Running, made simple
Plain-English guides for people who are new to running, or coming back to it.
Start hereHow to start running: a simple guide for complete beginnersStart with short run/walk intervals, 2 or 3 times a week, slow enough to talk. Here’s how to plan your first runs, stay injury-free and keep going.Getting started
- Couch to 5K: what it is and how to do it wellCouch to 5K is a free 9-week run/walk plan that takes you from the sofa to running about 30 minutes. Here’s how it works and how to finish it well.
- How long should a beginner run? Think minutes, not milesA beginner run should last 20 to 30 minutes, including a 5-minute walk at each end, with just a few minutes of running at first. Here’s how to build up.
- How often should beginners run? 2 or 3 times a weekMost beginners should run 2 or 3 times a week, with a rest day between runs. Here’s why, what a good week looks like and when to add another run.
- How slow should I run? Easy pace and zone 2, made simpleRun slowly enough to talk in full sentences. That easy, conversational pace, roughly what people call zone 2, is where beginners should do most running.
- How to breathe when running: simple tips for beginnersBreathe through your mouth and nose, deep into your belly, and slow down until you can talk. Simple breathing tips for new runners who get out of breath.
- How to start running: a simple guide for complete beginnersStart with short run/walk intervals, 2 or 3 times a week, slow enough to talk. Here’s how to plan your first runs, stay injury-free and keep going.
- The run-walk method: how to run longer with walk breaksThe run-walk method mixes short bits of running with planned walk breaks. It’s the easiest way to start running and can take you all the way to 5K.
- Running when overweight: a kind, joint-friendly way to startYou can start running at any size. Begin with brisk walks, then short run/walk intervals at an easy pace, on soft ground, with rest days between runs.
- Starting running after 40: a gentle guide that worksYes, you can start running after 40. Begin with run/walk intervals, run 2 or 3 times a week, rest well between runs and add a little strength work.
- Treadmill running for beginners: how to start and enjoy itStart with a brisk walk, then short jogs at a speed where you can still talk, with the incline at 1%. Speeds, settings and tips for treadmill beginners.
5K & 10K
- 5K to 10K: how to double your distance without getting hurtGoing from 5K to 10K usually takes a couple of months. Add a few minutes to your runs each week, keep most of them easy, and build up to 60 minutes.
- Average 10K time: what’s normal for beginners and regular runnersMany beginners finish a 10K in 60 to 80 minutes, and finishing under 90 is a great first race. Here are typical 10K times and how to improve yours.
- Average 5K time: what’s normal for beginners and regular runnersMany beginners finish a 5K in 30 to 40 minutes, and anything under 45 is a solid first race. Here’s what’s typical, and why it matters less than you think.
- First 5K race tips: what to do the week before and on race dayFor your first 5K race: rest the last few days, change nothing new, arrive early, start slower than you want to, and walk if you need to. Here’s the full plan.
- How long does it take to run a 10K? Race time and training timeMost beginners run a 10K (6.2 miles) in 60 to 80 minutes. From zero, getting there usually takes four to seven months: first to 5K, then on to 10K.
- How long does it take to run a 5K? Race time and training timeMost beginners run a 5K (3.1 miles) in 30 to 40 minutes. Getting from the couch to running it usually takes 8 to 16 weeks of steady training.
Training
- Coming back to running after a break: how to restart safelyAfter a break from running, start shorter and slower than where you left off, run every other day, and build back over a few weeks. Here’s how much to cut back.
- Easy runs vs hard runs: how to mix them as a beginnerMost of your runs should be easy, slow enough to chat. Add at most one harder run a week, once running feels normal. Here’s how to tell them apart.
- Running cadence for beginners: what it is and whether it mattersCadence is how many steps you take per minute. As a beginner, don’t chase a number: if you take short, light, quick steps, your cadence is probably fine.
- Warm-up and cool-down for running: a simple 5-minute routineBefore a run, walk briskly for about 5 minutes and add a few easy leg moves. After, walk for 5 minutes to slow down gently. Here’s a routine you can copy.
Aches & injuries
- Knee pain from running: what beginners should doAchy knees as a new runner usually mean too much too soon. Rest, then come back shorter and slower. See a professional for sharp pain or swelling.
- Rest days for runners: how many you need and what to do on themBeginner runners need at least one rest day between runs, so 2–3 runs a week. Here’s why rest matters, what to do on rest days and when to take more.
- Shin splints in beginner runners: causes, relief and preventionShin splints are an ache along the shin that often hits new runners who do too much too soon. How to ease them, prevent them and when to get help.
- Side stitch when running: how to stop it and prevent itA side stitch is a sharp cramp under your ribs. Slow to a walk, breathe out deeply and press on the spot; then eat earlier and start slower next time.
- Sore legs after running: what’s normal and how to feel betterSore legs a day or two after running are normal and usually fade in 3–5 days. Here’s how to ease them, when to run, and when soreness is something more.
Motivation
- How to make running a habit (and actually stick with it)Make running a habit by keeping it small, scheduled and easy: 2–3 set days a week, short walk/run sessions, and showing up rather than running hard.
- Morning vs evening running: which is better for beginners?The best time to run is the one you’ll stick to. Mornings are easier to protect; evenings often feel looser. Pros, cons and how to pick.
- Running in the rain, cold and heat: a simple beginner’s guideYou can run in most weather if you dress right and slow down. What to wear in rain, cold and heat, and when it’s smarter to stay indoors.
Gear
- Running shoes for beginners: how to choose a pair that fitsYour first running shoes should feel comfortable straight away, with a thumb’s width at the toe and a snug heel. How to choose, fit and shop for them.
- When to replace running shoes: the signs and the mileage ruleMost running shoes last about 500–800 km (300–500 miles). How long that is for a beginner, the signs a pair is worn out and how to make shoes last.
Apps & tools
- Best Apple Watch running apps for beginners in 2026The best Apple Watch running apps compared: Apple’s Workout app, Run, Nike Run Club, Strava, Runna, None to Run and C25K, and who each suits.
- Best Couch to 5K apps: which beginner plan suits you?The best Couch to 5K apps compared: NHS Couch to 5K, C25K by Zen Labs, None to Run, Runna and Run, with plan length, price model and who each suits.
- Best running apps for beginners: an honest 2026 comparisonThe best running apps for beginners compared: Run, Nike Run Club, Strava, NHS Couch to 5K, Runna and None to Run, and who each one suits.
- Run vs Couch to 5K: which beginner running app is right for you?Run vs the NHS Couch to 5K app: a fixed free 9-week plan versus a plan that adjusts to how each run felt. Who should pick which, compared fairly.
- Run vs Nike Run Club: which app is better for beginners?Run vs Nike Run Club compared fairly: Nike’s free guided runs and plans versus Run’s beginner plan that adjusts to how each run felt.
- Run vs None to Run: two gentle beginner running apps comparedRun vs None to Run: both are gentle walk-run apps for beginners. None to Run uses fixed 12-week plans; Run adjusts to how each run felt.
- Run vs Runna: which running coach app suits a beginner?Run vs Runna compared: Runna coaches every level from 5K to ultra, Run focuses on true beginners with a plan that adjusts to how each run felt.
- Run vs Strava: which app should a beginner runner use?Run vs Strava for beginners: Strava is a social log for every sport, Run is a beginner plan that adjusts to how you feel. Who should pick which.
Your first run starts here
A plan from zero to 5K or 10K that adapts every week to how you feel. Free on iPhone and Apple Watch.
Download on the App Store