Thinking about starting a running routine – but feeling a little nervous because you haven’t worked out in a while? Not to worry, my friend! There are some easy steps you can take to start running and actually enjoy it.
As a running coach and dietitian, I’ve helped lots of folks who felt out of shape get started running, and many have gone on to do numerous road races. And I know you can get there too!
Of note, I want to clarify that being “out of shape” does not refer to a particular body size or type. Instead, I’m using that phrase to refer to someone that feels like their fitness level is not where they would like it to be.
Ready to get running? Let’s talk through a step-by-step plan!
Disclaimer: This post was written by Chrissy Carroll, RRCA Running Coach and ACSM Certified Personal Trainer. It is for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to starting any new exercise routine.
Step 1: Acknowledge and break through barriers.
Before you even walk out the door, it’s a good idea to think about what’s contributed to being out of shape at this point in your life. This isn’t a time for blame and shame, but rather acknowledging the real barriers that can make it very tough to stick with a fitness routine!
These barriers can be both mental and physical. For example, maybe you’ve just been intimidated to start running because you can only run for a minute straight right now. Or maybe you’re discouraged by past experiences that have a negative soundtrack replaying in your head.
The key to getting started is recognizing these barriers and finding practical ways to move past them.
Let’s look at some common barriers and tips for dealing with them:
Lack of time: Running is one of the absolute best exercises for this barrier, because you don’t have to spend time going to and from a gym. Instead, you just need to lace up your sneakers and get outside! A few additional tips though for time issues:
- Make it a priority to schedule workouts into your planner ahead of time in the week, and honor them like any other commitment.
- Get your workout done first thing in the morning, before the stresses of the day eat up all your time.
- See if a friend wants to run with you, so you accomplish two things at once – your weekly catch up with your pal and your workout.
- If you don’t have as much time as is suggested later in this post for workouts, just do what you can. If all you have is 15 minutes, do 15 minutes.
Struggling through workouts: It’s common to struggle a bit at the beginning with stamina or even experiencing some light muscle soreness after a workout. Luckily, the solution to these issues is simple – consistency!
The more consistent you are with a routine, the more your body will adapt and improve your fitness level. Start slowly, with walking and then with the run-walk intervals, and you’ll be able to build up that endurance to comfortably make it through your workout. Sometimes finding a running buddy, accountability partner, or coach/trainer can be helpful for maintaining consistency too.
Lack of patience: Running is a gradual process. It’s going to take time to build endurance and be able to run further distances. It’s important to recognize this going into it. Set small, achievable milestones – like following the run/walk plan in this post, or setting a goal to run for 5 minutes straight. These are genuine wins. Give yourself enough time to build up to bigger goals, like running a road race.
Previous Injuries: If you’ve had injuries in the past, these often create hesitation in starting to work out again. A few tips:
- Get your doctor’s clearance that it’s safe to exercise.
- Prioritize gradual increases in mileage, which helps reduce injury risk.
- Run at a comfortable pace and don’t incorporate speed work until you’ve built a running base.
- Add in strength training 2-3x/week when you feel comfortable. Strength training can help with muscular imbalances and reduce the risk of injury.
- Choose good sneakers. Running stores are excellent places to get fitted and find what style of shoe is best for the way your foot lands on the ground. This can reduce the likelihood of common running foot injury issues like plantar fasciitis.
Fear of Judgment: Remember that saying “those who mind don’t matter, and those who matter don’t mind?” Applies to exercise too! If someone is a jerk and going to judge you for running, that’s on them – it has nothing to do with you. In general, though, the running community is extremely supportive, because at one point or another we were all where you are – as a beginner just getting started.
Now that you’ve thought about the barriers and figured out ways to break through them – it’s time to move!
Step 2: Start with walking first.
If you’re not currently doing any type of physical activity, I highly recommend starting your journey to running with walking.
Yes, it sounds silly – if you want to run, why not just run?! – but it’s important to know you can maintain time on your feet at a lower intensity first.
Start by walking for 20 minutes straight outside at a brisk pace. If you can’t yet do that, build up to that before proceeding.
Once you can comfortably walk for 20 minutes straight, add 5 minutes to your walk and repeat that 3x/week. When that’s comfortable, add on another 5 minutes.
Your goal is to continuing build up your walking time until you’re able to walk for 35-40 minutes straight at a brisk pace.
Some of you may already be at that place now, and some of you may take a couple months to get there. Either way is OK! Once you can walk for 35-40 minutes comfortably, then move into the next step.
Step 3: Do run-walk intervals.
Run-walk intervals involve timed intervals of running, followed by recovery at a walking pace. This is the most effective way to gradually build up your ability to run.
I’ve put together a 12-week run-walk plan below. Ideally, someone would do each workout 3 times per week, with 1-2 days of rest between each workout. You can download a copy of the run/walk plan here, or you can pin the image below to Pinterest to save for later. I’ve also written it in plain text below for accessibility purposes.
12 Week Run-Walk Plan
For each week, repeat the workout 3 times – for example, do the same weekly running workout on Monday, Wednesday, and Saturday.
