Beginner's Guide to Running

Tips and a training plan to get you 5K-ready in just eight weeks!

You see them in the wee hours of the morning looking strong and focused, filling the streets with energy at weekend 5Ks, and chatting among themselves as they streak by your window at lunchtime.

You may have never imagined you could join their ranks, but with a little patience and the right training plan, you too can call yourself a runner. After all, as many as 28 million Americans—averaging a seasoned 40 years old—pound the pavement regularly. Ready to discover that elusive “runner’s high” (not to mention a leaner physique, strong bones and a healthy heart)? If you can walk, you can run—as long as you keep a few things in mind.

To get you going, we’ve created a walk-to-5k training plan that will get you from the couch to the finish line in just eight weeks! Also, check out our strength training routine to help you finish strong and injury-free—plus, five things every beginning runner needs to know.

5 Rules to Get Started Running

Rule #1: Speed is not important. When you start out, you may actually be able to walk faster than you can run. Don’t worry, that will change in time. The first step to turn your walk into a run is to accept that running at any speed is still running. Don’t focus on how far or how fast you go—those things will improve the more you run—just feel proud of the fact that you’re out there doing it. You are running. When you start out, you’ll likely alternate between walking and running as you build up your stamina and pace and gradually increase the amount of time you can run.

Rule #2: It starts with your feet. Before you get started running, you need a pair of shoes designed for the task. They don’t have to be expensive, but they should be comfortable, well-fitting (with a thumb’s width of space between your longest toe and the end of the shoe) and designed for running. While you can walk in running shoes (and many walkers do), it’s best not to run in walking shoes, which are designed to accommodate a different stride.

Rule #3: Build up slowly. For brand-new runners, those starting back after a hiatus, and even longtime runners ramping up their training, the greatest risk for injury is doing too much too soon. The rule of thumb to keep in mind is to increase by no more than 10 percent a week. To find out what that is, take the total number of minutes you ran last week (for example, 30 minutes) and you’ll know that the next week you’ll be ready to bump it up by three minutes to 33 minutes total. Or, if you run 10 miles one week, you’ll add no more than one extra mile the following week to increase your distance to 11 miles total.

Rule #4: Stay strong. Contrary to popular belief, the impact of running does not increase your risk of osteoporosis, and it may even help to protect your bones and joints. And doing regular strength training exercises, focusing especially on the muscles of your legs and core, can help to fortify your ligaments and joints against common injuries. (See our Run Strong Strength Training Plan below.)

Rule #5: Stay flexible. While the jury continues to be out on the precise benefits of stretching, many runners—and experts—still believe that regular stretching after exercise while your muscles are warm and pliable helps to maintain a healthy and full range of motion, decreasing your risk of injury.

Take Your Walk to 5K Run in Just 8 Weeks! 

Ready to run? We’ve designed a training program to take your walk to a 5K run in just eight weeks!

While you don’t need to be a daily exerciser to get started, you should be able to comfortably walk for at least 30 minutes without stopping. If you’re not there quite yet, start walking now (try our Beginner’s Guide to Walking training program). Once you are comfortable walking at least 30 minutes three or four days a week, you’ll be ready to start the walk-to-run workout.

The plan below is designed to offer a pathway to running for any healthy adult without an injury or medical condition for which vigorous or moderate- to high-impact exercise is contraindicated. Not sure if you’re cleared to run? Check with your doctor.

Here’s how it works:

1. On three nonconsecutive days a week (for instance, Mondays, Wednesdays and Fridays), you will do the Walk-to-Run 5K Cardio Plan that combines walking and running intervals. At first, you will walk more than you run; gradually you will run more and walk less until you can run the entire time.

2. On two nonconsecutive days a week (such as Tuesdays and Thursdays), you will do the Run Strong Strength Training Plan.

3. Optional: On any of the non-running days, you can walk or do another cross-training activity (like swimming, cycling, cardio machines or yoga). Keep these workouts moderate, though, and make sure to take a minimum of one day off entirely each week. (It’s okay to go for a gentle stroll, but no vigorous activity so that your body has a day to rest.)

The Walk-to-Run 5K Cardio Plan

Complete the workout below on your choice of three non-consecutive days each week. If at any point if you feel like the program is progressing too quickly, you can repeat a week or simply stop where you are and continue with the walk/run combo you are comfortable with.

