Starting to run from scratch is convenient and effective if you approach it gradually. Mayo Clinic specialists recommend beginning with a mix of walking and running, gradually increasing the share of running from workout to workout, so your body can adapt and the risk of injury drops.[3]
Research shows that a rapid increase in training load — intensity, duration, frequency or distance — raises the risk of injury. It's very important to introduce the load gradually, giving your ligaments, muscles and joints time to adapt.[1]
- Start with 3–4 workouts a week, alternating running and walking.
- Use the "talk test": run at a pace where you can talk comfortably.
- Watch your technique: land slightly ahead of your hip, and think about driving from the glutes.
- In the early stages, add rest days or cross-training (for example, yoga, swimming, cycling).
The Mayo Clinic's 5K training program offers beginners a 7-week plan that alternates walking and running. This reduces the load and supports steady progress, while also giving time to recover.[2]
Just as important is a warm start and a gentle finish to every workout — warming up the body and gradually lowering the intensity at the end. The World Health Organization (WHO) advises exactly this approach — starting with light activity, then calmly moving to something more intense, and not forgetting the cool-down.[4]
If you're new to running, start with a walk-to-run approach and gradually build up your running — that way you can become a regular runner in just a few weeks.
It's important to remember: if you have chronic conditions or other medical considerations, it's recommended to consult a doctor before starting an active running routine. This article is general in nature and does not replace professional medical advice.
