Free plans › How to start running

How to start running

How to start running without getting hurt or bored: what to wear, how fast to go, how often to run, and a free plan to follow.

Check with your doctor before starting if you have a health condition.

Start slower than you think

Most new runners go too fast, run out of breath in a few minutes and decide running isn't for them. Run at a pace where you could hold a conversation in full sentences. If you can't, slow down.

Walk breaks are completely fine. Mixing short runs with walking is how almost every beginner plan starts, and it's how you build up without wearing yourself out.

Three times a week is plenty

You don't need to run every day. Three short runs a week, with a rest day between them, is enough to make steady progress.

Rest days are when your body adapts and gets fitter, so treat them as part of the plan, not time off from it.

What you actually need

A pair of comfortable running shoes that fit well. That's the one thing worth getting right.

Everything else is optional: wear clothes you can move in, and add gear later only if it helps.

Make it a habit

Pick the same days and the same time each week, so running becomes part of your routine instead of something you have to decide to do.

Track your runs so you can see your progress. Looking back at how far you've come is one of the best reasons to keep going.

When something hurts

Some tiredness and mild muscle soreness after a run is normal. Sharp pain, or pain that gets worse as you run, is not: stop and rest.

If pain lasts more than a few days, see a doctor or physiotherapist before running again.

Ready for a plan?

Follow the free Couch to 5K plan: nine weeks, three short sessions a week, from walking to running 5 km.

Run this plan with an AI coach

FluxRun AI tracks every run and adjusts the plan to how it went. Free on iPhone and Android.