athletes should focus on their run form at the very start of their journey.

The following keys will establish an excellent foundation to self-optimize your own ideal running technique:

1. Landing Spot: Runners should land underneath their body mass and not out in front of their body “putting the brakes on”.
2. Heel Striking vs. Forefoot Striking: You can land on your forefoot, midfoot, or heel as long as you load your foot with your bodyweight underneath your body and not out in front.
3. Lean Forward: You should lean forward from the ankles and not from the waist.
4. Arm Carry: Your arms should be at a roughly 90 degree bend, not cross over your body, and be loose without flopping around.
5. Relaxed Upper Body: The body should be loose, don’t hold onto any stiffness while you’re moving.

Run Technique Drill 

We recommend that within the first few months of learning to run, new runners stop every three minutes and perform the following five second drill that will help engrain all the good run technique cues we listed above.

Beginner Running Form Drill:

• Stand up straight and hop up and down in place
• Start doing butt kicks
• Lean forward from the ankles
• Try to keep your foot turnover (running cadence) a little faster than normal

Doing this drill every few minutes during your runs will train your body to land in the correct spot under your body, lean forward from the ankles, and develop the foundation of an excellent technique.

3 Keys to Stay Motivated When Getting Started

When you start running for the first time, it won’t feel good. We find that most runners need at least three months of regularly running three times a week for their bodies to adapt, and for running to start to feel better.

This can be really demotivating for runners, causing them to stop training and not reach their race goals.  The three following tricks will help keep you motivated to get through those tough first few months:

1. Join a Running Group: Having friends or fellow newbies around you will make you feel accountable to them and make your time spent running go by much more quickly.
2. Register For a Race: It’s easy to give up on running when it gets tough, but if you have a goal on the calendar, your training will have purpose and you’ll be much less likely to give up when it gets tough.
3. Tell Friends About Your Goal Out Loud: Telling a friend what your goals are and why you’re learning to run might feel weird, but it will make the likelihood that you quit running extremely low because you won’t want to feel like you lied to your friend.

If you do these three things that help keep motivation high, it’ll be extremely unlikely that you’ll stop running, and almost certain that you’ll continue trying to reach your goals.

8 Steps to Prevent Injury as a New Runner

It’s critical that you prevent injury as you’re learning to run because setbacks will stop any progress you’ve made, and possibly cause you to have to start over from scratch.

There has been some excellent research on what increases the likelihood of running injuries, and we’ve worked with physiotherapist Brodie Sharpe to create the following eight guidelines that will help you reduce the chances of getting injured:

1. Don’t Do Too Much Too Soon: Only increase the amount you run each week by 8-10%. While your cardiovascular system (your heart and lungs) will adapt quickly, your musculoskeletal system (joints, bones, and tendons) will take a much longer time.
2. Run on Trails: Running on concrete (the road, sidewalks, parking lots) for most of your runs will increase the chances of you getting injured. We prompt athletes who use our training plans to do a lot of their long runs on trails, which will reduce the likelihood of injury due to the softer nature of the ground.

3. Change Your Shoes Frequently: Wearing the same runners for longer than 4 months will increase the chances of injury because the cushioning in the shoe will wear down. Also, don’t run in the same shoes on back to back days; alternating pairs keeps the foam fresh.
4. Run More Than Once Per Week: Running infrequently will increase the likelihood of injury, 2-4 times per week is the sweet spot for most age group runners.
5. Don’t Run Too Much: Running 50 kilometers (about 30 miles) or more per week has shown an increased likelihood of injury.
6. Strength Train: Spending all your time exercising in one range of motion creates overuse injuries and imbalances. Running on trails provides more variation than running on concrete, and strength training also helps offset imbalances and overuse injuries. Check out this article for a beginners guide to strength training for runners.
7. Get Enough Sleep: Sleep is the number one performance enhancer you can do for your running, but it also helps reduce the chance of injury. Getting less than 7 hours of sleep per night for just 14 days creates almost twice the chance of getting injured.
8. Get Ahead of Injuries: The body gives us clues when it needs more rest from exercise. Lack of motivation or muscle soreness that lasts more than a day is an indication that you need to rest more or train less.

