How do I start running as a beginner?
Start with a run-walk method: 1 minute running, 2 minutes walking, repeated for 20-30 minutes, three times a week. Use an easy, conversational pace where you can still talk. Progress by adding 1 minute of running each week until you can run 30 minutes continuously.
The biggest mistake new runners make is starting too fast. Your body needs 8-12 weeks to adapt aerobically, and your tendons and joints need even longer. Begin with a walk-run program: alternate 60 seconds of easy running with 90 seconds of walking for 20-30 minutes, three days a week. Each week, add 30-60 seconds to your running intervals and reduce walking time. The pace should feel almost embarrassingly slow — you should be able to hold a conversation without gasping. Track your sessions by time, not distance, for the first month. Rest days matter as much as run days: that's when your body actually gets stronger. Invest in proper running shoes from a specialty store (get a gait analysis), and don't worry about gear beyond that. By week 8, most beginners can run 30 minutes continuously. Consistency beats intensity — three 20-minute easy runs per week will get you further than one painful hour.