How do I start running as a beginner?

Start with run-walk intervals three times a week: for example, 1 minute of easy running and 90 seconds of walking, repeated for 20 to 30 minutes. Each week, run a little longer and walk a little less. Run slowly enough to talk, take a rest day between runs, and many beginners can run 5k without stopping after about 9 weeks, the length of the NHS beginner plan.

1. Weeks 1 and 2. Walk 5 minutes, then repeat 1 minute of easy running and 90 seconds of walking 8 times. Three days a week.
2. Weeks 3 and 4. Repeat 2 minutes of running and 1 minute of walking 7 times.
3. Weeks 5 and 6. Repeat 5 minutes of running and 1 minute of walking 4 times.
4. Weeks 7 and 8. Run 10 minutes, walk 1, and repeat twice, then build toward 20 to 30 minutes of steady easy running.
5. Weeks 9 and on. Add a few minutes to one run each week until you can run 5k, or about 30 minutes.

Why run-walk works

Your heart and lungs adapt quickly. Your tendons and bones take longer. Walk breaks let you build running time without overloading your legs, which is why most beginner plans use them. A review of running injuries found that new runners get hurt more often per hour of running than experienced ones, so a gentle start pays off.

The rules that matter most

• Go slow. Easy pace is the right pace for almost all beginner running.
• Rest between runs. Three runs a week with a day off between is plenty to start.
• Progress by feel. A study comparing a slower, more gradual plan with a standard 8-week plan found no difference in injuries. How your body feels is a better guide than any formula.
• Wear shoes that feel comfortable. Comfort is a sensible way to choose.

What counts as normal

Some muscle soreness in the first weeks is normal and fades within a day or two. Pain that is sharp or that changes how you run is a reason to stop and rest. If it doesn’t settle, see a professional.

When you can run 30 minutes

You’ve built the base. From here, keep most runs easy and add time slowly. The US guidelines recommend 150 to 300 minutes of moderate activity a week, and easy running counts.