Start Running With This Run-Walk Beginners Training Plan

Now that you have the structure for how to run well, let’s get into the Learn to Run Training Plan and will build your endurance.

This weekly running schedule is similar to the Couch-to-5k training program, as it mixes periods of running with walk breaks. You’ll start with short periods of running with long walk intervals then gradually progress into running for longer periods with shorter walk breaks. While the Couch-to-5k plan is great for learning to run, it doesn’t teach new runners how to run fast -- our plan mirrors the best parts of the C25k program and improves upon it.

The training program below has options for 4, 6, and 8 week training programs. Here’s who should use each plan:

• 4 Week Plan: If you’re already pretty fit and want a training plan that will ease you into running safely, this plan is for you.
• 6 Week Plan: If you’re already moderately active but have never run before and don’t regularly participate in sports, then this plan is for you.
• 8 Week Plan: If you’re completely new to fitness and want to take the safest route to running, this plan if for you.

GOAL: At the end of these training plans you’ll be able to run continuously, without stopping, for at least thirty minutes straight. Once you’re able to run for 30 minutes without stopping, you’re ready to take on any training plan for a running race you want.

Beginner Running Workouts

This training plan has runs on four days per week and three total rest days. The four workouts you’ll do each week are:

• Monday & Friday; 20-40min Walk/Jog: These workouts are the typical walk-run workouts common in most learn-to-run training plans. The job portion of these workouts should be very easy, start them with the butt kick running drill we discussed earlier in this article.
• Wednesday; 20-40min Sprints: This workout will have you doing some fast wind sprints with a lot of rest between intervals. These workouts will teach your muscle groups and brain to move your legs quickly, which is often very difficult to do when we learn to run as adults.
• Sunday; 30-45min Hike/Jog: Make this an intense hike to get your heart rate used to being high for a long period of time. The running at the end of this hike can be a very slow shuffle to get used to running on tired legs, which will help a lot in races.
  

• WEEK 1:
•  Monday: Walk/Jog Intervals (24min)
•    6x1min jog, 3min walk 
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 6x10sec, with 2-4min easy jog until you’re fully recovered
•    Cooldown: 5min jog to walk, decreasing pace until you’re walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x1min jog, 3min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk (jog the final 5 minutes)
• WEEK 2:
•  Monday: Walk/Jog Intervals (24min)
•    6x2min jog, 2min walk 
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 8x10sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x2min jog, 2min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    45min strong hike/brisk walk (jog the final 10min)
• WEEK 3:
•  Monday: Walk/Jog Intervals (28min)
•    7x2min jog, 2min walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 8x15sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    8x3min jog, 1min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    45min strong hike/brisk walk (jog the final 15 minutes)
• WEEK 4:
•  Monday: Walk/Jog Intervals (36min)
•    8x3min jog, 1min walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 10x15sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (36min)
•    9x3.5min jog, 30sec walk
•  Saturday: Rest Day
•  Sunday: Steady
•    50min strong hike/brisk walk (jog the final 20 minutes) 

• WEEK 1:
•   Monday: Walk/Jog Intervals (24min)
•    6x1min jog, 3min walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 5x10 sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x1min jog, 3min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    30min strong hike/brisk walk
• WEEK 2:
•  Monday: Walk/Jog Intervals (24min)
•    6x1.5min jog, 2.5min walk 
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 6x10 sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x1.5min jog, 2.5min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    35min strong hike/brisk walk
• WEEK 3:
•  Monday: Walk/Jog Intervals (24min)
•    6x2min jog, 2min walk 
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 7x10 sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x2min jog, 2min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk
• WEEK 4:
•  Monday: Walk/Jog Intervals (24min)
•    6x2.5min jog, 1.5min walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 8x10 sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x2.5min jog, 1.5min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk (jog the final 5 minutes)
• WEEK 5:
•  Monday: Walk/Jog Intervals (24min)
•    6x3min jog, 1min walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 5x15 sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x3min jog, 1min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk (jog the final 7 minutes)
• WEEK 6:
•  Monday: Walk/Jog Intervals (24min)
•    6x3.5min jog, 30 sec walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 6x15 sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to a walk
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x3.5min jog, 30 sec walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk (jog the final 10 minutes)

