Complicated training plans with complex intervals and tempo runs can be intimidating and overwhelming. And if you’re just starting to learn to run or getting back into a regular run routine, you don’t need all the mix-ups. You just have to get out there and go for it.
To help you do that, we have the easiest, most approachable strategy for learning how to run—and anyone can do it. This is how many people learned and how coaches teach new runners. It doesn’t involve intervals, speed, calculations, or big confusing words.
This learn-to-run program is based solely on your body and how it responds to running. In fact, it’s a plan that is customized to you, because it progresses when your body is ready to do so. Are you ready to get started?
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Learn to Run With This Simple Plan and Tips to Make the Most of It
Mark three months on your calendar and schedule a running workout three times per week, every other day (for example, Monday, Wednesday, Saturday). Commit to 30 minutes. No more, no less.
Then, follow the tips below for making the most of those 30 minutes.
1. Warm Up
Start every running workout with five minutes of walking to prepare your body for the demands of running. Start out at an easy effort and progress to a purposeful walking pace by the end of the five minutes.
2. Run/Walk
Alternate running until you hear your breath, and walking until you catch your breath for a total of 20 minutes. No formulas or intervals or metrics to track—just run according to your body and breath. You may start out with 15 to 20 seconds of running and 2 to 3 minutes of walking until you catch your breath. That works if that’s where you’re at right now. Maybe you can run for one full minute and only need to walk for one minute—that’s great, too. Go with it, tune into your body, and avoid pushing to go longer.
The next workout may be close to the same as well. But a few weeks down the road, that short run will grow to 30 or 45 seconds or even a minute to two minutes, and the time it takes to catch your breath will drop. That’s when it starts to get fun, because you feel the difference as you go—and that progress will make you want to keep going.
3. Stick With 20 Minutes of the Run/Walk
Keep the total time of the running portion of the workout to 20 minutes until you build up to running 20 minutes total. That is, maintain the total time of the workout and allow your body time to adapt to the demands of running until you go farther.
Trust us: It’s going to be tempting to go farther or longer on some days. But if you truly commit to 20 minutes, you’ll recover faster, enjoy the workout a lot more, and progress to running more efficiently without risking injury. It may take you several months to run 20 minutes straight through, it may take you just a few weeks, but once you’re there, you’ll be able to add on more time safely. (25, 30, 35 minutes…)
4. Finish Happy
Let’s face it: If it hurts, the chance of us repeating the activity again are slim to none. When you stick with a plan that is based on your body and avoid pushing for a certain time or pace, you end up finishing happy. And when you’re happy, you want to do it again and again. Running happiness leads to consistency and develops into habit. And that’s how you should learn to run!
5. Go Slow
Be the tortoise, not the hare. Keep your running effort easy—this will become habit over time. In other words, don’t try to break the world record out there, keep it easy and one step above your fastest walking pace. Remember: Go until you’re breathless and then when you catch your breath as you walk, go again.
6. Cool Down
Invest five minutes to cooling down and gradually bringing your body back to its resting state. Like the warmup, it bridges the gap between running and reality and aids in the recovery process. And it just feels good to take a moment to slow down after a successful workout!
Want a structured approach to beginner running plans? Try one of these:
How to Progress This Learn-to-Run Plan
As the weeks go by, you’ll notice you’re able to run longer and cover more distance. Eventually, you’ll be able to run all 20 minutes! When that day comes, give yourself a high-five, and begin to progress your running time by adding five minutes to your workout every two to three weeks. For example, run 25 minutes three times per week for two to three weeks and then progress to 30 minutes for the next two to three weeks. You can also add five minutes to one or two of the workouts per week and take your time as you progress.
From there, we believe you’ll be hooked. You can maintain running 20 to 30 minutes two to three times a week in addition to other workouts you love like strength training or yoga. Or from there, you may find that you want to set new goals, like racing your first 5K.
Tune into your body along the way. It’s the best coach you’ll ever have.