- Week 1 Workouts: Warm up with a 5-minute walk. Then run for 1 minute, walk for 3 minutes. Repeat the run-walk interval 6 times total.
- Week 2 Workouts: Warm up with a 5-minute walk. Then run for 2 minutes, walk for 3 minutes. Repeat the run-walk interval 5 times total.
- Week 3 Workouts: Warm up with a 5-minute walk. Then run for 3 minutes, walk for 2 minutes. Repeat the run-walk interval 5 times total.
- Week 4 Workouts: Warm up with a 5-minute walk. Then run for 4 minutes, walk for 2 minutes. Repeat the run-walk interval 5 times total.
- Week 5 Workouts: Warm up with a 5-minute walk. Then run for 5 minutes, walk for 3 minutes. Repeat the run-walk interval 3 times total.
- Week 6 Workouts: Warm up with a 5-minute walk. Then run for 7 minutes, walk for 4 minutes. Repeat the run-walk interval 2 times total.
- Week 7 Workouts: Warm up with a 5-minute walk. Then run for 8 minutes, walk for 3 minutes. Repeat the run-walk interval 2 times total.
- Week 8 Workouts: Warm up with a 5-minute walk. Then run for 10 minutes, walk for 2 minutes. Repeat the run-walk interval 2 times total.
- Week 9 Workouts: Warm up with a 5-minute walk. Then run for 12 minutes, walk for 3 minutes. Repeat the run-walk interval 2 times total.
- Week 10 Workouts: Warm up with a 5-minute walk. Then run for 13 minutes, walk for 2 minutes. Repeat the run-walk interval 2 times total.
- Week 11 Workouts: Warm up with a 5-minute walk. Then run for 15 minutes, walk for 2 minutes. Repeat the run-walk interval 2 times total.
- Week 12 Workouts: Warm up with a 5-minute walk. Run 25 minutes straight, taking any walking breaks as necessary.
Step 4: Focus on time first, then you can focus on distance.
As you can see from the run-walk plan above, at the beginning it’s important to focus on time. Your pace will start to improve naturally, but the most important part at first is building up that time on your feet.
Once you get up to running 25 minutes comfortably, continue building by time at first. Gradually increase your runs about 5 minutes per week, until you can comfortably run around 45 minutes straight (or with strategic short walking breaks – some runners do better with keeping those in, and that’s fine!).
When you reach that point, you can start thinking about distance. For example, you might currently be running around 3.5 miles in those 45 minutes. Now you might set a goal to hit 4 miles, then 5 miles, and so on.
Distance goals are helpful as you start thinking about doing any road races. For example, maybe you’ve been bitten by the running bug and decide to sign up for your first 10K or half marathon. You’ll want to follow a plan that helps ensure you have the stamina to complete the entire distance. These plans often have a couple shorter runs during the week (for example, 3-6 miles), with a long run on the weekend (generally building up to around 11-12 miles for a half marathon plan).
You can find lots of free training plans on the site if you’re starting to think about distance-based goals.
Step 5: Celebrate your wins.
You’ve started running – and that deserves a big ‘ol pat on the pack!
At the beginning, it’s easy to focus on what you can’t do or what struggles you’re having. But in reality, every step forward, every workout, every week – that’s a ton of progress that you’re making. Embrace these small victories.
By recognizing the progress you’re making, it will help reinforce the work you’re doing and encourage you to stay committed to the process.
Additional Tips
When you’re going through the steps above, here are some additional tips that will help make it easier to find success:
- Pace yourself: When you start the run-walk intervals, you should be running at a pace that you can maintain for the entire interval. If you find yourself unable to finish the run interval, try slowing down a bit. Ideally, as you start running consistently for 25 minutes straight, you should be running at a pace that allows you to talk (but not sing).
- Remember rest: Your muscles need time to recover. Remember to leave at least one full rest day each week if you’re combining running with any other form of exercise. (You can also implement some other running recovery tips if you’d like).
- Pay attention to your body: A little soreness the day after a workout can be normal. Pain that affects your running stride or is sharp or severe is not normal. Be sure to pay attention to your body and see a doctor for any consistent or severe pain.
- Beat boredom: If you find yourself starting to get bored with your running routine, think about ways to mix things up. This could mean finding a new route, using a trail instead of the road, creating a new playlist, or enlisting a friend to come along with you.
- Fuel smart: Good nutrition can support your running routine by providing key nutrients – for example, protein to support muscle recovery and repair, and antioxidants that help your body with the stress from exercise sessions. As an RD, my philosophy on fueling smart is eating a mixture of all three macronutrients (carbs, fat, and protein) at each meal, and including lots of produce. Sounds simple, but I know it can be tough in practice!
The Bottom Line
Starting to run when you’re out of shape can feel intimidating – but with a gradual approach and consistency, it’s totally doable. Break through your mental and physical barriers and start slowly. Before you know it, you’ll find yourself running comfortably for miles at a time. You’ve got this!
Please pin this post to share with others!
- Cranberry Pomegranate Smoothie - November 17, 2025
- 25 Minute Treadmill HIIT Workout - November 17, 2025
- Banana Berry Granola Smoothie - November 17, 2025
Leave a Reply