Running for Beginners: Your First 30 Days

Start Slower Than You Think

The biggest mistake new runners make is going too fast too soon. You should be able to hold a conversation while running. If you can't, slow down.

Week 1-2: Run/Walk Intervals

Alternate 1 minute running with 2 minutes walking. Repeat 8 times, 3 days per week. Focus on consistency, not speed.

Week 3-4: Extend Running Periods

Progress to 2 minutes running, 1 minute walking. Eventually aim for 20 minutes continuous running by end of week 4.

Essential Tips

• Invest in proper running shoes — visit a specialist shop
• Rest days are as important as run days
• Stretch hip flexors and calves after every run
• Hydrate before and after
• Track progress to stay motivated