Running Tips for Beginners

To start running as a beginner, jog slowly for 20 minutes every other day, and then gradually increase the time and speed of each jog. Work up to a faster pace and longer running distance with tips from a running coach and certified sports trainer in this free video on running.

Expert: Samuel Harvell Bio: Samuel Harvell is certified through the National Endurance Sports Trainers Association (NESTA) and is an experienced running coach. Filmmaker: Bing Hu

Start with run/walks. While it’s tempting to just go out and run as fast as you can for as long as you can, you’ll ultimately run longer, feel stronger, and stay injury free if you start by adding short bouts of running to your regular walks and gradually increasing the amount of time that you spend running. Our Start Running plan, which you can download here, will help you safely add running to your routine and build up to a one-hour workout with a run/walk ratio of 2:1.

You’ll start by adding one minute of running for every four minutes of walking, and gradually increase your running time so that eventually you’ll be running for twice the amount of time that you spend walking. Below is a sample week from our Start Running plan.