How Do I Start Running?

undefinedChances are, if you're looking at this page, you're either totally new to running, or you're trying to get back to it after a long layoff.

The good news is that running is one of the simplest ways to get in shape. You already know "how to run," in the literal sense--it's just like walking, but faster!

Run Your First 5K

We're guessing these questions are really the ones you're looking to answer:

So how do I start?
Slowly. If you haven't run in the last six months, first build up to walking continuously for 30 minutes. Then add running for 10 to 20 seconds every minute, walking the balance, for a total of 30 minutes. Run every other day, gradually adding five to 10 seconds to your run time.

Follow This Weekly Plan & Tips to Start Running


Won't I be sore?
Not excessively. It's common to "earn" a bit of muscle soreness in the beginning. But there's no need to feel pain, especially if you start with short, slow periods of running, take plenty of walk breaks, and gradually increase your run time.

What if I don't have much time?

Even a 10- to 15-minute run will improve your vitality, boost your mood, and maintain your physiological adaptations.

The 10 Golden Rules of Weight Loss

How will I know I'm getting better?
You'll notice that you're huffing and puffing less. You'll also experience more days each month when you want to go farther or faster-and you can! You may even want to enter a race.

Must I purchase special gear?

A good pair of running shoes that will protect your feet against the terrain and reduce the risk of blisters is essential. Otherwise, wear comfortable clothes.

Find the Right Running Shoes for You


Now, you tell us: What's your running question we didn't answer here?


More from Runner's World:

Foods That Every Runner Needs

Advice From Fellow Runners


Running Indoors: Fun Treadmill Workouts





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