You want to start running. Or you want to try again, because maybe you have started before and stopped somewhere along the way. That is no problem. Most runners have stopped at least once before they really stuck with it.
What makes the difference? Not talent. Not fitness. Not the perfect schedule. It is knowing how to build up smartly, what to expect, and how to avoid standing on the sidelines injured or demotivated after three weeks.
That is exactly what this guide covers.
Before you start: an honest conversation
And for anyone who can just start: the most difficult moment is not the first kilometer. It is the threshold to put on your running shoes and go out the door. Once you're outside, the rest takes care of itself.
Step 1: Set a goal - but not just a big goal
You want to become healthier. Or lose weight. Or get rid of stress. Or just join your friends in a 5km run. These are all great reasons to get started.
But big goals are bad at motivating in the short term. What works: small, concrete intermediate goals. Things you can get within one or two weeks.
Examples:
- Going out three times this week
- Walk five minutes longer today than last week
- Making the route without stopping
Link those intermediate goals to a small reward: a new playlist, a fun TV program after training, whatever motivates you. Your brain simply works better with small victories than with distant finishes.
Step 2: Get the right shoes - and only that
You don't need any special clothing, no heart rate monitor, no GPS watch. But good running shoes are indispensable.
Running is hard on your joints. With every step you absorb forces of two à three times your body weight. A running shoe is specifically designed to absorb that blow. Your regular sports shoes or fitness shoes are not.
Go to a running shop and get advice. They analyze your running style for free and help you choose the right shoe. Don't buy running shoes online if you have never tried them on: every manufacturer uses a different last.
Women: also invest in a good sports bra. Walking is like jumping, step by step, hundreds of times. Good support is not a luxury, it is a necessity.
Want to know more about how to choose the right running shoes? Read our complete guide to running shoes.
Step 3: Start walking and walking - not just walking
This is the principle on which the entire start-to-run concept is built on: alternating running and walking.
Many beginners see walking as a weakness. It's not. Walking is the tool with which your body learns to absorb the strain of walking, without overloading. Even trained marathon runners use walk breaks in their schedules.
"As a novice runner you only have two paces: walking and running. It is important to alternate between the two. While walking, your heart rate can drop, the pressure on your muscles and tendons decreases, and you can rest for a while. This improves your technique, as does your endurance."
Jip Vastenburg, running coach and former European champion
Don't wait until you're exhausted to start walking. Plan the walking breaks before you need them. This way you build more sustainably.
Step 4: Follow the schedule
You don't have to reinvent the wheel. Our start-to-run training schedule takes you into 24 workouts - spread over approximately eight to ten weeks, two à three times a week - from complete beginner to 30 minutes of running.
The schedule is based on the walk-run principle: you start with short walking blocks alternating with walking, and gradually build up every week.
Two practical rules when following the schedule:
Too easy? Skip a maximum of one workout. Your body, and especially your tendons and joints, needs more time to adapt than your condition. Take it easy.
Too heavy? Repeat the same workout, or go back one workout. There is no shame in it. Who builds slowly, builds sustainably.
The 10% rule: your safety limit
Once you get past the plan and start building up on your own, there is one rule of thumb that you always keep in mind: never increase your weekly training volume by more than 10% per week.
Did you run a total of 10 kilometers last week? Then 11 kilometers will be the maximum next week. More than that, and you don't give your muscles, tendons and joints time to grow with your fitness.
This sounds slow. And it is. But it is the reason why some runners continue to run healthily for years, while others have to start again after every peak.
How quickly do you get exhausted? The chatter test
Are you unsure whether you are walking too fast? Try to say a complete sentence while walking. If you can still do that (even with a little difficulty), then you're in good hands. If you have to recover after three words, you are walking too fast.
This sounds very simple. But it is scientifically substantiated: you build up the best endurance condition in a zone where you can still talk. Not faster. Many beginners consistently run too fast, become exhausted or injured, and quit.
Running slower is not a weakness. It's strategy.
Before training: what you do in advance
Food and Drink: Do not eat a large meal in the two hours before your workout. A light snack (a banana, a slice of bread, some yogurt) is allowed up to an hour in advance. Drink water regularly throughout the day, but don't pour in a large bottle at the last minute.
Plan your route: Map out different routes, even short distances. The same route over and over quickly becomes boring. Preferably start against the wind. This way you have a tailwind on the way back when you are tired. You can plan routes in advance and calculate the distance via apps such as Strava or Komoot.
Warm-up: Never start cold. Walk briskly for the first five minutes so that your muscles and joints warm up. Dynamic warm-up exercises (leg swings, knee lifts and ankle twists) help extra. Static stretching (hold for a long time) is done after training, not before.
