For many beginners, seeing seasoned runners effortlessly cover miles can feel daunting—“How do they do it? I can’t even last five minutes!” It’s important to remember that running isn’t a skill mastered overnight. It’s a sport for everyone, but building stamina and confidence requires time, consistency, motivation, and, most importantly, a structured plan. With the right approach, anyone can go from walking to running with ease.
What to know if you're starting from scratch
If you’re considering running as a cardio workout to enhance your circulatory health, build endurance, or support your fitness goals, the key is to start gently and manage your expectations. Avoid pushing your body too hard at the outset—success in running comes from gradually conditioning your body to adapt to the new activity. At this beginner stage, the focus should simply be on getting started and seeing how it feels, without overexerting yourself. For the best results, consider seeking guidance from an expert or following a professionally designed program to help you take those first steps with confidence and ease.
The benefits of running
The beneficial effects of an aerobic workout such as running on the body are many:
- It improves the cardiovascular and respiratory systems
- Reduces the risk of heart disease
- Lowers blood sugar levels
- Lowers levels of bad cholesterol
- Increases caloric expenditure
- Helps with weight loss
- Reduces inflammation
- Has a natural antidepressant action
- Reduces anxiety and stress
- Improves sleep
- Becomes a wellness-bringing lifestyle that you can no longer do without
Start running to become leaner
One of the main reasons people decide to start running is the effect the sport has on their weight. Since it is a high-calorie aerobic activity, running helps you lose weight, if, at the same time, you also follow a healthy diet.
Start running while overweight
Starting to run while overweight is absolutely achievable, but it’s important to focus on rebuilding foundational aspects like proper movement, leg strength, tendon resilience, and breath control, which may have diminished over time. Progression is key—begin gradually to reacquaint your body with correct breathing patterns and proper foot placement. Listening to your body and respecting its limits is crucial. For a safe and effective start, consider working with a professional who can guide you in maintaining proper form and minimizing the risk of strain or injury to your feet, legs, and back.
Getting started with treadmill running
As much as running outdoors in the park seems like the best way to begin, starting to run on a treadmill is a better first step for three reasons. Treadmills can cushion the kickback of your feet when you run, which does not happen on asphalt. You can control the parameters and it is therefore easier to follow the directions of our running program. And because this way it is easier to be supported by a personal trainer.
Starting to run: table or program
To start running and not give up after two minutes, you need to follow a program, which actually can vary from person to person depending on their physical state and training level. There are no preset kilometres or minutes under which you must stay, but there are some general guidelines that help you learn to run.
Here’s an example of a beginner-friendly running program designed to build endurance by alternating between walking and running. It involves just three days of activity per week, gradually increasing running time while incorporating essential warm-ups and cool-downs:
- Monday: rest
- Tuesday: 1 min of running alternating with 1 min of walking, to be repeated 5 times
- Wednesday: rest
- Thursday: 1 min of running alternating with 1 min of walking, to be repeated 5 times
- Friday: rest
- Saturday: rest
- Sunday: 1 min run and 1 min walk, to alternate for 7 times
- Monday: rest
- Tuesday: 2 min run and 1 min walk, to be repeated 5 times
- Wednesday: rest
- Thursday: 2 min run and 1 min walk, to be repeated 8 times
- Friday: rest
- Saturday: rest
- Sunday: 3 min run and 1 min walk, to be repeated 5 times
- Monday: rest
- Tuesday: 3 min run and 1 min walk, to be repeated 4 times
- Wednesday: rest
- Thursday: 2 min run and 1 min walk, for 8 times
- Friday: rest
- Saturday: rest
- Sunday: 3 min run and 1 min walk, for 5 times
This three-week program highlights the importance of alternating between running and walking to build endurance slowly but surely. The suggested intervals are flexible and can be adjusted to suit your individual fitness level, serving as manageable challenges to help you improve gradually. The key is to listen to your body and avoid setting overly ambitious goals right away. Focus on steady progress, celebrating each milestone along the way. With consistent effort, it's possible to transition to running continuously for about 30 minutes within three months, and with relative ease.
Start running: apps to download
If you want to try running on your own, without the help of an expert, you can rely on apps that suggest programs to follow. Among the most popular ones are:
- Adidas Running by Runtastic
- Nike + Run Club
- Runkeeper
- Strava
- Garmin
- Decathlon Coach
Having the right gear makes running more comfortable and enjoyable:
- Running shoes: Opt for a pair with excellent cushioning and support.
- Sports bra: Invest in one with proper support for comfort during movement.
- Breathable clothing: Choose moisture-wicking fabrics to keep you cool and dry.
Also read:
5 exercises that will help you build your glutes in 3 weeks
The best time to eat fruits, according to a nutritionist
Vitamin B6 benefits—from improving hormonal balance to boosting cognitive health
