There is a common myth about running that stops many people before they even lace up: that some people are simply born runners and others are not.
Like any other physical skill, running is built through time, gradual progression and consistency. No one goes from the couch to miles of effortless jogging overnight. The good news? With the right approach, almost anyone can become a runner. Here is what the experts say about doing it safely, sustainably and without burning out.
Why running is worth starting in the first place
Before getting into the how, it helps to understand the why. Running delivers a wide range of physical and mental health benefits that make it one of the most effective forms of exercise available.
On the physical side, runners has a significantly lower risk of death from all causes compared to non runners, along with reduced risk of death from cardiovascular disease and cancer. That alone is a compelling reason to start.
Mentally, running has been shown to reduce rates of depression and anxiety. A 2023 study in the Journal of Affective Disorders found that adults who ran just twice weekly showed depression recovery rates comparable to those on antidepressant medication and gained physical health improvements on top of that. Running also releases endorphins, the brain chemicals responsible for improved mood and a general sense of wellbeing.
Beyond the science, running is also one of the most affordable forms of exercise. Outside of proper footwear, it requires no gym membership, no equipment and no class schedule. For many people, that accessibility alone removes one of the most common barriers to consistent exercise.
Get the right shoes first
One of the most important steps a new runner can take has nothing to do with miles or pace it starts at the feet. Experts warn against grabbing any old pair of sneakers and heading out the door. Ill-fitting or unsupportive shoes are one of the leading causes of running injuries, particularly for beginners whose bodies are still adapting to the demands of the sport.
The recommendation is to visit a specialty running store rather than shopping online. A knowledgeable staff member can assess foot mechanics, running style and injury history to fit the right shoe properly. The investment may feel steep upfront, but it is far less expensive than physical therapy down the road.
Start with walk/run intervals
Beginners should resist the urge to run as far as possible right out of the gate. Instead, certified coaches recommend starting with a walk/run program alternating short bursts of running with walking intervals. A common starting point is 30 seconds of running followed by 30 seconds of walking, gradually progressing toward longer running segments over time.
This method builds cardiovascular endurance and confidence while giving the body time to adjust, which significantly reduces the risk of overuse injuries.
Build slowly and stick to a schedule
Once a routine is established, the next step is resisting the temptation to progress too quickly. Coaches suggest maintaining the same mileage and schedule for at least three weeks before making any increases. A beginner might start by running or run/walking one mile three times a week, tracking how the body responds before adding more.
Prioritize rest days
Rest days are not optional they are where the actual adaptation happens. Even experienced runners with decades of training take multiple rest days each week. For beginners, this is even more critical. If the body feels exhausted, sore or in pain, skipping a run is the right call. Missing one session will not derail progress. Pushing through pain, however, can lead to injuries that sideline a new runner for weeks.
Set realistic goals
Setting an appropriate first goal goes a long way toward staying motivated. For a true beginner, that might mean running a full mile without stopping before anything else. From there, a 5K or 10K makes for a natural and achievable milestone. Attempting a marathon after only a few months of training is a setup for frustration and injury.
Find accountability and community
One of the most effective tools for sticking with running is social support. Local running groups or even a single running buddy can provide accountability and make the experience more enjoyable. A 2022 study in Behavioral Medicine found that group running programs helped previously inactive people become consistent runners while also improving their mental well-being and confidence.
For those not ready to join a group, running apps like Nike Run Club, Couch to 5K and Runkeeper offer guided plans and progress tracking. A 2020 report in the Journal of Medical Internet Research found that fitness trackers can increase physical activity by roughly 45%.
Keep it fresh to avoid burnout
Running the same route every day is a reliable way to lose interest fast. Switching up terrain trails, hills, boardwalks challenges different muscle groups and keeps the experience mentally engaging. Even reversing a familiar route can be enough to make a run feel new.
The simplest rule of thumb for pacing on most runs: if you can hold a conversation comfortably, the effort level is right. Most runs should feel relaxed, not like a sprint to the finish.