During training: three basic rules
1. Start slower than you think you should: The most common mistake among beginners: starting too fast, ending up exhausted, and not feeling like it the next day. Always start a little slower than you feel.
2. Focus your gaze into the distance: Don't look at your feet, but about 20 to 30 meters in front of you. It sounds like a small detail, but it immediately changes your posture: you walk straighter, breathe better, and move more smoothly. Do you want to learn more about your running technique? Read our guide on running technique.
3. Walking is part of the training: Don't see the walking breaks as something that goes wrong. They are in it consciously. They are your recovery. They make it possible for you to go again the next day.
After training: recovery starts here
Cool-down: End each workout with a five-minute walk. This gradually lowers your heart rate and helps your body recover faster. Then you do gentle stretching exercises: hamstrings, calves and hip flexors. Those who do this consistently will have less trouble the next day.
Nutrition after running: Your body needs both carbohydrates and proteins to recover after running. A glass of milk, some cottage cheese with fruit, or a sandwich with chicken fillet is sufficient. You don't need any special sports nutrition.
One side note: you burn fewer calories during a 30-minute training run than most apps indicate. That's no reason to eat half the fridge.
Rest: Muscles do not grow during training, they grow during the rest afterwards. Leave at least 48 hours between two running training sessions, especially in the first few weeks. Running three times a week is ideal for beginners: spread out over the week, with sufficient recovery space in between.
Training log: Keep track of what you do: date, duration, route, how it felt. Apps such as Strava or Garmin Connect do this automatically. But a simple notebook also works. You see progress, you can link injuries back to your training history, and in a year's time you will have something to look back on with a smile.
The common mistakes - and how to avoid them
| Error | Consequence | How things can be improved |
|---|---|---|
| Too much too fast | Injury, failure | Babble test, 10% rule |
| Skip walking | Overload, technical decay | Plan walking breaks, don't wait around |
| Wrong shoes | Knee pain, blisters, Achilles complaints | Gait analysis at specialized store |
| No warming | Increased risk of injury | 5 minutes brisk walking + dynamic warm-up |
| Walk every day | No recovery, overtraining | Max 3-4x a week, always a rest day in between |
| Target too big | Loss of motivation in the face of setbacks | Link small intermediate goals to rewards |
| Ignore pain | Small injury becomes a major injury | If pain persists: stop and rest |
Maintaining motivation: what really works
Motivation fluctuates. That's normal. After the first enthusiastic weeks there always comes a phase in which things become more difficult, it rains, or you simply don't feel like it. What will help you:
A running buddy: Not just for fun. If you have an appointment, you go even if you don't feel like it. And while talking you will automatically notice whether your pace is right (chat test!).
A playlist or podcast: Music with the right tempo helps maintain your cadence. Podcasts or audiobooks make long runs shorter.
Small rituals: Put your running shoes next to the door. Get your clothes ready in the evening. The fewer decisions you have to make at the moment, the smaller the threshold.
Fixed times: Link your training to a fixed activity in your week: after work on Tuesday, Saturday morning before breakfast. Routine wins over motivation.
Accept bad training: They are part of life. A training that feels tough and is still completed counts double.
What after start-to-run?
You walked for 30 minutes straight. What now?
You have now built up a solid basic condition. That is the foundation for everything that comes after. A few possible directions:
5 km run: A logical next step. Depending on your pace, you can run 5 km in 28 to 40 minutes. Build up slowly using the 10% rule.
A first race: A local 5km run or jog is a great motivation boost. The atmosphere does something to you. Register! A starting ticket provides a big stick behind the door.
10 km: If you can comfortably complete the 5 km, the 10 km is the next logical step. Plan three à four months to slowly work towards it.
Hyrox: Are you also interested in strength? Hyrox combines running with functional strength training in a unique race format. Read how you can participate in a Hyrox as a beginner.
Frequently asked questions
How many times a week should I run as a beginner?
Is it normal for walking to be so hard at first?
Should I stretch every workout?
What if I miss a week due to illness or vacation?
Can I also walk on the treadmill?
When am I ready for a competition?
Ready to get started? Follow our free start-to-run training schedule and run your first 30 minutes in eight to ten weeks. Do you also want to know the best way to walk? Read our guide to running technique for beginners.
Bart Vandenbussche is passionate about sport and never shies away from a sporting challenge. He has run several marathons (including sub-3h), is an Iron+Ultra Viking, and currently has the Hyrox bug.
Question or suggestion?
Do you have a question or suggestion? Let us know!
