How to Start Running: 8-Week Walk to Run Plan (Free)

When I was younger, I thought I'd give running a shot, but it didn’t go as planned.

I was motivated by my best friend, who seemed to effortlessly glide through her morning runs. He was on the track team, while I preferred spending my free time watching TV.

One day, I decided to join him. I dug out an old pair of sneakers, threw on some sweatpants, and headed out. I thought, "How hard can this be?"

It turned out to be a lot harder than I imagined—mainly because I had no idea how to run correctly or how to start in the first place.

I did everything wrong.

After barely making it down the block, I felt completely defeated. I thought running just wasn’t for me (or so I believed back then). If only someone had told me how wrong I was.

Don’t make the same mistakes I did at 17.

Instead, try this free 8-Week Walk to Run Plan to learn how to start running correctly and build up to running 35 minutes without stopping!

The 8-Week Walk to Run Plan

This plan guides you through alternating walking and running 3 days a week for the first 4 weeks and 4 days a week for the last 4 weeks.

Tip: If you can, incorporate another type of exercise 1-2 times a week, such as yoga, strength training, or cycling.

This allows for 2-3 rest days, depending on your schedule.

Recovery days are crucial too!

Some tips for this Walk to Run Plan:

Feel free to adjust the schedule to match your fitness level. If it's too easy, skip ahead a week or two.

If it's too challenging, repeat a week until you're ready to progress.

Rest or Cross Training Days, what does this mean? Take a rest day if you need it, but if you feel up for it, try a different activity like walking, yoga, swimming, or biking.

Rest Days – are very important. Yes, I’m repeating this, but it’s that crucial.

You'll either look forward to them (great!) or be tempted to skip them and run more. If you fall into the latter group, remember not to overtrain!

Recovery days are just as important as the days you walk or run.

This plan is a general guideline and doesn't account for your specific fitness level, health status, or previous exercise experience.

3 Running Basics to Know Becoming a runner doesn't happen overnight

Understand that your body needs time to adjust to the motions of running, and be patient with yourself.

That’s why this plan gradually increases your running time. Trust me, your body will thank you.

Patience and consistency are what turn people into runners.

And knowing some basics before starting your walk to run journey will help too.

Here are 3 things to know before you begin.

Proper Running Form

Maintain Proper Running FormMany beginners either don’t know or ignore proper running form, but it’s essential for injury prevention and comfort.

So, what exactly is proper running form?

Running form can be broken down into four key areas: Posture, Arm Positioning, Proper Foot Placement, and Core Strength.

Posture: Keep your shoulders back, head up, and eyes forward. Avoid looking down at your feet constantly. Maintain a slight forward lean. Don’t hunch or slouch. Stay relaxed.

Arm Positioning: Keep your arms at a 90-degree angle or less. Avoid pumping your arms or crossing them in front of your body. Instead, use a natural forward-backward motion that helps control your rhythm. Keep your elbows and arms close to your sides.

Proper Foot Placement: Ensure your foot strikes the ground directly under your body, not in front or behind it. Avoid landing heavily or loudly. Shorter strides work best.

Core Strength :Engage your glutes, hips, and abs to maintain a stable core while running. Don’t twist or lean to one side. This becomes easier as your muscles strengthen over time.

Proper Breathing Technique

A good rule of thumb for breathing while running is to inhale for three steps and exhale for two.

If you’re gasping for air with uncontrollable breathing, you’re going too fast.

Learning to run isn’t about speed. Slow down!

In general, you want to maximize the amount of oxygen you take in and use efficiently.

That’s why controlled, rhythmic belly-breathing (not shallow breathing) is so important.

If you’ve ever practiced yoga, it’s similar.

We have already posted an article about how to breathe while running.

The Right Running Gear

You don’t need to break the bank on running gear.

Start a few essentials:

1. Good running shoes (that suit your feet and body)

2. Wicking/performance clothing (to avoid sweat-induced blisters or chafing)—you can often find these on sale if you don’t mind last year’s colors or styles.A

3. A good sports bra (for women)—if you're well-endowed, a quality bra will make running much more comfortable.

To find some deals you can visit this page where we add the best running deals we found around the web!

Conclusion

So, if you're just starting out, don't let a rough beginning discourage you.

Running can be challenging at first, especially if you go in without a plan or the right knowledge. But with patience, the proper guidance, and a step-by-step approach like the 8-Week Walk to Run Plan, you can build up to running with confidence.

Remember, everyone starts somewhere, and with consistency, you'll be running stronger and longer than you ever imagined.

Don't give up—your running journey is just beginning!

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