• WEEK 1:  
•  Monday: Walk/Jog Intervals (24min)
•    6x1 min jog, 3min walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 5x10sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x1min jog, 3min walk
•  Saturday: Rest Day
•  Sunday: Steady 
•    30min strong hike/brisk walk
• WEEK 2:
•  Monday: Walk/Jog Intervals (24min)
•    6x1.5min jog, 2.5min walk 
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 6x10sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x1.5min jog, 2.5min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    35min strong hike/brisk walk
• WEEK 3:
•  Monday: Walk/Jog Intervals (24min)
•    6x2min jog, 2min walk 
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 7x10sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x2min jog, 2min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk
• WEEK 4:
•  Monday: Walk/Jog Intervals (24min)
•    6x2.5min jog, 1.5min walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 8x10sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x2.5min jog, 1.5min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk (jog the final 5 minutes)
• WEEK 5:
•  Monday: Walk/Jog Intervals (24min)
•    6x3min jog, 1min walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 5x15sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x3min jog, 1min walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk (jog the final 7 minutes)
• WEEK 6:
•  Monday: Walk/Jog Intervals (24min)
•    6x3.5min jog, 30sec walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 6x15sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (28min)
•    7x3.5min jog, 30sec walk
•  Saturday: Rest Day
•  Sunday: Steady
•    40min strong hike/brisk walk (jog the final 10minutes)
• WEEK 7:
•  Monday: Walk/Jog Intervals (28min)
•    7x3.5min jog, 30sec walk
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 7x15sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (32min)
•    8x3.5min jog, 30sec walk
•  Saturday: Rest Day
•  Sunday: Steady
•    45min strong hike/brisk walk (jog the final 10 minutes)
• WEEK 8:
•  Monday: Walk/Jog Intervals (32min)
•    8x3.5min jog, 30sec walk 
•  Tuesday: Rest Day
•  Wednesday: Sprints
•    Warm up: 5min walk to jog, increasing pace to a light jog 
•    Intervals: 8x15sec with 2-4min easy jog until fully recovered
•    Cooldown: 5min jog to walk, decreasing pace from a light jog to walking
•  Thursday: Rest Day
•  Friday: Walk/Jog Intervals (36min)
•    9x3.5min jog, 30sec walk
•  Saturday: Rest Day
•  Sunday: Steady
•    45min strong hike/brisk walk (jog the final 15 minutes)

These training plans have been adapted from our run training plans by Matteo Laratta.

How to Build Endurance and Run Faster

Once you’ve completed the learn-to-run program, you’re ready to take on any race you want. The next question new runners ask is: How do I run faster and longer?

The key to running faster and longer is a mixture of running 70-80% of the time at a very low intensity to build up your aerobic capacity, and running 20-30% of the time at a much higher intensity to teach that new aerobic capacity how to work really well.

This article about building running endurance and this article about running intervals will help you understand how to run faster for a long period of time, like in a race.

Wrap-Up on the Basics of Running

If you have some running goals and want to take on a big personal challenge, check out our MOTTIV training app which has run training plans for 5k, 10k, half-marathon, marathon, and ultramarathons.  All of our plans are written by the excellent running coaches at Run Free Training who know what it takes for ordinary people to accomplish something extraordinary in endurance sports.

Our training plans are personalized to your abilities and goals, they’re affordable, motivating, and include everything you need to reach your fitness and endurance race goals.