Instructed By 
This plan is for a new runner who is just getting back into exercise
Running should feel effortless, pain-free, and rewarding—and so should getting started. If you’ve been thinking about giving running a try, our latest program, How to Start Running is for you.
Starting to run is all about consistency, so creating a routine that you can stick with will be key. That’s where we come in with How to Start Running. Many aspirational runners this time of year push themselves to do too much too soon and instantly overdo it. With our program , we’ll show you how to start slowly using run/walk intervals that allow you to build upon your progress week after week. We’ll also offer tips to ensure you avoid common beginner missteps that can result in boredom, fatigue, or injury.
If questions around gear, form, stride, or technique have prevented you from giving running a try, you will find the answers here. Not sure about recovery? Wondering if you need to refuel? Curious about finding people to run with? We’ve got your back.
Mallory Creveling, CPT RW+ Beginner Training Plan of your choice, this holistic program, available exclusively to Runner’s World+ members, provides all the tools you need to start running today. What are you waiting for
Weeks, 2-3 days on, 2 days rest, and 2 days strength training
Matt Meyer is a certified personal trainer and RRCA-certified run coach based in Boulder, Colorado. In How to Start Running , Matt shares how running has changed his life, provides the tips he wishes he knew before he started, and offers guidance on building a successful routine of your own so that you start to love running. Let’s go!
plus other great membership perks
How to Start Running Running should feel effortless, pain-free, and rewarding—and so should getting started Runner’s World Beginner Training Plans in mind, which are designed for new runners without any experience. The plans span from seven to 12 weeks, and vary depending on your goals. Runner’s World+ members get access to these training guides (along with 5K, 10K, half marathon, and marathon plans... minute run/walk, alternating between 1 minute of running and 2 minutes of walking!).
How to Start Running Plans
Length: 8 weeks, 4 days on, 3 days off, strength training mixed throughout
Sample Workout: After starting with walking only, you’ll progress to running 0.1 mile and walking 0.2 miles, and repeat for 4 total rounds.
Recommended Experience: Zero! If you’ve never run before, you can still conquer this plan.
Length: 12 weeks, but you can add more if needed; as many days on/off as feels comfortable
Sample Workout: After starting with 30 minutes of non-stop walking, you’ll add run intervals, beginning with 1 minute of running and 4 minutes of walking.
Recommended Experience: provides all the tools you need to start running today. What are you waiting for.
Length: 7 Meet Your Coach
Sample Workout: 40-minute run/walk, alternating between a comfortable jogging pace for 3 minutes and a walking pace for 2 minutes.
Recommended Experience: None! This plan will get you running strong no matter how may miles you've run in your life.
Length: 12 DAA Industry Opt Out
Sample Workout: 30-Mallory Creveling, CPT.
Recommended Experience: None! This plan is designed to help you reach your weight loss goals while you become a strong, more confident runner.
Length: 10 Certified Personal Trainer & RRCA-Certified Run Coach
Sample Workout: Warm up with 5 minutes brisk walking, do run/walk intervals for 10 minutes, and walk for 5 minutes to cool down.
Recommended Experience: How to Start Running.
Shoe Finder
We know that every runner’s journey begins with a good pair of running shoes. Here at Runner’s World, we test hundreds of pairs each year, from daily trainers to racing shoes to trail shoes and beyond. To find the pair that’s right for you, you’ll need to consider factors like whether you’ll be running on a road or trail, how many miles you’ll be clocking, if you’ll be racing, and more. Take the guesswork out and use this simple tool to get started.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
Brian has spent more than a decade focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda.
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Matt Meyer is a certified personal trainer and RRCA-certified run coach based in Boulder, Colorado.
