Ever tried running and gave up after just a few minutes because you couldn’t breathe? Or maybe you feel like you’re just not made for running?
You’re not alone.
The truth is: you don’t need to be fit to start running. You just need a simple plan, patience, and the right mindset.
In this guide, you’ll learn exactly how to start running from scratch, even if you’re completely out of shape. No fancy gear, no long workouts—just a beginner-friendly path that works.
Let’s go.
Can I really start running with no experience?
Yes. Running is one of the most accessible forms of exercise in the world. You don’t need a gym, you don’t need expensive shoes, and you don’t need to run fast.
You just need to start small and build up—step by step.
The biggest mistake new runners make is trying to do too much, too soon. Let’s avoid that.
Step 1: Start by walking
If you haven’t moved much lately, begin with brisk walks of 20–30 minutes, three times a week.
- Focus on time, not distance
- Walk fast enough to raise your heart rate but still be able to talk
- Do this for 1–2 weeks before attempting to run
Walking builds your base endurance, wakes up your muscles, and helps your lungs catch up.
Step 2: Try the walk/run method
This is the #1 beginner-friendly method—and it works.
Sample routine:
- Run for 1 minute
- Walk for 2 minutes
→ Repeat for 20–30 minutes total
Do this 3–4 times per week. As your fitness improves, increase the run time and reduce the walk time:
- Week 1: 1 min run / 2 min walk
- Week 2: 2 min run / 2 min walk
- Week 3: 3 min run / 1 min walk
- Week 4: 5 min running non-stop 🎉
You don’t have to run the whole time. You just have to keep going.
Step 3: Breathe smarter, not harder
Breathing is one of the biggest challenges when you start. Here’s how to manage it:
- Inhale through your nose, exhale through your mouth (if you can)
- Breathe deeply—not short, shallow gasps
- If you’re gasping, slow down or walk until your breath recovers
Your lungs will catch up. Just give them time.
Step 4: Forget pace and distance (for now)
In the beginning, ignore the numbers.
- You’re not trying to win a race—you’re building a habit
- Don’t compare yourself to others
- Run slow, walk often, and focus on staying consistent
The speed will come later.
Step 5: Choose a time that fits your life
There’s no “perfect” time to run. Morning, midday, or evening—it’s all good.
Just ask:
- When do I feel most energized?
- When am I least likely to skip?
Choose a time that works and stick with it.
Step 6: Wear comfortable shoes and clothes
You don’t need expensive gear to start—just comfortable shoes with decent support and lightweight clothing.
Avoid heavy or restrictive clothes. And make sure your shoes feel good—blisters can kill motivation fast.
Step 7: Make it fun
Running shouldn’t feel like punishment.
- Put on your favorite playlist
- Try a podcast or audiobook
- Change your route now and then
- Run with a friend or join a beginner-friendly group
Make running something you look forward to—not dread.
Step 8: Track your progress
Even if you just run/walk, tracking helps build momentum.
Apps like:
- Nike Run Club
- Strava
- Couch to 5K
…can show your progress over time—even if it’s slow. Every session counts.
Step 9: Build a routine
Running gets easier when it becomes a habit, not a decision you have to make every time.
Tips:
- Set a weekly schedule (e.g., Mon/Wed/Fri)
- Lay out your clothes the night before
- Treat it like an appointment you don’t cancel
The goal: make running part of your identity.
Step 10: Be patient and celebrate small wins
You won’t go from couch to marathon in a month. And that’s okay.
Celebrate:
- Your first 2-minute run
- Your first full 30-minute session
- The fact that you showed up—even when you didn’t feel like it
Every small step is progress. Own it.
FAQ – Starting to Run from Scratch
Q: Should I lose weight before I start running?
A: No. Running can be part of your weight loss journey—but you don’t need to lose weight first. Start where you are.
Q: How many days per week should I run?
A: Start with 3 non-consecutive days (like Mon/Wed/Fri). Let your body rest in between.
Q: Is it normal to feel sore after running?
A: Yes. Your muscles are adjusting. Stretch, rest, and it will get easier.
Q: What if I can’t run at all without stopping?
A: Totally normal. That’s what walk/run intervals are for. You’ll build stamina with consistency.
Q: Should I check with a doctor first?
A: If you have health conditions or are unsure, yes. Otherwise, start slow and listen to your body.
External Resources
- Couch to 5K – Official Program
- Strava – Track Your Progress & Connect
- Nike Run Club – Free Coaching & Plans
Image Suggestion & ALT Tag
Image: A beginner runner tying their shoes at sunrise with a calm, focused expression
ALT: how to start running from zero – beginner jogger preparing for morning run
