How to start running & be GOOD (even as a total beginner!), by Runs with Emily on YouTube. 11 min 20 s.
- Video length
- 11 min 20 s
- Time to do it
- 30 minutes per run
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Reset what good means. Judge yourself on showing up regularly and finishing your session, not on pace or distance. Speed comes later.
Get fitted for running shoes at a specialist shop if you can. Everyday trainers work for the first few weeks but cushioning matters once you run more.
Warm up with a 5 minute brisk walk before every run. Add a few leg swings and ankle circles so your first running minute does not shock your legs.
Run much slower than you think you should. You should be able to speak a full sentence without gasping, so slow down until you can.
Start with run and walk intervals, such as 1 minute of running then 2 minutes of walking, repeated 8 times. Build the running portions over the coming weeks.
Follow a beginner plan with three runs a week and at least one rest day between them. Keep each session to around 20 to 30 minutes at first.
Stop comparing your pace, distance and progress to runners online. Their week 40 is not your week one, so track only your own sessions.
Give it patience. Expect weeks, not days, before running feels easier, and repeat a week of the plan rather than pushing through if you feel worn down.
Cool down with a 5 minute walk and stretch your calves and thighs. Drink water and note how the session felt so you can adjust next time.
Tips and common mistakes
Going too fast too soon is the most common beginner mistake and the main cause of quitting, so slow down until talking is easy.
Increase your weekly running time by no more than about 10 percent each week to lower your risk of shin and knee pain.
Run on soft surfaces such as a park path or track while your joints adjust, and avoid hard cambered pavements.
See a doctor before you start if you have heart problems, joint injuries or any ongoing health condition.
Questions
How fast should a beginner run?
Slow enough to hold a short conversation. If you are breathing hard and cannot speak a sentence, you are going too fast, even if it feels like walking pace.
How many days a week should I run as a beginner?
Three runs a week is plenty. Leave a rest or walking day between each run so your legs and joints can recover.
Is it okay to walk during a run?
Yes. Run and walk intervals are a normal way to start, and you can shorten the walking breaks gradually as your fitness builds.
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.
