Running and jogging

How do you start running from nothing?

Start with a run-walk plan: short bursts of running mixed with walking, at a pace that feels right for you. The free NHS Couch to 5K plan works this way¹. It runs over 9 weeks, with 3 sessions a week that alternate between walking and running⁴.

In week one, each session begins with a brisk five-minute walk. You then alternate one minute of running with one and a half minutes of walking, for 20 minutes in total⁵. Each week you run a little more, until you can run for 30 minutes without stopping¹. If you need longer than 9 weeks, that's fine; the plan allows for it¹.

The WHO advises starting with small amounts and gradually increasing how often, how hard and how long you go². No exact build-up schedule has been shown to prevent running injuries, so let how you feel and recover guide you⁶.

Getting out of breath is normal. If you can't talk, slow down or walk for a while.

How often should a new runner run?

About three times a week, with rest days between runs. That is how the NHS Couch to 5K plan is set up, with a fresh schedule each week¹. Healthdirect suggests resting for 24 to 48 hours between runs. On rest days you can try another activity such as swimming or cycling, or simply rest⁷.

If three runs a week feels like too much, do fewer. Any amount of running, even just once a week, is linked with a lower risk of early death than no running, and more running isn't necessarily linked with more benefit⁸. Running for as little as 10 minutes a day can improve your health⁷.

Build up gradually rather than adding a lot at once². Add a little to how often, how hard or how long you run, and change one thing at a time.

What is parkrun?

parkrun is a free, weekly, timed 5km event that anyone can join. You can walk, jog or run, with no time limit³. It takes place on Saturday mornings, and you can also volunteer or spectate⁹. You only need to register once, whether you walk, jog, run or volunteer⁹.

It is not a race. It is fine to walk, or to mix walking and running, at the pace that suits you¹⁰. You don't have to go every week¹⁰. If the crowd at the start is a worry, you can start at the back or off to one side¹⁰.

People mainly take part to improve their fitness and for the social side. People who don't see themselves as runners tend to take part more¹¹.

If you build up to an event, plan what you will do afterwards. Activity built up for an event tended to drop in the months after, though some newcomers kept increasing theirs¹². Check a local event's details yourself before you go.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

If you feel sick, sweaty or unwell, have unexplained discomfort, or have breathlessness or dizziness that doesn't settle, stop. If it has settled, see a doctor soon.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If new symptoms appear as you increase your activity, check with a doctor or other healthcare provider².

Running injuries are common, most often in the knee, foot or ankle, and lower leg⁶. Soreness a day or two after a run is normal and fades. For a sore muscle or joint, ease off, and see a doctor or physio if it persists or gets worse. For an injury or a health condition, see a health professional, such as your doctor or a physio.

If you live with a disability, activity is considered safe when it suits your current level. Some people may need a healthcare professional or disability specialist to work out the right type and amount².