Health Check and Gear
1 weekGet medical clearance if sedentary; buy fitted running shoes at specialty store.
Field context
This workflow is part of 6 niche fields
Free step-by-step running for beginners for new runners. Plan running for beginners with calculators and checklists covering health check and gear, follow.
Get medical clearance if sedentary; buy fitted running shoes at specialty store.
Alternate 1 min run / 2 min walk building to 30 min continuous.
Increase total weekly time by max 10% per week.
Register local fun run; practice race morning routine.
Standard 8-week walk-run progression.
| Week | Run Intervals | Sessions/Week |
|---|---|---|
| 1-2 | 1 run / 2 walk | 3 |
| 3-4 | 3 run / 1 walk | 3 |
| 7-8 | 30 min continuous | 3 |
Most beginners run too fast on easy days — slowness prevents injury.
Soft trails reduce impact vs concrete sidewalks.
C25K apps provide audio cues — no coaching fee needed.