How to get started in running?

Author: Javon Jerde  |  Last update: Friday, May 9, 2025

Warm up with 5 minutes of brisk walking and then gradually mix walking and running. Try running for 1 minute, walking for 2 minutes and repeating. As you become more comfortable running, lengthen the time you do it.

How should a beginner start running?

How To Start Running as a Beginner
  1. Start small and set mini-goals. ...
  2. Try the run-walk method. ...
  3. Try to add a Parkrun or a regular 5K into your running schedule. ...
  4. Make running a social activity. ...
  5. Join a running club or community. ...
  6. Treat yourself to some new merchandise. ...
  7. Put your running clothes out the night before. ...
  8. Track your runs.

What is the 80% rule in running?

This method advocates that 80% of your training should be easy and the remaining 20% should be hard. The exact split of easy to hard runs depends on several factors, including the number of runs you do each week, your personal fitness level and any training you do outside of running.

How do I get into running start?

“Just start slowly and build up gradually.” Most coaches agree that the best way to become a runner is with a run/walk program. With an overall time goal in mind, focus on a few minutes of running, followed by a period of walking.

What is the 3/2-1 method running?

In this version, the speed segments are 3 minutes, 2 minutes, 1 minute (that's where the name comes from). These segments are based on time instead of distance. So you have to judge your own effort level. Usually the effort goes between about 5k for the 3 minutes reps to 800m pace for the minute reps.

11 Beginner Run Tips | How To Start Running!

Why is the first 20 minutes of running the hardest?

When you start running, your muscles are cold and stiff, and your body isn't used to the increased activity. Your heart rate and breathing rate increase to provide your muscles with the oxygen and nutrients they need, and your body starts to produce energy from stored glycogen.

What is the 54321 method of running?

54321 training gets its name from the duration of its intervals:
  1. Five minutes of running followed by a 10-second rest period.
  2. Four minutes of running followed by a 20-second rest period.
  3. Three minutes of running followed by a 30-second rest period.
  4. Two minutes of running followed by a 40-second rest period.

Where to put phone when running?

Not sure where to put your phone when running? Strapping it to your arm is a pretty safe bet. An arm phone pouch is a very handy bit of kit. It's sweat-resistant and attaches securely to your arm so your phone doesn't interfere with your stride.

Does running burn fat?

Can running make you lose belly fat? Running is an incredibly effective fat burning exercise. In fact, when it comes to losing weight, it's difficult to beat. According to data from the American Council on Exercise, a runner who weighs 180 pounds burns 170 calories when running for 10 minutes at a steady pace.

Is zone 1 running too slow?

Zone 1 is Warming-up. Zone 2 is Easy (pace) Zone 3 is Aerobic. Zone 4 is Threshold.

What are ideal times to run?

What really is the best time for running? According to some studies, the ideal time to engage in physical activity is actually the mid-to-late afternoon. Your body is warm, your muscles are loosened up, and you generally tend to feel awake, alert, and better overall.

How long should I run if I'm a beginner?

Start out with a small amount of time -- 10 minutes or 20 minutes, depending on where you are -- and run or walk/run comfortably the entire time. Do this for the entire first week, and even two weeks if you can stand it. Gradually increase your time until you can run 30 minutes.

How to breathe while jogging?

As you're running at a steady pace, try to match your inhales and exhales to each stride, breathing deeply into your diaphragm. You could try an inhale for two steps, and an exhale for two steps, or a similar pattern that works for your breath and pace. Try to maintain this steady rhythm through your run.

How to get into running when unfit?

You want to warm up by walking for 10 minutes. Then do a very, very easy run/walk routine: jog lightly for 1 minute (or 30 seconds if that seems too hard), then walk for 2 minutes. Repeat these intervals for 10-15 minutes, then do a 10-minute walking cool down. Do this step for two weeks, or longer if you like.

How do runners carry water?

  1. Running Bottles & Soft Flasks. Soft flasks have been on the market for a while now and have become extremely popular. ...
  2. Hydration Vests. One way of drinking on the run, which has dramatically increased in popularity over the past few years, is to use a hydration vest (AKA a race vest). ...
  3. Hydration Backpacks. ...
  4. Waist Packs.

How many miles is a 5K?

Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles.

Is it OK to hold your phone while jogging?

And of course, it's smart to have a phone in case of an emergency. But when it comes to running, experts say it's not how you use your phone, but where you hold it, that can be harmful. When you run with a phone in your hand, it adds some weight to one side of your body and forces your arm into an unnatural position.

What is a good pace for a beginner runner?

That last note may be particularly true depending on one's pace. Beginner runners often fall around the 12-minute per mile mark or slower. This can change based on the distance a person is running.

Is 1 mile in 15 minutes bad?

How long should it take to walk a mile, fast? Between 11 to 15 minutes, ideally. If you walk at a more relaxed pace, are new to fitness or are older, your average mile time may be closer to 20 minutes. But your average speed can be improved with practice.

Is it OK to run 5 miles in one hour?

If it's your first time running the distance – perhaps it's your next target after 5K – focus on getting that first 5-mile run under your belt. However, if you're determined to have a figure to aim for, a good benchmark for beginners would be around an hour.

What is the 30 30 method of running?

Here's how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk.

What is the 4 second rule running?

The rule provides simple calculations for estimating race pace. It varies slightly for males versus females. For males, when moving up in distance between the major competitive events (400m, 800m, 1500m, 3000m, 5000, 10,000m) add 4 seconds per 400m (1 lap on a track) to estimate potential race pace.

How to run correctly?

How to run correctly
  1. Keep your head straight. ...
  2. Don't hunch your shoulders. ...
  3. Keep your hands relaxed. ...
  4. Keep your arms at 90 degrees. ...
  5. Lean forward while running. ...
  6. Keep your hips stable. ...
  7. Don't lift your knees too high. ...
  8. Aim for a mid-foot strike.

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