9 Tips on How to Start Running (Even If You’re Out of Shape)

You Don’t Need to Be Fit to Begin - You Just Need to Begin

There’s a lie that keeps people stuck when they think about how to start running:

“I need to get in shape first.”

It shows up in a hundred ways:

“I’ll start after I lose weight.”

“I need to hit the gym for a few weeks.”

“I’m not built like a runner.”

But here’s the truth - running is not a reward for already being fit.

Running is what gets you there.

If you’re out of shape, inconsistent, or just getting back on your feet, you’re not behind. You’re right where you need to be - at the beginning. And beginnings are powerful.

What Running Really Starts With

Running doesn’t start with perfect shoes or a GPS watch. It starts with a decision. One that says:

• I want to retake control of my energy.
• I want to move toward something better.
• I’m ready to struggle a little - for a good reason.

You won’t be fast. You won’t feel strong. You really might feel miserable at first. But that’s okay, because you’ll be honest. And that honesty, that effort, is where all real fitness begins.

Build Your Base: The Walk-Run Method

Your body needs time to adapt. No matter how fired up you are, running every day from the jump will burn you out or break you down. That’s where the walk-run method comes in - the smartest, safest, most effective way to build aerobic fitness for beginners.

How It Works:

You alternate short intervals of running and walking. Each week, the running increases and the walking decreases.

Week 1 Example (3x per week):

• Warm-Up: 5 min brisk walk
• Workout: 30 sec run / 90 sec walk × 8
• Cool Down: 5 min easy walk

You’ll finish feeling worked, not wrecked. And that’s exactly the point.

COACHING TIP: Don’t rush the progression. Stay at a level until it feels manageable. You’re building durability - not just checking a box.

Train by Effort, Not Ego

One of the fastest ways to ruin your running journey is to obsess over pace. Early on, your body doesn’t know minute-per-mile pace - it knows stress.

Instead of watching your pace, tune into your breathing:

• If you can talk in full sentences → Easy
• If you can talk in short bursts → Moderate
• If you can’t speak without gasping → Slow down

Effort-based running builds confidence. And confidence leads to consistency. Learning how to start running isn’t about speed - it’s about showing up with purpose.

Gear Up - But Keep It Simple

You don’t need much to get started. But a few smart investments go a long way.

Essentials:

• Shoes that fit your feet (not your friend’s favorite brand)
• Comfortable shorts or leggings (chafing is real)
• A moisture-wicking shirt (ditch the cotton)

For shoes, head to a local running store if possible. If not, look for well-cushioned neutral shoes like:

Brooks Ghost 16

• Men’s Brooks Ghost 16
• Women’s Brooks Ghost 16

ASICS Gel-Nimbus 26

• Men’s ASICS Gel-Nimbus 26
• Women’s ASICS Gel-Nimbus 26

Saucony Ride 18

• Men’s Saucony Ride 18
• Women’s Saucony Ride 18

HOKA Clifton 10

• Men’s HOKA Clifton 10
• Women’s HOKA Clifton 10

GEAR NOTE: If the shoe feels good after walking around your house for 15-20 minutes — keep them. If anything feels off, return them, don’t hesitate. Your knees and feet will thank you.

Set a Schedule. Respect It.

Running doesn’t get easier - your relationship with it gets clearer.

If you’re wondering how to start running, it’s by building that relationship and creating a weekly schedule you can stick to.

Start with 3 days per week - ideally not back-to-back.

Sample Beginner Week:

• Monday: Strength or mobility
• Tuesday: Walk-run session
• Wednesday: Strength or mobility
• Thursday: Walk-run session
• Friday: Rest
• Saturday: Longer walk-run
• Sunday: Optional recovery walk, yoga, or cycling

Consistency is key. Volume comes later.

Strength and Rest Are Non-Negotiables

Running is only one part of getting stronger. If your plan doesn’t include strength, mobility, and recovery, it’s incomplete.

Two strength sessions a week are enough to start.

Bodyweight squats, pushups, planks, lunges, and banded glute work will go a long way toward keeping you injury-free.

Recovery isn’t laziness - it’s leverage.

All your growth doesn’t happen during the run - rest and recovery are both huge parts of getting better and staying consistent. Respect your rest days.

Track Progress by Feel, Not Metrics

If you’re new, don’t worry about stats. Worry about showing up.

Ask yourself:

• Did I run this week?
• Do my runs feel slightly easier than last week?
• Am I recovering well between sessions?

That’s progress. Not how fast your watch says you moved.

Later, you’ll get more structured. For now? Build the base. Work on your breathing. Control your rhythm. Focus on your form.

The Power of Ritual

Pre-run rituals matter. They ground your training in something intentional.

For many runners (ourselves included), a small cup of coffee is the best way to start the morning before a run. Not just for the caffeine - but for the routine. (And also to help you go, before you go, if you know what we mean.)

Find what works for you: black coffee, light toast, some fruit, or your favorite playlist. Anything that’s going to get you in the mood and out the door.

You’re Not “Becoming” a Runner - You Already Are

You don’t need to hit a pace to qualify.

You don’t need a finish line photo to prove anything.

If you’re showing up, sweating, struggling, and choosing the harder path, you’re a runner.

Every elite was once a beginner. Every strong runner once gasped for breath on a sidewalk.

Welcome to the process. Welcome to the work.

Download Your Free 5K Training Plan

Ready to turn intention into action? We built an 8-week beginner plan on how to get started with strength, mobility, and recovery. Learn how to start running right now.