So you’re interested in creating a running routine? First, welcome! We’re glad you’re here. No matter where you are in your exercise journey, running—even for just 10-seconds spaced between walking intervals—can provide major physical and mental health benefits. Whether you’ve signed up for a race and need to start training, or want to begin a new exercise regimen by running and walking, establishing a regular schedule of runs can improve your overall fitness.
As you kick off this journey, here are a few key things to help you form a consistent, enjoyable practice.
Pick a Training Plan
Almost all runners depend on training plans, from new run/walkers to record-setting marathoners. Even those new to the sport who hire run coaches get a training plan as a first step, Marilyn Faulkner, a RRCA-Level 1 coach with Rogue Running, tells Runner’s World.
Using a training plan is a reliable way to support a wide range of run goals—from run/walk to your first mile run to a marathon—while also helping to prevent injury. Of course, you can also start with Runner’s World How to Start Running.
Work With Your Schedule, Not Against It
Time constraints are a reality for all runners, even pros have families and professional commitments. You might work 9 to 5 and need to run before you clock in, or maybe you will have to fit in 20 minutes of runing at lunch. Whatever the case, make a realistic schedule so you can live up to your commitment and reach your goal.
Faulkner encourages her new athletes to pinpoint exactly how to fit a program into their current schedule. “How do we weave running into what’s already working for you, so we’re not uprooting everything?” she says.
Start With an Effort-Based Approach
When you start out, don’t pressure yourself about how fast or how long you are running. Instead, run based on effort, not time. For example, on easy runs, try to run at a pace where you can still hold a conversation and breathe comfortably. To help establish a baseline of fitness, Faulkner recommends athletes start workout intervals by running until they’re uncomfortable and taking a break until they feel recovered and able to start again, repeating three or four times depending on the plan that day. As the training program progresses, you can gradually begin to build with speed and decreased rest from there.
“Keeping it about effort really helps with confidence because then you’re the governor,” Faulkner says. “Your own effort is dictated by you.”
Try to Run Three Times a Week
For the first month, Faulkner encourages a client to commit to at least three days of running in an effort to remove intimidation and establish a weekly cadence. Those runs can be short and not intense. It’s the habit building that matters, not the format.
However, her plans for those who have previously had a running routine might have four or five weekly runs (those who can’t do every single workout shouldn’t quit). Experienced runners should prioritize a quality hard run (typically a speed or interval workout), the long run, and the easy run, and then gradually build up to more mileage.
Your “Wellness Toolkit” Should Include Community
While the bulk of a running routine is miles and workouts, it’s also important to incorporate stretching, foot drills, and other exercises that are essential to building strength and staying healthy. Faulkner refers to these items as part of a runners’ “wellness toolkit,” which can also help you prioritize recovery and nutrition.
If you suspect you aren’t doing something right or have questions about your form, consider meeting with a run coach to help inform your approach. There are online and in-person coaching options, and the folks at your local run specialty store will likely have recommendations for area coaches.
If you are open to joining others for runs, establishing a community—whether it’s running partners or an organized group—can also be a tremendous help in learning the basics of running.
Don’t worry about your speed when you run with others. Your goal should be to engage with runners who can offer tips and support. “Start by coming and making yourself present, be part of the group,” Faulkner says. “It’s so much more fun in community.”
Notice How Running Makes Your Life Better
While personal bests and race finishes are important to a runner, first consider making a list of goals that have nothing to do with external metrics. For example, maybe you will notice that your sleep has improved or you feel happier. If you make new friends through running, that’s an accomplishment! It’s beneficial to approach running as a way to enhance your life outside of the sport.
“Now that you’ve prioritized this movement practice, how has it affected you in other areas?” Faulkner says, while describing how she prompts her athletes to consider a wide range of lifestyle benefits. “What is this gift that I’ve given to myself by committing to this training?”
Yes, It Will Be Hard…At First
Look, running isn’t easy, and the start of any new fitness routine is uncomfortable because your body needs time to adapt to more physical demand. In fact, it can take up to six weeks of consistent training for running to feel enjoyable, says Faulkner. Furthermore, if you’re training for a race, your program will likely take 12 to 16 weeks, so while running may feel better, you won’t get the reward of a finish line for a few months.
Because of this, try to find ways to reward yourself during the process, and remember that the experience of creating a new habit that gets you out off the couch and learning new skills may, in the end, be reward enough.
“In our adult lives, we don’t get enough opportunities to do something that’s transformational,” Faulkner says, “and running achieves that for us.”
Taylor Dutch is a writer and editor living in Austin, Texas, and a former NCAA track athlete who specializes in fitness, wellness, and endurance sports coverage. Her work has appeared in Runner’s World, SELF, Bicycling, Outside, and Podium Runner.