How to start running
- Get comfortable running shoes that fit well. Expensive shoes are not necessary, but worn-out or ill-fitting ones are a common cause of pain.
- Run three times a week with a rest day between sessions.
- Use run/walk intervals, for example 1 minute of easy running and 1–2 minutes of walking, repeated for 20–30 minutes.
- Run slowly enough to talk in full sentences. If you cannot, slow down or walk.
- Increase the running intervals gradually each week, aiming for 30 minutes of continuous running after 6–8 weeks.
- Add two short strength sessions a week (squats, lunges, calf raises, glute bridges, planks).
Which starter plan fits you?
| Your current activity | Plan length | Where to begin |
|---|---|---|
| Mostly sitting, little exercise | 8 weeks | Short run intervals with longer walks |
| Walk regularly | 6 weeks | Run/walk with equal intervals |
| Play sport or train casually | 4 weeks | Longer run intervals, build to continuous running |
Returning to running after a break
After a short break of a week or two you can usually resume close to your previous routine. After a month or more away, start at a lower level than before (fewer and shorter runs, run/walk if needed) and build back over several weeks. After an injury, follow your physiotherapist's guidance and stop if pain changes how you run.
Soreness or pain?
Muscle soreness for a day or two after a new session is normal. Sharp pain, pain in one specific spot, pain that gets worse as you run, or pain that makes you limp is not. Rest for a few days, and see a physiotherapist or doctor if it does not settle.
If you have a heart condition, high blood pressure, diabetes or have been inactive for a long time, check with a doctor before you start running.
General information, not medical advice.