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Running is one of the cheapest sports to start. You only need good shoes and some patience. This guide helps you go from zero to running 30 minutes without stopping in about 8 to 10 weeks, using a simple run/walk plan. If you are under 18, ask a parent or guardian before you start a new training plan. If you have heart problems, chest pain, dizziness or long-term health issues, talk to a doctor first.
Next up: Check your health
You do not need any license or permit to run in the United States. A quick check-up with your doctor is smart if you have been inactive for a long time, have health issues, are over 40, or feel chest pain or dizziness when you exercise.
Can I start right away? Today: put on any comfortable shoes and clothes, walk for 5 minutes, then jog for 1 minute and walk for 2 minutes. Repeat 6 times, then walk 5 minutes to cool down.
Start with 3 sessions per week, with a rest day between. Example week 1: warm up with a 5 minute walk, then alternate 1 minute jogging and 2 minutes walking for 20 minutes. Slowly increase jogging time each week. Following a Couch to 5K plan does this for you.
Most beginners run too fast. Run at a pace where you can talk in full sentences (the talk test). Slow is correct. Speed comes later on its own.
Do not raise your weekly time or distance by more than about 10 percent. Sore muscles are normal. Sharp or lasting pain, especially in shins, knees or feet, means rest and see a doctor or physical therapist if it lasts more than a week.
Walk 5 minutes before and after each run. Do leg swings, lunges and calf raises before. Gentle stretching after helps you feel better.
Stand tall, look ahead, relax your shoulders, keep your arms bent at about 90 degrees and take short, quick steps. Breathe in a way that feels natural, through nose and mouth.
Drink water through the day and eat a light snack like a banana 1 to 2 hours before. Sleep 7 to 9 hours (teens 8 to 10). In heat, run early and slow down. In ice, choose treadmill or walk instead. Strength training twice a week (squats, planks, lunges) helps prevent injuries.
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