So — you’ve picked your running location, figured out your schedule, and gathered the gear you need that you thought of after reading Part 1. Now comes the big question:
What do you actually do when it’s time to run?
If you’re imagining an all-out sprint, slow down (literally). The key to building a healthy running habit is to start small and progress gradually. Here’s exactly how.
👟 Step One: Start with Walking (Yes, Really)
This might sound counterintuitive, but the best way to start running… is to start walking. Your body needs time to adapt to spending longer periods on your feet — especially if you’re coming from a sedentary routine.
The Couch to 5K (C25K) program — one of the most trusted beginner plans — begins with a simple walk-jog routine. Here’s a quick breakdown of the first four weeks:
🗓️ Week 1
- Warm-Up: 5-minute brisk walk
- Workout: Alternate 60 seconds of light jogging with 90 seconds of walking, for a total of 20 minutes
- Goal: 3 sessions per week
📚 Source: NHS Couch to 5K
🗓️ Week 2
- Warm-Up: 5-minute walk
- Workout: Alternate 90 seconds of jogging with 2 minutes of walking, repeating for about 20 minutes
🗓️ Week 3
- Warm-Up: 5-minute walk
- Workout:
- Jog 90 seconds
- Walk 90 seconds
- Jog 3 minutes
- Walk 3 minutes
- Repeat
🗓️ Week 4
- Warm-Up: 5-minute walk
- Workout:
- Jog 3 minutes
- Walk 90 seconds
- Jog 5 minutes
- Walk 2.5 minutes
- Jog 3 minutes
- Walk 90 seconds
- Jog 5 minutes
If you’d like to continue beyond Week 4, check out the full free plan at Couch to 5K.
🧠 Why Slow and Steady Wins
You might feel tempted to push yourself — to run as fast as you can or go until you can’t breathe. But that’s a fast track to soreness, burnout, or injury. Trust me — I’ve been there.
When I first started, I ignored this advice and ended up with a painful case of shin splints that sidelined me for days. Not fun.
Ask yourself: If running leaves you limping the next day, will you want to do it again? Probably not.
Be kind to your body. It takes time to adapt to the impact of running, and building endurance gradually actually helps you stick with it long-term.
🧘♂️ Learn to Listen to Your Body
One of the biggest lessons in running is learning how your body responds to activity. You’ll start to recognize:
- When you’re tired versus uncomfortable.
- When to push through and when to pull back
- The difference between “sore” and “hurt”
By easing into it, you give yourself space to build not just physical stamina, but also mental awareness and discipline.
🔁 Consistency Is Key
The truth is, running gets easier the more you do it. The 60-second jog that used to feel impossible? Soon, you’ll breeze through 5 minutes — then 10.
That 5K will turn into a 10K. But only if you stay consistent and take it one step at a time.
💌 Need Help Staying on Track?
If you’re excited to run but feel like you need motivation or accountability, I’ve got you.
✨ Sign up for my free weekly newsletter!
Every week, I’ll send friendly tips, reminders, and motivation to keep you consistent — no pressure, just support.
In Part 3, we’ll cover:
- What to focus on while you run
- Form tips to avoid injury
- How to stay mentally strong when it gets tough
Whether you’re walking your first mile or dreaming of your first race medal, I’m here to cheer you on every step of the way.
