Have you ever seen people running early in the morning or participating in marathons and thought, “I wish I could do that”? But then you remind yourself, “I’m not a runner.” If that sounds like you, you’re not alone.
The truth is: everyone can be a runner, no matter your age, fitness level, or past experience. You don’t need to be fast. You don’t need fancy shoes or gear. All you need is a small push, a bit of guidance, and consistency.
This blog is a step-by-step, beginner-friendly guide for anyone who wants to start running but doesn’t know how to begin.
Why Start Running?
Before we dive into the “how,” let’s understand the “why.”
- Boosts your stamina and lung power
- Improves heart health
- Reduces stress and anxiety
- Supports weight loss
- Builds mental toughness
- You can do it anywhere, anytime
Running is one of the most effective, low-cost ways to improve your overall health.
Step 1: Change Your Mindset
First things first — stop telling yourself that you’re not a runner. Everyone starts somewhere. Even the fastest marathoners began with a walk.
Tell yourself:
- “I’m learning to run.”
- “This is my journey, not a race.”
- “My only goal is to show up.”
Remove the pressure of speed, distance, or comparison.
Step 2: Start with Walking
If you haven’t exercised in a while, start by walking:
- Week 1-2: Walk 20–30 minutes a day, 5 days a week
- Focus on posture, breathing, and building the habit
Once you’re comfortable, slowly increase the pace. This builds the base for your running.
Step 3: Follow the Walk-Run Method
This method is best for beginners and easy on the joints.
How it works:
- Run for 30 seconds, then walk for 90 seconds
- Repeat for 20–30 minutes
As your stamina grows, increase the running time and reduce the walking time. Eventually, you’ll be running 5, then 10, then 20 minutes non-stop!
Example Plan (4 Weeks):
- Week 1: 30s run + 90s walk (repeat 8-10 times)
- Week 2: 1 min run + 1.5 min walk
- Week 3: 2 min run + 1 min walk
- Week 4: 3-5 min run + 1 min walk
Step 4: Get Proper Shoes (But Don’t Overthink It)
You don’t need expensive shoes, but you do need supportive ones.
Look for:
- Cushioning
- Lightweight
- Breathability
- Comfortable fit
Visit a good sports store and ask for walking/jogging shoes if you’re unsure.
Step 5: Listen to Your Body
Don’t push too hard in the beginning. Your body needs time to adapt.
Watch out for:
- Sharp pain
- Unusual fatigue
- Joint discomfort
Rest when needed. Stretch after your run. Hydrate well.
Step 6: Use a Simple App or Timer
Use free apps like:
- Nike Run Club
- Strava
- Google Fit
- Adidas Running
These track your time, distance, and progress. Or simply use a stopwatch or timer to follow your walk-run intervals.
Step 7: Pick a Time That Works for You
You don’t have to run at 5 AM like pros. Choose a time that suits your routine:
- Morning before work
- Evening after dinner
- Afternoon if you work from home
Tip: Set a fixed time to build a routine. Consistency beats intensity.
Step 8: Sign Up for a Fun Run or 5K
Set a goal! Sign up for a beginner-friendly 5K run happening in your city.
This gives you:
- Motivation
- A sense of achievement
- A reason to stay consistent
Even if you walk half of it, crossing that finish line is a feeling you’ll never forget.
Step 9: Eat Right & Stay Hydrated
Running is more enjoyable when your body feels light and energized.
- Eat simple, plant-based meals
- Avoid heavy meals before running
- Drink 2-3 litres of water daily
- Add fruits and light snacks 30 mins before the run
Step 10: Celebrate Small Wins
You don’t have to run 10 km in a week.
- Did you run for 5 minutes today? That’s progress.
- Did you show up even though you were tired? That’s winning.
Track your journey, click a selfie after the run, share with friends, or keep a personal journal.
Final Thoughts
You don’t have to be a born runner. You just have to take the first step.
Start slow, stay patient, and keep showing up. In a few weeks, you’ll look back and realize: you didn’t just start running — you became a runner.
Remember, running isn’t about pace or perfection. It’s about movement, momentum, and mindset.
So tie your shoes, take that first step, and welcome to the runner’s club.
Let me know in the comments below: What’s stopping you from starting your running journey?
– Parth Kushwaha Founder, Thrill Zone & Sportifi.in
