The short version
- Start with walk-run intervals, three days a week, on non-consecutive days.
- Run at a pace where you can still talk in short sentences.
- Increase slowly. Most early running pain comes from doing too much too soon.
Running is free and simple, but jumping straight into continuous runs is where most beginners get hurt or quit. Walk-run intervals fix both.
A gentle start
Programs like the NHS Couch to 5K use nine weeks of gradually longer run intervals, three times a week. A typical first session alternates 60 seconds of jogging with 90 seconds of walking for about 20 minutes, after a 5-minute brisk walk.
Pace
Use the talk test: you should be able to speak in short sentences. That is moderate intensity. See zone 2 cardio.
Protect your legs
- Rest days between runs at first.
- Comfortable shoes that fit; no need for anything fancy.
- Add calf raises and squats on strength days.
- Shin pain that lingers is a sign to back off. See shin splints.
Do this today
Do 5 minutes of brisk walking, then 6 rounds of 60 seconds easy jog + 90 seconds walk.
Questions people ask
How often should a beginner run?
Three times a week on non-consecutive days is a common starting point.
Should I run every day?
Not at first. Rest days help your legs adapt.
Is running bad for knees?
For most healthy people, gradually built running is not. With knee pain, ask a clinician.
Sources
- NHS. Get running with Couch to 5K. Checked October 9, 2026.
- CDC. How to Measure Physical Activity Intensity. Checked October 9, 2026.
- AAOS OrthoInfo. Shin Splints. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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