How to Get Started as a Runner


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April 12, 2010
Media: Let's Get Started

You've seen them effortlessly striding down the street, their sculpted quads shining in the sun. And now you've decided that you, too, want to be a runner. This head-to-heels guide will show you how to get going, keep moving, and make running a lifelong habit. We've even answered your need-to-know questions so you'll feel confident, excited, and ready to hit the road.


It's here, in the beginning, where many new runners stumble. You think, Today, I'm going to start running! and out the door you go with the best of intentions—but maybe not the best preparation. Four minutes later your legs, lungs, and even your insides hurt. Don't despair. Whether you're fresh off the couch or coming from another sport, running takes time to break into.

"Every able-bodied person can be a runner," says Gordon Bakoulis, a running coach based in New York City. "Just start slowly and build up gradually." Most coaches agree that the best way to become a runner is with a run-walk program.

Begin by adding small segments of running into your walk. "Start with four to five minutes of walking," says Christine Hinton, a Road Runners Club of America certified coach in Annapolis, Maryland. "Then alternate with some running, always ending with a walking segment to cool down." (See below, for a 10-week schedule.) Aim for running at an easy, conversational pace three days a week, with rest days in between. Over time, work up to running four to five days.

Run-Walk This Way
Start and finish each workout with five minutes of walking. Then, alternate the following run/walk ratios for 30 minutes.

Two minutes running/four minutes walking
...2: Three minutes running/three minutes walking
...3: Four minutes running/two minutes walking
...4: Five minutes running/three minutes walking
...5: Seven minutes running/three minutes walking
...6: Eight minutes running/two minutes walking
...7: Nine minutes running/one minute walking
...8: Thirteen minutes running/two minutes walking
...9: Fourteen minutes running/one minute walking
...10: Run the whole time!

Need to Know

Q By the end of my run I can barely move—why?
A If you're sore before you finish running, your workout session is too long, too fast, or too hard. Ease back down to walking to allow your muscles to heal, says New York City-based exercise physiologist and coach Shelly Florence-Glover of

Q Can I still call myself a "runner" if I walk so much?
A "If you're running, no matter how fast or slow, you're a runner," says Andrew Kastor, coach of the official ING New York City Marathon online training program.

GET GOING Warm Up Well

Treat yourself like a runner—from day one. That means taking time to properly warm up and cool down. "A good warmup makes it much easier to get going and keep going," says Kastor. "It's much more than just boosting blood flow to your muscles." Your neuromuscular system, which involves your brain telling your muscles how to contract, gets up to speed. Your body starts churning out fat-burning enzymes, which help your aerobic system work more efficiently. Synovial fluid warms up, which helps lubricate your joints. "Too many beginners skip this step without realizing how much easier it makes the whole workout feel," says Kastor. Cooling down, while less critical, allows your body to gradually adjust from running back to a resting state. "Just a few minutes of walking is all you need to let your heart rate return to normal and for your body to clear out any metabolic waste you created during your efforts," says Kastor.

Two Ways to Warm Up
Spend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury
WALKING Go at a moderate pace
ACTIVE STRETCHING Side lunges, walking lunges, butt kicks (jog in place, bringing your heel high as though trying to kick your butt), skipping

GET GOING Vary Your Running Surface

Runners often have strong opinions about where to run. The best solution for you as a new runner may be to simply mix it up, says Glover. "Soft is not necessarily better," she says. "Both treadmills and dirt may seem 'softer' and therefore safer, but they have their issues. A treadmill belt has a slight shimmy when the belt impacts the bed that can contribute to shin issues. Dirt and trails can be uneven and have holes and ruts. Keep it varied; maybe sidewalk one day, paved road the next, and a trail on the weekends."

Need to Know

Q When will I stop feeling so sore?
A If you ease into running, your postrun discomfort shouldn't be debilitating. If it is, return to walking and running. However, don't let a little soreness scare you off. "It's a sign that you're progressing," says Kastor. The ache just shouldn't bleed from one run into the next, he cautions. "Typical soreness should fade as you warm up. If it doesn't, cut your workout short. Do a little cross-training for a couple of days to let that sensation dissipate, so you don't become injured."

Q What should I do if my (fill in the blank) hurts?
A Some minor aches and pains are common, and rest should clear them up. Back off by walking or riding a bike for a few days, ice the area a few times a day, and take anti-inflammatories as needed. If you experience sudden, sharp pain while you're exercising, try walking it out for a few minutes. If the hurt doesn't ease, stop immediately and head home. If discomfort persists, see a podiatrist or orthopedist.

Q When runners run in the road, do they have to use hand signals?
A Not the way cyclists do. For one, you should be running against, not with, the flow of traffic. But don't assume a driver sees you. Stretch out a hand and make eye contact at intersections. If you're at a stop sign or light, it's a good idea to let drivers know which way you're going, especially if you'll be turning in front of them.

Q I often get pebbles in my shoe—it's annoying! How can I keep them out?
A Are the stones sneaking in the back? There may be a gap in your heel. A strategically-placed cosmetic sponge pad can help seal it up. If they're creeping in the sides, lace your shoes snugly, using all the holes. Lastly, if you're ready for another pair, trail-running shoes have a "gusseted" tongue (meaning the seams are sealed to close any gaps), which keeps pebbles and trail debris out of the shoe.