The Beginner’s Video Guide to Running
Running should feel effortless, pain-free, and rewarding—and so should getting started. If you’ve been thinking about giving running a try, our latest program, How to Start Running is for you.
Starting to run is all about consistency, so creating a routine that you can stick with will be key. That’s where we come in with How to Start Running. Many aspirational runners this time of year push themselves to do too much too soon and instantly overdo it. With our program, we’ll show you how to start slowly using run/walk intervals that allow you to build upon your progress week after week. We’ll also offer tips to ensure you avoid common beginner missteps that can result in boredom, fatigue, or injury.
If questions around gear, form, stride, or technique have prevented you from giving running a try, you will find the answers here. Not sure about recovery? Wondering if you need to refuel? Curious about finding people to run with? We’ve got your back.
Paired with the RW+ Beginner Training Plan of your choice, this holistic program, available exclusively to Runner’s World+ members, provides all the tools you need to start running today. What are you waiting for?
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Meet Your Coach
Matt Meyer is a certified personal trainer and RRCA-certified run coach based in Boulder, Colorado. In How to Start Running, Matt shares how running has changed his life, provides the tips he wishes he knew before he started, and offers guidance on building a successful routine of your own so that you start to love running. Let’s go!
The Chapters
We’ve divided How to Start Running into six chapters, so you can explore by topic according to your own needs and interests. In this 30-minute program, learn the benefits of running, how to progress slowly using run/walk intervals, advice for getting your form right, tips for staying motivated, how to overcome any challenge that comes your way, and more. Need great advice on one part of the training plan? Or a few? Save this page and watch each chapter below when you need a refresher:
1) Why Running?
Running doesn’t require a gym membership or an expensive coach, so you can get started today as long as you have comfortable shoes and some workout clothes. In this chapter, learn about all the benefits of running, from better health and a boost in energy to bonding with others via new social interactions.
2) Start With Run/Walk Intervals
In this chapter, learn how to build your running routine through easy progressions. Slowly, you’ll increase your run time while decreasing your walk time. Our How to Start Running program is designed to be paired with any one of our five Runner’s World beginner training plans, available exclusively to Runner’s World+ members. Ranging from seven to 12 weeks of training, we invite you to pick a plan according to your own unique goals.
Run 1 Mile Plan
Beginner Run Plan
Run Non-Stop Plan
Lose Weight Plan
Couch to 5K Plan
3) Focus on Technique
In order to stay in tune with your body as you run, it’s important to know a few key form points. In this chapter, learn all about the basics of running technique as well as the importance of warming up and cooling down.
4) Progress Slowly
How do you know when it’s time to progress in your training? What should progression look like, and how do you do it smartly so you don’t overdo it? Find the answers to these questions along with tips on recovery and nutrition.
5) Maintain Motivation
In order to stay consistent, it’s important to figure out what motivates you as a runner. In this chapter, we’ll make sure you’ve got the tools to get out the door when you don’t want to and keep pushing forward.
6) Avoid Common Setbacks
You’re bound to face a few roadblocks as a new runner. Here, we’ll give you an idea of what to look out for—injuries, burnout—as well as tips for overcoming any challenge that comes your way.
RW+ Training Plans
How to Start Running was created with our Runner’s World Beginner Training Plans in mind, which are designed for new runners without any experience. The plans span from seven to 12 weeks, and vary depending on your goals. Runner’s World+ members get access to these training guides (along with 5K, 10K, half marathon, and marathon plans… plus other great membership perks!).
How to Start Running Plans
Length: 8 weeks, 4 days on, 3 days off, strength training mixed throughout
Sample Workout: After starting with walking only, you’ll progress to running 0.1 mile and walking 0.2 miles, and repeat for 4 total rounds.
Recommended Experience: Zero! If you’ve never run before, you can still conquer this plan.
CLICK HERE FOR PLAN
Length: 12 weeks, but you can add more if needed; as many days on/off as feels comfortable
Sample Workout: After starting with 30 minutes of non-stop walking, you’ll add run intervals, beginning with 1 minute of running and 4 minutes of walking.
Recommended Experience: No experience necessary! Anyone can accomplish this training plan.
CLICK HERE FOR PLAN
Length: 7 weeks, 5 days on and 2 days rest
Sample Workout: 40-minute run/walk, alternating between a comfortable jogging pace for 3 minutes and a walking pace for 2 minutes.
Recommended Experience: None! This plan will get you running strong no matter how may miles you’ve run in your life.
DOWNLOAD HERE
Length: 12 Weeks, 5 days on and 2 days rest
Sample Workout: 30-minute run/walk, alternating between 1 minute of running and 2 minutes of walking.
Recommended Experience: None! This plan is designed to help you reach your weight loss goals while you become a strong, more confident runner.
DOWNLOAD HERE
Length: 10 Weeks, 2-3 days on, 2 days rest, and 2 days strength training
Sample Workout: Warm up with 5 minutes brisk walking, do run/walk intervals for 10 minutes, and walk for 5 minutes to cool down.
Recommended Experience: This plan is for a new runner who is just getting back into exercise.
DOWNLOAD HERE
Shoe Finder
We know that every runner’s journey begins with a good pair of running shoes. Here at Runner’s World, we test hundreds of pairs each year, from daily trainers to racing shoes to trail shoes and beyond. To find the pair that’s right for you, you’ll need to consider factors like whether you’ll be running on a road or trail, how many miles you’ll be clocking, if you’ll be racing, and more. Take the guesswork out and use this simple tool to get started.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds multiple other fitness certifications and regularly stays on top of her continuing education in the field. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and she has nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of the latest science in wellness, has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being.
As a freelance writer, Mallory’s work appeared in Women’s Health, Self, Men’s Journal, Reader’s Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she’s now based in Easton, Pennsylvania.
Director of Content Operations Runner’s World & Bicycling
Brian has spent more than a decade focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
Kristen Wagner joined the Runner’s World and Bicycling team in November 2024 with a decade of magazine editorial experience. Passionate about all things wellness, Kristen enjoys Pilates, spin, and long walks with her dog, Koda.
Certified Personal Trainer & RRCA-Certified Run Coach
Matt Meyer is a certified personal trainer and RRCA-certified run coach based in Boulder, Colorado.
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