How To Start Your Running Plan
It all begins with an idea.
Maybe you want to build endurance. Maybe you're looking for a healthy outlet to de-stress. Or maybe you signed up for your first 5K and you're staring at your shoes wondering, "Now what?"
Whatever your reason, deciding to start a running plan is a big first step—and the way you approach it can shape your entire experience.
Before You Begin
Here’s the truth: you don’t have to be a professional runner, wear high-end gear, or log miles every day to get started. What matters most is that your plan feels like you. If you’re reading a running guide and it doesn’t sound like something you'd say or do, it’s okay to change it.
There are tons of ways to train, but your voice and your lifestyle are what make your journey unique. This is about building something that fits where you are now—not where you think you should be.
What You’ll Need
Start simple. Be clear about your intention, stay confident even when progress feels slow, and remind yourself you don’t need to have it all figured out.
Your running plan will evolve, just like you will. You’re not carving something in stone—you’re creating a flexible path that supports your goals today. Tomorrow can adjust as needed. It always does.
1 — Good Shoes
You don’t need the flashiest sneakers on the market—but you do need shoes that support your feet properly.
Visit a specialty running store to get fitted, especially if you're unsure what type of support you need.
A comfortable, supportive pair of running shoes can prevent common injuries and make your runs feel smoother and more enjoyable.
2 — Morning or Night Person?
When you run matters less than how it fits into your life.
Choose a time of day that feels natural and sustainable. If you’re energized in the morning, go early. If you’re a night owl, lace up after dinner.
Pay attention to how your body responds at different times. Your energy levels might surprise you.
3 — How Much Time Do You Have?
You don’t need an hour-long routine to call yourself a runner.
Start with what you can do. Even 10–20 minutes counts, especially in the beginning.
Aim for consistency over duration. Running three times a week for 15 minutes is better than burning out after one long run.
4 — Don’t Overdo It (Especially in the Beginning)
One of the biggest mistakes new runners make is pushing too hard, too soon.
Start with a run/walk approach to build endurance gradually—your body needs time to adapt.
Rest is just as important as movement. Your muscles need time to recover, so listen to your body and embrace rest days as part of the plan.
Final Thoughts
Starting a running plan doesn’t have to be intimidating. Let it be yours—messy, evolving, and perfectly imperfect. The most important thing is that you start. And once you do, you’ll realize: you’re already a runner.
