Running is Simple, but Doing it Well is an Art: A Guide for Beginners

Starting to run might seem easy: grab a pair of shoes, find a route, and hit the road. But running is much more than a repetitive motion. It’s a conversation between your body and mind, a discipline that reveals your inner strength and your limits, teaching you to respect them. If you’ve decided to start running, it’s likely you’re searching for something: health, well-being, personal growth, or simply a way to feel alive. Like any journey, this one has its challenges. Don’t fear them, though: every mistake is a chance to grow, and every step—even the clumsy ones—brings you closer to the best version of yourself.

Here’s what I wish I had known when I started, blending practical advice with deeper insights to guide you along the way.

1. Don’t expect to run; expect to learn how to run

Running is a natural act, sure, but for many, it’s not immediately "easy." You might find yourself out of breath after just a few minutes or feel your muscles heavy and your mind telling you to stop. This doesn’t mean you’re not cut out for running. Quite the opposite—it means you’re starting an adaptation process. It’s not just about making your body work; it’s an exercise in patience and listening.

Every difficulty you encounter at the start is a reminder: change takes time. You’re not just becoming faster or stronger; you’re teaching yourself that it’s worth continuing, even when it feels hard.

2. Slowness is your best ally

One of the most common mistakes is starting too fast. Perhaps because we feel good, because we want to prove something to ourselves or others, or because we believe "running" automatically means "going fast." But speed is the fruit of a solid foundation, not the starting point.

Start with walking, then alternate short bursts of running with walking. If you can talk while running, you’re at the right pace. If you feel the need to gasp for air, slow down.

Running slowly is an act of humility. It teaches you to respect your body, to give it the time it needs to adapt, and to enjoy the journey. Running isn’t a race against others but an alliance with yourself.

3. Don’t chase results; embrace the process

Many beginners fall into the trap of expecting immediate improvements. They want to see the scale go down, their times drop, and their distances increase. But progress, in running as in life, is not linear. There will be days when you feel like a hero and days when it seems like you’re back at square one.

Keep a running journal, noting not just times and distances but also how you felt. This will help you notice the small improvements that, day after day, will build a stronger version of yourself.

Running teaches you to accept uncertainty. You can’t control everything, but you can always choose to keep moving. Every step is a victory, even the ones that seem small or insignificant.

4. Listen to your body, but don’t always trust your mind

Your body will speak to you while running. It will tell you when it’s tired, when it needs rest, and when it can push a little more. Your mind, however, is another story. At the beginning, it will often tell you to stop, to go back to the couch, to give up. This is normal. The mind fears the unknown, and this is where running becomes a psychological challenge.

Learn to distinguish between pain and discomfort. Pain is a signal not to ignore; discomfort, on the other hand, is your body adapting to a new effort. Learn to live with it, and you’ll discover you’re stronger than you think.

Running is a laboratory of resilience. It teaches you to recognize the voices that limit you and to choose not to listen to them. Every time you overcome a difficult moment, you’re strengthening not only your muscles but also your determination.

5. Don’t underestimate the joy of running

It’s easy to fall into the trap of turning running into a task to check off, another item on your to-do list. But running is so much more: it’s an opportunity to reconnect with yourself, with your breath, and with the world around you.

Leave your watch and phone at home sometimes. Run for the sheer joy of movement, without goals or pressure. Enjoy the sound of your steps and the rhythm of your breathing.

Running isn’t just physical activity. It’s an act of presence, a way to rediscover the world and yourself. More than looking at where you’re going, learn to be grateful for where you are.

6. Embrace failure

There will be days when you don’t feel up to it. Maybe you’ll cut a workout short, or fail to hit a goal you set for yourself. That’s okay. Failure is an integral part of the journey.

When something doesn’t go as planned, don’t see it as an endpoint but as a bend in the road. Reflect on what happened, learn the lesson, and move forward.

Running teaches you that growth doesn’t happen despite failure, but because of it. Every challenge you overcome adds depth to your story and reminds you that you are more than a temporary result.

7. Running will change you

Running isn’t just a way to lose weight or improve cardiovascular health. It’s a transformative experience. It will show you that you can do things you never thought possible, that you are capable of going beyond your limits. It will help you understand that your body is an extraordinary tool, and that your mind can be a powerful ally if you choose to train it.

Every step you take, every breath you draw, is a message to your future self: "I’m building something extraordinary." Running isn’t just about the moment your shoes hit the ground, but everything that moment represents: the courage to start, the desire to improve, and the gratitude for the journey.

Start, without fear. It doesn’t matter how far or how fast you go: every step is already an achievement.

Couch to 5K Flexible Training Plan

How it works:

This program is designed for complete beginners and adapts to your level of fitness and body weight. The focus is gradual progression, emphasizing patience and consistency.

Key principles:

• Progressive overload: Gradually increase running time and reduce walking intervals.
• Listen to your body: Modify rest days or repeat weeks as needed.
• Pace yourself: Aim for a conversational pace during running intervals.

Week 1–3: Building a foundation

• Focus: Walk briskly, introduce short jogs.
• Frequency: 3–4 sessions per week.
• Plan:
• Warm-up: 5 min brisk walk.
• Alternate 1 min jog + 2 min walk, repeat 6–8 times.
• Cool down: 5 min walk.

Week 4–6: Increasing running intervals

• Focus: Transition to longer jogging intervals.
• Plan:
• Warm-up: 5 min brisk walk.
• Alternate 2 min jog + 1.5 min walk, repeat 6–8 times (Week 4).
• Alternate 3 min jog + 2 min walk, repeat 5–6 times (Week 5).
• Jog 5 min + Walk 2 min, repeat 4–5 times (Week 6).

Week 7–9: Preparing for continuous running

• Focus: Minimize walking intervals.
• Plan:
• Week 7: Jog 8 min + Walk 2 min, repeat 3–4 times.
• Week 8: Jog 12 min + Walk 1 min, repeat 2–3 times.
• Week 9: Jog 20–30 min continuously.

Adapting for overweight individuals:

• Double walking intervals (e.g., 1 min jog + 4 min walk).
• Extend weeks if needed, repeating until comfortable.

Tips for success:

• Celebrate small wins (e.g., running an extra minute).
• Focus on effort, not speed.
• Remember: Completing the journey is the victory.

You’re building not just endurance but a stronger, more resilient you.