How To Start Running For Beginners: Purpose, Benefits, Steps

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I used to be a frequent runner because it’s the most inexpensive and accessible form of exercise. What I enjoyed the most about running was the runner’s high – pure euphoria.

So how do you start running? For a beginner, it could be challenging to figure out where to start and how to stay motivated. It’s critical to ease yourself into running to decrease the risk of any injuries.

Keep reading for steps you can take to start running indoors or outdoors safely and consistently.

Table of Contents

Why Do You Want To Run?

Your purpose is an important thing to consider if you want to stay motivated and happy. Keep in mind your answer to this question can change at any point in your running journey. Listen to yourself and adapt accordingly.

If running feels miserable, perhaps it’s the process that you dislike. Sometimes aspects of the process suck, but the reason why you run outweighs the suck. You can always make adjustments through a training program to support the lifestyle of your choice.

Continue exploring your purpose with How To Get Motivated To Workout.

Benefits Of Running

Here are some reasons why an aerobic exercise like running is beneficial to physical and mental health to help you find your purpose.

Running strengthens your heart muscle and increases its overall efficiency, indicated by a typical runners’ lower resting heart rate and higher oxygen consumption.
The physical exertion boosts the production of your brain’s feel-good neurotransmitters, called endorphins. As a result, exercise has proven to reduce stress and calm anxiety.
For those who feel tired after running, you may find it easier to fall asleep and sleep deeper.

How To Start Running

#1. Start walking

Walking is an excellent place to start. Did you know that being consistent with walking can help you get into shape? Although running will help you burn more calories in less time, walking offers similar benefits.

Scheduling a time for walks in your calendar can help to instill this habit. Make this work for your lifestyle by walking to the grocery store, another train stop along the way to work, friends gathering, and the list goes on.

#2. Start running

If your goal is to start running, it requires consistent effort each week. If you can only find one day of the week with your current schedule, it’s already better than zero.

Milestone 1: Walk for 50 minutes at a time

Make sure you can walk for 40-50 minutes at a time before attempting to run. Gradually increase the duration of walking by a few minutes each day until you can walk for 50 minutes at a time. Going straight from a sedentary lifestyle to running can increase the risk of injury.

Milestone 2: Run 1 minute/walk 4 minutes for 40 minutes (walk 5 minutes before & after)

Next, work up to 1 minute of running and 4 minutes of walking. Run at a pace that allows you to carry a conversation comfortably. Start by completing 2-3 sets and gradually work up to 8 sets of running for 1 minute and walking for 4 minutes for 40 minutes of work.

Be sure to warm up and cool down separately by walking 5 minutes before and after the session.

Milestone 3: Run 2 minutes/walk 3 minutes for 40 minutes (walk 5 minutes before & after)

Then add another minute of running and reduce a minute of walking, making it 2 minutes of running and 3 minutes of walking. Start by completing 2-3 sets and gradually work up to 8 sets for 40 minutes of work.

Remember to listen to your body and spend more time walking if needed.

Continue adding another minute of running and reducing a minute of walking at your pace for milestones 4 and 5.

Milestone 4: Run 3 minutes/walk 2 minutes for 40 minutes (walk 5 minutes before & after)

Milestone 5: Run 4 minutes/walk 1 minute for 40 minutes (walk 5 minutes before & after)

After getting a taste of running, do you enjoy running? It’s OK if you realized running is not for you. To stay consistent, you have to enjoy the activity. You have plenty of options to explore! You can continue walking consistently or find another aerobic exercise like jump rope, biking, rowing, etc.

#3. Start running non-stop for a 5K

If you found the runners high to be addicting, here’s how you can continue your running journey to a 5K!
Building from #1 (start walking) and #2 (start running), you want to continue extending the duration of run time and reduce walk time. Do this at your own pace. If you need 3 minutes of walking instead of 1 minute, gradually reduce the time spent walking to 1 minute at your comfort level.

Start by completing each set for 10-20 minutes and work up to 40 minutes before moving on to the next milestone.

Milestone 1: Run 5 minutes/walk 1 minute for ~40 minutes (walk 5 minutes before & after)

Milestone 2: Run 10 minutes/walk 1 minute for ~40 minutes (walk 5 minutes before & after)

Milestone 3: Run 15 minutes/walk 1 minute for ~40 minutes (walk 5 minutes before & after)

Milestone 4: Run 3.1 miles (5 KM) (walk 5 minutes before & after)

If your goal is to run longer distances or run faster, consider following a running program. Runner’s World and verywellfit offer a wide variety of training schedules.

Strength Training For Running

Check out the article on Bodyweight Strength Training For Runners for the types and benefits of strength training for running. A mindful bodyweight strength workout for runners is included in the article.

Treadmills For Home Use

If you’re inactive because of the weather, getting a treadmill is a great option. Many of these treadmills designed for the home environment are mindful of space and budget.

Top Rated Treadmill

The XTERRA FOLDING TREADMILL offers quality and performance in a machine that can be folded and stored in a corner. The TR150 model has a quiet 2.25 HP motor, a large 16″ x 50″ belt surface, and a large 5″ LCD. The speed ranges from 0.5 to 10 MPH, and manual incline can be adjusted from 1 degree, 1.5 degrees, and 2 degrees to accommodate all fitness levels.

Get your treadmill on Amazon here: https://www.amazon.com/dp/B01M0L0D90?tag=homestrengt0c-20

Best Compact Folding Treadmill

The GOPLUS 2 IN 1 FOLDING TREADMILL allows you to jog or run at the convenience of your home and is stored conveniently under furniture. The LED display keeps users motivated by measuring time, speed, distance, and calories. This treadmill can support a moderate run between 0.5 to 7.5 MPH (1-12 KPH).

Get your treadmill on Amazon here: https://www.amazon.com/dp/B081JMW6FJ?tag=homestrengt0c-20