How Do I Start Running?

by Susan

I'm beginning my running program today.
I see that I am working toward running for 15 minutes within 8 weeks, but on day one do I run at all?

How long do I briskly walk?

Do I walk for 5 minutes, then try to run for one?

How do I get started?

Or should I just briskly walk the first week?

I understand cross-training, but don't understand how to start actually running, or when.

Thank you for your website, and for getting me off the couch!!!


Answer by Dominique:

Hi Susan,
I am happy to hear you are starting your running program.

May this be the running program that changes your life... :)

The first day of Beginner Running Program 1 says:
6 min walk.
That is it. Just do that.

The second day of week 1 says:
6 min walk, 1 min run
So after six minutes of briskly walking, try to run for one minute.

The first day of week TWO says:
2 x 4 min walk, 1 min run.
So then, briskly walk for 4 minutes, run 1 minute, walk 4 minutes, run 1 minute.


You need to understand that these are general templates.

I have received a few comments saying that the first week or two are very, very easy. For some people they are, for some they aren't.

I try to set up the beginner running programs in such a way that whoever starts them, can finish them with the least risk of injury.

I hope you keep doing the running program. You can obtain great results by consistence and persistence.

The key to running training is a slow build up, increase the workload a little more over time, every time, every week and keep on building, and building and building on your newly gained fitness.

Within a month or two you will be amazed by what you can accomplish.

Good luck !

BRT Newsletter

Join in and write your own page! It's easy to do. How? Simply click here to return to Beginner Running Tips Q&A.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Heart Rate Monitor Training - The Zoladz Method

    Every running pace has its own heart rate zone. The heart rate monitor training zones according to Zoladz are explained in this section.

    Read more

  2. Yasso 800 :: The Marathon Pace Workout with a Twist

    The Yasso 800 is supposed to be a predictor of marathon performance. It is a marathon pace workout with a twist. Learn more about the Yasso 800 on this page.

    Read more

  3. Running for Weight Loss - Injured...

    I started a run-walk program 3 weeks ago to help me lose 80 lbs. I was up to running 3 min / walk 3 min 3 days a week on my treadmill. Last week after

    Read more

  4. What Can I Do To Improve My Half Marathon Time?

    I am a 53 yo male 5'11, 165lbs. I have been running for about 8 years. I have run 7 marathons and have never broken the 4hr mark even though all my

    Read more

  5. Daniels Running Formula Book Review - The Running Training Book You Have Got to Have

    If I had to recommend you to get one running book only, then it would have to be Daniels Running Formula by running coach Jack Daniels.

    Read more