How To Start Running From Scratch?

How To Start Running From Scratch?

What if you’re just starting to run as a complete beginner? This post is for you.

Are you looking to start running but don’t know where to begin? Starting a running routine from scratch can be intimidating, but with the right approach, it can be a rewarding and transformative experience. In this guide, we will provide you with essential tips and advice on how to start running from scratch. From setting realistic goals to choosing the right gear, we’ll help you lay the foundation for a successful running journey. Lace up your shoes, and let’s get started!

How to start running from scratch?

To start running from scratch, follow these steps:

Get a medical check-up

Consult with a healthcare professional to ensure you’re in good health for running.

Start with walking

Begin by incorporating brisk walks into your routine. Gradually increase the duration and intensity of your walks.

Set realistic goals

Define your running goals, whether it’s completing a specific distance or improving your fitness level. Start with small, achievable targets.

Invest in proper gear

Get a pair of comfortable, supportive running shoes and moisture-wicking clothing to enhance your running experience.

Follow the run-walk method

Alternate between running and walking intervals. For example, run for 1 minute, then walk for 2 minutes. Gradually increase the running intervals over time.

Establish a routine

Schedule regular running sessions into your weekly calendar. Consistency is key to progress.

Listen to your body

Pay attention to any discomfort or pain. Take rest days when needed, and don’t push yourself too hard too soon.

Gradually increase distance and intensity

Slowly increase your running distance and intensity as your fitness improves. Follow the 10% rule: increase your mileage by no more than 10% each week.

Incorporate strength and flexibility exercises

Include strength training and stretching exercises to improve overall fitness and prevent injuries.

Stay motivated and enjoy the process

Find ways to stay motivated, such as running with a friend, joining a running group, or tracking your progress. Celebrate your achievements along the way.

How do I run and prevent injuries?

To prevent injuries while running, it’s important to follow these guidelines:

  • Start with a warm-up. Begin each run with a dynamic warm-up routine to prepare your muscles and joints.
  • Wear proper shoes: Invest in good-quality running shoes that provide adequate support and cushioning for your feet.
  • Gradually increase intensity. Avoid pushing yourself too hard or too soon. Gradually increase your running distance and pace to allow your body to adapt.
  • Incorporate strength training: Include strength exercises that target your core, legs, and hips to improve stability and reduce the risk of injuries.
  • Listen to your body. Pay attention to any pain or discomfort. If something feels off, take a break or seek medical advice.
  • Rest and recover: Allow your body enough time to rest and recover between runs. This will help prevent overuse injuries.
  • Cross-train: Incorporate other low-impact activities like swimming or cycling to give your body a break from running while maintaining fitness.

What mileage should I start running?

What mileage should I start running?

When starting to run, it’s important to begin with a mileage that is appropriate for your fitness level and capabilities. For beginners, a good starting point is to aim for a total weekly mileage of around 10-15 miles (16–24 kilometers) spread across 3–4 days. Start with shorter distances, such as 1-2 miles (1.6–3.2 kilometers) per run, and gradually increase your mileage by no more than 10% each week. Remember to listen to your body and adjust your mileage accordingly to avoid overexertion and injuries.

When can I run my first race?

The timing for running your first race can vary depending on your individual progress and goals. Generally, it’s recommended to have a few months of consistent training under your belt before participating in a race. This allows you to build endurance, improve your running technique, and become comfortable with longer distances.

Start with smaller, local races or fun runs to gain experience and confidence. Set realistic goals and choose a race distance that aligns with your current fitness level. Remember, the most important thing is to enjoy the process and have fun while challenging yourself.

Should I run alone or with a group?

Whether to run alone or with a group depends on personal preference and what works best for you. Both options have their advantages:

Should I run alone or with a group?

Running Alone:

  • Flexibility: You can choose when and where to run without relying on others’ schedules.
  • Personal pace: You can run at your own pace without feeling pressured to keep up with others.
  • Solitude: Running alone can provide a sense of solitude and allow for introspection.

Running with a group:

  • Motivation and Accountability: Running with a group can provide motivation and accountability, making it easier to stick to a routine.
  • Social Interaction: Group runs offer an opportunity to meet like-minded individuals, share experiences, and build a supportive network.
  • Safety: Running in a group can enhance safety, especially in unfamiliar or isolated areas.

Consider trying both options to see which one you enjoy more. Some runners prefer a mix of solo and group runs to keep things varied. Ultimately, choose the option that keeps you motivated and engaged and helps you enjoy your running journey.


Starting a running routine from scratch is an achievable goal with the right mindset and preparation. By following the tips and advice outlined in this guide, you can embark on a fulfilling running journey. Remember to start slowly, set realistic goals, and listen to your body. With consistency and perseverance, you’ll gradually build endurance and improve your overall fitness. So, lace up your shoes, embrace the challenge, and enjoy the many physical and mental benefits that running has to offer.

Frequently Asked Questions

For beginners, start by incorporating walk-run intervals, gradually increasing running time. Invest in proper running shoes, warm up, and cool down to prevent injuries. Stay consistent and listen to your body.

If you have limited time, try incorporating short runs into your daily routine. Wake up earlier or squeeze in a run during lunch breaks. Prioritize consistency and make running a non-negotiable part of your schedule.

To start running when out of shape, begin with a combination of walking and jogging. Gradually increase the running intervals while listening to your body and taking rest days as needed.


Hi, I’m Mr. Tiger! CEO of and have 30 years of experience in the Sports Shoe industry. This scientific and vast experience equipped me with the knowledge and understanding to assist you in finding the perfect pair of shoes for your specific sports and individual needs. I always stay up-to-date with the latest trends and advancements in sports footwear technology, ensuring that my recommendations are always relevant and reliable. Thanks for visiting my site. I hope you enjoy the resources.

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