How to Start Running and Stay Healthy *Don't Listen to Influencers*, by Steve Magness on YouTube. 20 min 35 s.
- Video length
- 20 min 35 s
- Time to do it
- 8 weeks
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Begin with three easy runs a week, 20 to 30 minutes each. Keep the pace conversational so you can speak in full sentences without gasping.
Stay in this base phase for several weeks. Do not add speed until easy runs feel comfortable and your legs recover well between sessions.
Use a watch or phone timer and note each run. Increase one run by 5 minutes every week or two, but keep the effort easy.
Add one tempo session each week once the base feels steady. Warm up for 10 minutes, run 10 to 15 minutes at a comfortably hard effort, then cool down.
Keep the rest of the week easy. Hard days should feel hard and easy days truly easy, so you recover between sessions.
Include one longer run each week. Build it gradually, adding 5 to 10 minutes at a time, and keep the pace slow.
Add two short strength sessions a week. Use bodyweight moves like squats, lunges, calf raises and planks to support your legs and hips.
Cross train when running feels too much. Swim, cycle or walk for 30 minutes instead of forcing a run.
Review your plan every four weeks. If you feel worn down, cut back to easy runs, take extra rest and sleep more.
Once your base feels solid, vary the week with short, medium and long runs. Keep most runs easy and only one or two harder.
Tips and common mistakes
Most beginners run too fast; if you cannot chat, slow down or walk.
Increase weekly distance by no more than about 10 percent.
Take at least one full rest day each week.
Stop and seek advice if you feel sharp pain, chest pain or dizziness.
Questions
How often should a beginner run?
Three times a week is a good start, with rest or easy cross training between runs. Add a fourth day only when you feel comfortable.
How do I know my easy pace is slow enough?
You should be able to speak in full sentences without gasping. If you are breathing hard, slow down or walk for a minute.
Can I run every day as a beginner?
It is better to start with three or four running days and keep at least one rest day. Your body needs time to adapt to the impact.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
