Table of ContentsView AllTable of ContentsStarting OutGetting Back Into ItWeekly PlanTraining
Table of ContentsView All
View All
Table of Contents
Starting Out
Getting Back Into It
Weekly Plan
Training
Whether you’re a complete running newbie or a seasoned runner hoping to start again after recovering from an injury or illness, starting a running program can be daunting. You may be unsure of where to start or worried you’ll push yourself too hard, too soon.
Running has many potential health benefits, like improvedcardiovascular fitnessmobility, increased mental well-being, and lower stress.Still, if you don’t begin a running program properly, you may risk pain or musculoskeletal injuries, including damage to your joints.
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How to Start Running With No Experience
Remember that your personal journey with running is a marathon, not a sprint. Take the time you need to build up your fitness and endurance, reduce your risk of injury, and avoid burnout.
If you’re a complete beginner, here are a few ways to make running safer and more pleasant:
Breathing While Running
How to Get Back Into Running After Stopping
Whether you’ve stopped running for a while due to an injury, pregnancy, sickness, or simply a busy lifestyle, don’t worry, you can pick up the habit again. Here are a few things to keep in mind while you get back into running:
Basic Weekly Running Plan
According to the most recent Physical Activity Guidelines for Americans, adults should get about 150 minutes of moderate activity or 75 minutes of vigorous activity per week.
Every beginner’s running plan may look different, depending on your particular level of fitness, past injuries, and recommendations from your physical therapist or another healthcare provider. Most people should start slowly (that is, with a walking-only or walk/run program) and build up their running capacity over at least six to eight weeks.
Here’s a basic overview of what that might look like once you get into a regular routine:
Start slow, slowly increase your mileage, and make sure you vary the terrain you run as distance and frequency increase. The variation in terrain can decrease the risk of overuse injuries.
How to Start Training for Longer Runs
When you’re ready to start training for longer runs, from 5Ks to marathons, the main principle is the same as above: Start slowly. In general, you should run and cross-train regularly for at least six months before training for marathons. This will help you increase your flexibility, strength, and endurance.
Here are a few tips to help you train effectively:
When Running in the Cold Is a Smart vs. Bad Idea
Summary
Talk to a healthcare provider, such as a physical therapist, before starting a running program, particularly if you’re recovering from an injury. They can help you develop a safe running plan that works for you and will help you meet your personal goals.
9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Health Service.Get running with couch to 5K.Vincent HK, Vincent KR.Healthy running habits for the distance runner: Clinical utility of the American College of Sports Medicine infographic.Curr Sports Med Rep. 2022;21(12):463-469. doi:10.1249/JSR.0000000000001019American College of Sports Medicine.ACSM information on selecting running shoes.American Lung Association.Breathing basics for runners.Liem BC, Truswell HJ, Harrast MA.Rehabilitation and return to running after lower limb stress fractures.Curr Sports Med Rep. 2013;12(3):200-7. doi:10.1249/JSR.0b013e3182913cbeAmerican College of Sports Medicine.Resistance training and injury prevention.National Health Service.Knee exercises for runners.Centers for Disease Control and Prevention.Adult activity: An overview.International Olympic Committee.Nutrition for athletes.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Health Service.Get running with couch to 5K.Vincent HK, Vincent KR.Healthy running habits for the distance runner: Clinical utility of the American College of Sports Medicine infographic.Curr Sports Med Rep. 2022;21(12):463-469. doi:10.1249/JSR.0000000000001019American College of Sports Medicine.ACSM information on selecting running shoes.American Lung Association.Breathing basics for runners.Liem BC, Truswell HJ, Harrast MA.Rehabilitation and return to running after lower limb stress fractures.Curr Sports Med Rep. 2013;12(3):200-7. doi:10.1249/JSR.0b013e3182913cbeAmerican College of Sports Medicine.Resistance training and injury prevention.National Health Service.Knee exercises for runners.Centers for Disease Control and Prevention.Adult activity: An overview.International Olympic Committee.Nutrition for athletes.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Health Service.Get running with couch to 5K.Vincent HK, Vincent KR.Healthy running habits for the distance runner: Clinical utility of the American College of Sports Medicine infographic.Curr Sports Med Rep. 2022;21(12):463-469. doi:10.1249/JSR.0000000000001019American College of Sports Medicine.ACSM information on selecting running shoes.American Lung Association.Breathing basics for runners.Liem BC, Truswell HJ, Harrast MA.Rehabilitation and return to running after lower limb stress fractures.Curr Sports Med Rep. 2013;12(3):200-7. doi:10.1249/JSR.0b013e3182913cbeAmerican College of Sports Medicine.Resistance training and injury prevention.National Health Service.Knee exercises for runners.Centers for Disease Control and Prevention.Adult activity: An overview.International Olympic Committee.Nutrition for athletes.
National Health Service.Get running with couch to 5K.
Vincent HK, Vincent KR.Healthy running habits for the distance runner: Clinical utility of the American College of Sports Medicine infographic.Curr Sports Med Rep. 2022;21(12):463-469. doi:10.1249/JSR.0000000000001019
American College of Sports Medicine.ACSM information on selecting running shoes.
American Lung Association.Breathing basics for runners.
Liem BC, Truswell HJ, Harrast MA.Rehabilitation and return to running after lower limb stress fractures.Curr Sports Med Rep. 2013;12(3):200-7. doi:10.1249/JSR.0b013e3182913cbe
American College of Sports Medicine.Resistance training and injury prevention.
National Health Service.Knee exercises for runners.
Centers for Disease Control and Prevention.Adult activity: An overview.
International Olympic Committee.Nutrition for athletes.
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