Live Longer Habits

Running should feel easy, enjoyable, and rewarding—and starting should feel the same way. If you’ve been thinking about trying running, the How to Start Running programme is just what you need. 

Starting to run is about making a habit, so setting up a routine you can stick to is really important. That’s where we come in with How to Start Running. Many new runners often push themselves too hard too quickly and end up feeling overwhelmed. This programme helps you begin at a comfortable pace using run/walk intervals, allowing you to build your skills gradually each week. 

You’ll also discover tips to avoid common mistakes that can lead to boredom, tiredness, or even injuries. If you have questions about what shoes to wear, how to run properly, or even how to breathe while running, you’ll find answers here. Not sure how to recover after a run? Wondering if you need a snack? Curious about finding running friends? You'll find all of the answers. 

Your coach, Matt Meyer, is a certified personal trainer and a run coach based in Boulder, Colorado. In How to Start Running, Matt shares how running has positively changed his life, gives the advice he wishes he had before starting, and helps you create your own successful running routine so that you can start enjoying it too. 

The beginner plan includes run/walk segments. It’s best to repeat each workout at least three or four times a week before you move on to the next step. Try to only progress to a new stage once you feel comfortable with the one you are on.

Stage 1

Build up to 30 minutes of nonstop walking

Stage 2

Walk 4 minutes/run 1 minute

Repeat sequence 4 more times for a total of 5 times

End with 4 minutes of walking

Stage 3

Walk 4 minutes/run 2 minutes

Repeat sequence 4 more times for a total of 5 times

End with 3 minutes of walking

Total workout time: 33 minutes, 10 of which are running

Stage 4

Walk 3 minutes/run 3 minutes

Repeat sequence 4 times for a total of 5 times

End with 3 minutes of walking

Total workout time: 33 minutes, 15 of which are running

Stage 5

Walk 2:30 minutes/run 5 minutes

Repeat sequence 3 more times for a total of 4 times

End with 3 minutes of walking

Total workout time: 33 minutes, 20 of which are running

Stage 6

Walk 3 minutes/run for 7 minutes

Repeat sequence 2 more times for a total of 3 times

End with 3 minutes of walking

Total workout time: 33 minutes, 21 of which are running

Stage 7

Walk 2 minutes/run for 8 minutes

Repeat sequence 2 more times for a total of 3 times

End with 3 minutes of walking

Total workout time: 33 minutes, 24 of which are running

Stage 8

Walk 2 minutes/run for 9 minutes

Repeat that sequence 1 more time (for a total of 2 times)

Then, walk for 2 minutes/run for 8 minutes

End with 3 minutes of walking

Total workout time: 35 minutes, 26 of which are running

Stage 9

Walk 1 minute/run for 9 minutes

Repeat sequence 2 more times for a total of 3 times

End with 3 minutes of walking

Total workout time: 33 minutes, 27 of which are running

Stage 10

Walk 2 minutes/run 13 minutes

Repeat sequence 1 more time (for a total of 2 times)

End with 3 minutes of walking

You can download the full 12 weeks schedule from the website.

Total workout time: 33 minutes, 26 of which are running

Stage 11

Walk 2 minutes/run 14 minutes

Then, walk for 1 minute/run for 14 minutes

End with 3 minutes of walking

Total workout time: 34 minutes, 28 of which are running

Stage 12

Walk 3 minutes (or longer, if you want)

Run 30 minutes nonstop

End with 3 minutes of walking

Total workout time: 36 minutes, 30 of which are running

source: runnersworld