How to Start Running When You've Never Run Before

You Don’t Need to Run Fast or Far

Here’s the secret every experienced runner knows: they all started by walking. Walk/run intervals are how virtually everyone begins, and there’s zero shame in it. If you can walk for 30 minutes, you can start running. Today.

The goal isn’t to look like a runner. It’s to become one, gradually, at your own pace.

The Walk/Run Method

Instead of heading out and trying to run until you collapse (please don’t), you’ll alternate between walking and running in structured intervals. It looks like this:

Weeks 1-2: Walk 4 minutes, run 1 minute. Repeat 6 times. Total: 30 minutes.

Weeks 3-4: Walk 3 minutes, run 2 minutes. Repeat 6 times. Total: 30 minutes.

Weeks 5-6: Walk 2 minutes, run 3 minutes. Repeat 6 times. Total: 30 minutes.

Weeks 7-8: Walk 1 minute, run 4 minutes. Repeat 6 times. Total: 30 minutes.

Run 3 times per week with at least one rest day between sessions. By week 8, you’re running 24 out of 30 minutes. That’s genuinely incredible progress.

Gear: Keep It Simple

Shoes. Whatever trainers you already own are fine for the first month. Once you know you’re sticking with it, visit a running shop for a gait analysis and proper fitting. Expect to pay £80-130 for decent running shoes. Check our best budget running shoes guide for recommendations.

Clothes. Anything comfortable that doesn’t chafe. Synthetic fabrics (not cotton) wick sweat better. In colder weather, layer up — you’ll warm up fast.

Everything else. You don’t need a GPS watch, a hydration vest, or compression socks. Not yet. Just you, shoes, and a route.

Common Mistakes to Avoid

Going too fast. The number one beginner mistake. Your running pace should be conversational — you should be able to speak in full sentences. If you’re gasping, slow down. Seriously, slow down more than you think you need to.

Running every day. Rest days are when your body adapts. Three runs per week is plenty. Fill other days with walking, stretching, or complete rest.

Comparing yourself to others. The person flying past you on the pavement has probably been running for years. Your only competition is last week’s version of you.

Skipping the warm-up walk. Start every session with 5 minutes of brisk walking. Your muscles and joints will thank you.

Tracking Your Progress

PT Tracker can log your runs — distance, time, route, and how you felt. Tracking from the start lets you see progress that you might not feel day to day. Looking back at week 1 from week 8 is incredibly motivating.

Your First Parkrun

In 8 weeks, you could be doing your first parkrun — a free, timed 5K every Saturday morning. It’s the perfect first goal:

Completely free, no entry fee
All abilities welcome (walkers included)
700+ locations across the UK
Friendly volunteers who cheer everyone home
Coffee and community afterwards

You don’t need to run the whole thing. Walking parts is completely normal and nobody will bat an eye.

The Day It Clicks

There’ll be a day — maybe week 5, maybe week 7 — where you head out for your run and something shifts. The intervals feel manageable. Your breathing settles. You actually enjoy it. That’s the moment you become a runner.

It’s worth the awkward first weeks to get there. Every runner knows this feeling. And every runner started exactly where you are now.

Lace up. Walk out the door. Start the timer.