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I started running for the first time at age 50 - here's how it went25 April 2023 · Updated 23 January 2026
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“When I first started running as a beginner, I actually began with walking interspersed with a run for just 60 seconds at a time. Then I'd increase to 2 minutes, to 5 minutes, and to 10 minutes. After a couple of months, I ran for 30 minutes straight.”
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Training plan for beginner runners - Women's Running28 April 2023 · Updated 30 June 2026
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“You should make sure you include time to warm up and cool down. Your warm up should include a brisk walk and some stretches. It’s almost the most important bit of your run, and will help you avoid injury.”
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“Starting running with a walk/run programme has several benefits. First off, it allows you to do more running and get more time on your feet in a session. Both are important factors if you want to run your first 5K.”
A Beginner’s Guide to Running10 January 2025 · Updated 7 February 2025
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“Following a structured training plan can help you to avoid running too far, too fast and too soon. Couch to 5k is a popular way to begin, and it’ll help you to progress to 30 minutes of continuous running.”
Simple Strategies to Succeed as a Beginner Runner4 January 2021 · Updated 18 April 2023
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“Run-walk intervals are a proven method for beginning a lifelong habit of running. Run-walk intervals are the best way to start running without causing injury or overtaxing your body so much that you quit before you get into a running routine.”
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“Before you hit the streets, the trails, the track, or the treadmill, there are a few things you should keep in mind to ensure you’re staying safe and prepared, mentally and physically.”
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“Take it slow at first. It’s easy to get excited and risk injury by going too fast or far.”
How to Start Running: A Complete Guide for Beginner Runners5 January 2024 · Updated 22 January 2026
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“Beginner runners should stick to two main goals: Start with a run/walk method. Run every other day.”
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“It’s tempting to hit the miles fast and hard as you begin your plan, but remember the first few weeks are aimed at building a foundation. Ease yourself in and play for the long game, as it’s the consistency that will get you that PB.”
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We Ran in Hundreds of Shoes to Find the 15 Best Pairs for Training, Racing, Trails, and More3 April 2018
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“For new runners we recommend a shoe like the Brooks Ghost or Nike Pegasus as a starting point. These shoes are moderately cushioned and offer support.”
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How to Start Running for Beginners (a Run Coach's Advice) — Heather Grace18 February 2026 · Updated 20 March 2026
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“The best place to start is with run/walk intervals. This means that you will run for a certain amount of time and then walk for a certain period of time. These intervals are repeated a certain number of times.”
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The Complete Beginner’s Guide to Running — Plus, All the Good Things That Happen Once You Start Running Regularly26 October 2021 · Updated 13 September 2023
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“As tempting as it may be to go all out during your first-ever run, learning how to start running is a marathon, not a sprint. Here’s how to start running safely.”
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Beginning Runner's Guide - 30/30 Plan | Hal Higdon17 April 2018 · Updated 26 June 2018
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“Here’s a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. It is a routine similar to one that the late Chuck Cornett, a coach from Orange Park, Florida, used with beginning runners.”
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High-Intensity Interval Training (HIIT): What It Is, How to Do It07/22/2014 20:00:00
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“Good for beginners? Yes. You can start slowly with just 3-4 speed intervals, then ramp it up as you get better.”
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How to Start Running for Beginners — Miss Adventure Pants19 May 2020 · Updated 25 May 2020
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“To prevent overuse injuries, it’s important to ease into running slowly. This is especially true if you are new to working out. The best way to start building your fitness foundation for running is by walking.”
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“The best way to start running is to walk first, then gradually add short intervals of running into your walks. No one goes from the sofa to a 5K in one session. I certainly didn't.”
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A beginner's guide to running: 10 quick tips14 August 2017 · Updated 6 March 2025
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“If you are a complete beginner, then the NHS’s Couch to 5k programme is a superb start, tried and tested by thousands of runners. It assumes nothing beyond a certain amount of willpower, and will get you from panting by the first lamp-post on day one to running 5km without…”
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How To Start Running For Beginners: 8 Top Tips17 August 2020 · Updated 31 July 2026
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“The golden rule of starting running is to start slow and don’t do too much too soon. This can be hard if you’re in that honeymoon period of excitement that tends to come when you first start running, but your first couple of weeks running should be jogs (that may…”
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“If you're new to running, you want a shoe that feels comfortable and stays out of your way. The Saucony Ride 19 does exactly that. The cushioning is soft and forgiving without being mushy, and the wider base gives the shoe a stable, planted feel that helps build confidence.”
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Reviewed by Danielle Hildreth
A Beginner's Guide to Get Started With Running28 April 2020 · Updated 16 January 2024
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“The best way to start a running routine is to keep it simple. Don’t worry about following a complicated program.”
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25 Running Tips for Beginners - Help from a Run Coach — Runstreet17 January 2025
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“Remember to set a clear and measurable running goal, follow a training plan, and make your runs fun as much as possible. Running is a gift that not everyone can do so make the most of it and enjoy the journey.”
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Running for Beginners: The Ultimate Quick-Start Guide - Strength Running3 June 2015 · Updated 1 November 2021
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“Running (even for beginners) shouldn’t be complex or confusing. Let me show you exactly what to do.”
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“Most of your runs should feel embarrassingly easy. Run at a pace where you can hold a conversation—yeah, actually talk in full sentences. If someone saw you, they’d think you’re jogging. Good. You’re doing it right.”
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How To Start Running: A Guide for Beginners | Fleet Feet11 November 2025 · Updated 31 December 2025
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“The best way to start running is by using the Run-Walk method, especially if you have not had much aerobic activity in the past few months.”
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“When you’re getting started, Abdeen recommends alternating short intervals of walking and running — for example, five minutes of running followed by one minute of walking. As your fitness improves, you can slowly increase your running time.”
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How to start running: a beginners' guide - Lonely Goat - learn to run15 January 2026
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“The key is to start off within your comfort zone, even if that’s just walking to begin with, and add a little more running as you get used to it. Start slow and short and take it from there.”
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How Many Miles Is a 5K? Exact Distance + 10K & Half Marathon17 September 2025
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“A 5K is one of the most beginner-friendly race distances. It’s short enough to train for quickly and widely used for community and charity events.”
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“Consider running three days per week if… You are a brand-new runner. You are training for a triathlon (or enjoy a lot of cross-training). Your goals are focused more on fitness than performance. You have a busy schedule.”