GETTING STARTED
How do I start running as a beginner?
Start running with short jogs, walk breaks and rest days
Begin with short, comfortable jogs separated by walking, on nonconsecutive days. Finish with enough energy to return for another session. Build the habit before extending the running portions.
Make the first outing easy to repeat
Pick a flat, familiar loop close to home. Set aside a small window that includes walking at the beginning and end; the entire outing does not need to be continuous running. Choose comfortable shoes and clothing, and leave the pace target unset.
The first useful question is whether you can repeat the session comfortably. An exhausting first attempt gives you a distance record, but little information about a sustainable routine. A deliberately short session lets you learn about your breathing, your route and how you feel the following day.
An example of a first run–walk session
This is an adjustable example for someone already comfortable walking briskly, not a test to pass. Shorten the jogging portions or stay with walking if needed.
| Part | What to do | Time |
|---|---|---|
| Start | Comfortable walking, gradually becoming brisk | 5 min |
| Middle | 6 × (1 min easy jog + 90 sec walk) | 15 min |
| Finish | Relaxed walking | 5 min |
The outing lasts 25 minutes but contains only 6 minutes of running. That distinction matters: describing it as a 25-minute run would hide the actual running exposure. Walking is part of the session, not a failure to complete it.
Choose effort before speed
Jog slowly enough that conversation is comfortable. If you immediately need to gasp between words, reduce the speed or shorten the jogging portion. A watch cannot choose the right starting pace from another runner’s results.
Keep the first route simple. Hills, heat and uneven ground make the same pace harder and complicate a comparison. Time is often a more useful starting target than distance because it does not reward you for hurrying.
Repeat before you progress
The NHS Couch to 5K programme uses three weekly sessions with rest days between them. Its nine-week schedule is a structured option; repeating a week is sensible when a step still feels demanding. A calendar deadline is less important than tolerating the next session.
After an outing, note whether breathing settled, whether anything hurt, and how normal walking feels the next morning. If the session remains demanding, repeat or reduce it. Once it feels manageable, extend a few jogging portions while leaving the overall outing similar. Avoid simultaneously adding speed, hills and extra days.
Track a small set of useful signals
Record the date, the jogging and walking pattern, total duration and a brief effort note. In Runome, your recorded activity history helps you see whether sessions are becoming more consistent. Whole-run pace combines jogging and walking, so it should not be treated as the pace of your running portions.
After several weeks, compare similar outings using a first-month review. More comfortable running at the same session length is progress even if average pace barely changes. Persistent pain, symptoms that change your stride, or concerning breathlessness are reasons to pause and get appropriate advice.