Week 1

Warm up with 5 minutes of walking. Run 1 minute/walk 2 minutes. Repeat run/walk intervals a total of 10 times (30 minutes). Total time: 35 minutes

Week 2

Warm up with 5 minutes of walking. Run 2 minutes/walk 2 minutes. Repeat run/walk intervals a total of 7 times (28 minutes). Total time: 33 minutes

Week 3

Warm up with 5 minutes of walking. Run 3 minutes/walk 2 minutes. Repeat run/walk intervals a total of 6 times (30 minutes). Total time: 35 minutes

Week 4

Warm up with 5 minutes of walking. Run 5 minutes/walk 2 minutes. Repeat run/walk intervals a total of 4 times (28 minutes). Total time: 33 minutes

Week 5

Warm up with 5 minutes of walking. Run 7 minutes/walk 3 minutes. Repeat run/walk intervals a total of 3 times (30 minutes). Total time: 35 minutes

Week 6

Warm up with 5 minutes of walking. Run 10 minutes/walk 2 minutes. Repeat run/walk intervals a total of 3 times (36 minutes). Total time: 41 minutes

Week 7

Warm up with 5 minutes of walking. Run 15 minutes/walk 1 minute. Repeat run/walk intervals a total of 2 times (32 minutes). Total time: 37 minutes

Week 8

Warm up with 5 minutes of walking. Run for 30 minutes. Total time: 35 minutes

The Run Strong Strength Training Plan

Strength training can do a lot of things: It can boost your metabolism, sculpt shapely muscles throughout your body and even increase your bone density. But when it comes to running, the muscles of your hips and legs are your best defense against many sport-related injuries. That’s because strong muscles work together more effectively and help to support the joints and tissues of your body as you walk and run.

Do the following exercises twice through on two nonconsecutive days a week. (You can do them on the same day as your walk/run intervals, or on opposite days of the week.)

1. Walking Lunges

Stand with your arms bent to 90 degrees at your sides. Step forward about 2 to 3 feet with your right foot (left arm swings forward like it would when you run) and bend both knees to lower into a lunge, right knee over right ankle. Stand and take another step forward with your left foot, right arm swinging forward, and bend knees to lower again, this time with your left knee directly over your left ankle. Continue for 10 lunges with each foot (20 total). If you don’t have enough space to do 20 in a row, do as many as you can, then reverse direction.

2. Side-Lying Leg Lifts

Part 1, outer thigh: Lie on your left side on a mat or carpeted space, legs extended straight and stacked one on top of the other, and torso propped up on your left elbow. Rest your right fingertips on the floor in front of you for balance. Raise your right leg, pause, then lower. Repeat 10 times.

Part 2, inner thigh: Bend your right leg and place your right foot flat on floor in front of your left leg. Your right leg will be crossed over your left, making a “tunnel” over your left thigh. Now lift the left leg towards the ceiling (a couple inches off the floor is fine). Repeat 10 times, then switch sides and repeat Parts 1 and 2 of this exercise.

3. Plank

Get into the push-up position on your hands and toes, with your wrists directly under your shoulders and your body in a straight line from your head to your heels. Pull your belly button up and in, engaging your abs to support your back. Hold this position for 30 to 60 seconds. Repeat two more times.

4. Donkey Kicks

Get into the tabletop position on your hands and knees, with your wrists directly below your shoulders and knees below your hips. Pressing through your right heel and maintaining the bend in your leg, lift your right leg up and back, pushing the sole of your shoe toward the ceiling. Reverse the motion, bringing your knee back down toward the floor, and continue for 15 reps. Repeat with left leg.

5. Hip Raises

Lie on your back on a mat or carpeted space with your knees bent and feet flat on the floor, your arms extended at your sides, palms down, fingers pointing toward your toes. Pulling your belly button to your spine to engage your abs, lift your hips upward until you are supported by just your feet and upper back, and your body forms a straight line from your knees to your shoulders. Pause, then slowly lower. Repeat 10 times.

6. Toe Raises

Level 1: Stand with feet together next to a sturdy chair, counter or wall in case you need to hold on for balance. Lift your heels as high as you can, coming up onto your toes. Pause, then lower until your heels almost touch, but not quite. Repeat 20 times.

Level 2: Once Level 1 feels easy, try the exercise balancing on one foot at a time.

Level 3: Once Level 2 feels easy, try it on a step with your heels hanging off the edge.

Level 4: Once Level 3 feels easy, try it one foot at a time on a step with your heels hanging off the edge.

7. Squats

Stand with your feet shoulder-width apart. Bend your knees and sit back as though sitting into an imaginary chair. Reach your arms forward for a counterbalance, and make sure your knees are pointing the same direction as your toes, not collapsing in or bending out. Hold for one count. Press into your heels to stand. Repeat 10 times.

Too challenging? Squat against a wall. With your back flat against the wall, slide down until your knees are bent up to 90 degrees and hold the position for 10 to 15 seconds, repeating 3 to 4 times. Increase the hold time as you get stronger.

8. Chair Push-Ups

Place your hands shoulder-width apart on the seat of a sturdy chair, sofa or even the edge of your bed. Walk your feet back until your body forms a straight line. Bend your elbows to lower your chest and torso toward your hands. Straighten your arms to press back up to the start position. Repeat 10 times.

Health and fitness writer Natalie Gingerich Mackenzie ran track and field at Cornell University and continues to keep her running shoes broken in on the roads, trails, and tracks around Syracuse, NY.