How to Finally Form a Running Habit That Sticks

Resist the temptation to go for a full-fledged jog or hop on a treadmill set to 7 mph the minute you decide to start running. Instead, start building a more sustainable habit of walking regularly, says Laura Norris, MS, CPT, an RRCA-certified run coach. Doing so will help build up your aerobic fitness, strengthen your musculoskeletal system, and get you used to spending more time on your feet, all of which will make the transition to running much easier, she explains. Aim to walk for about 30 minutes at least three days a week, she suggests.

When you feel ready to introduce running into your routine, try intervals. Three nonconsecutive days a week, aim to spend a 20- to 30-minute training session alternating between walking and running, Norris says. A good rule of thumb for beginners: walk for one minute, run for one minute, and repeat.

If that's too challenging, try walking for two minutes and running for 30 seconds for a total of 10 minutes and building from there, says Victoria Sekely, DPT, CSCS, a physical therapist and USATF Level 1 and RRCA-certified run coach. "Slowly introducing running in this way is easier on the musculoskeletal system, and when you're just beginning, running 30 minutes straight will feel really hard," Norris adds. "Walking breaks will make [the training session] feel easier."

While running, you should feel like you could carry on a conversation but talking is just slightly difficult, Norris says. As you build up cardiovascular fitness, the one-minute running interval may feel less exhausting. At that point, you might increase the running interval length, she suggests. "I would say a goal would be to finish your first couple of runs feeling like you could have kept going if you had to," Sekely adds.

There's no set amount of time you should spend on the run-walk stage. You might perform run-walk intervals for a few weeks to a few months, Norris says. When 1:1 run-walk intervals feel easy, gradually increase the time you spend on the running interval. One week, you might run for two minutes and walk for one, and the next, you might run for four minutes and walk for one.

Once you're consistently able to run 10 to 15 minutes without walking, that's a good sign you're ready to nix the walking intervals entirely, Sekely adds. Of course, there's nothing wrong with going back to walking if needed, even when you're in the running-only stage. For example, you might need to add in some walking on days when you're extra tired or tackling a longer distance than you've done before. Always listen to your body and spend a few moments walking if you need it.

Even if you're comfortable running steady-state for an entire session, hold off on introducing speed work until you've been running for four to six months, Norris advises. "I tend to be on the conservative end here; however, this time frame allows the musculoskeletal system to adapt to the demands of steady-state running," she explains. "An adapted musculoskeletal system means lower injury risk when introducing speed work." During this period, your cardiovascular fitness will also improve, so if you wait it out, you'll be able to tackle speed work with less strain, she explains. For the same reason, you may be best off skipping hill runs until your muscles, heart, and lungs are well-trained and ready to take on the challenge.

As you plan out your weekly training sessions, opt for multiple runs with shorter durations, rather than just one or two long runs, Sekely suggests. Instead of running twice a week for 30 to 40 minutes, for example, try to run three or four times a week for 20 minutes each, she says.

This approach not only makes it easier to schedule your runs, but also minimizes the mental challenge that comes with running for long time periods. Just make sure to give yourself a rest day in between sessions to allow your body to fully recover and reduce risk of injury.

Before any run or interval training session, practice some mobility exercises (aka moves that work your joints through their full range of motion), such as leg swings, air squats, or marches in place, Norris suggests. "They all just help elevate muscle temperature, which prepares your body to run, lowers your injury risk, and [offers] some neuromuscular benefits that will make the run feel smoother," she says. It can also be beneficial to start with a fast-paced walk to get your heart rate and body temperature up, Sekely adds.

What you don't want to do is static stretching, or holding a muscle in a lengthened position for an extended amount of time. (Think: hanging out in a forward fold, or holding a standing quad stretch.) Performing these stretches in a warmup hasn't been found to boost performance (in fact, it may actually impair it) and can up your risk of injury, particularly if you're stretching a cold muscle, Norris says. Instead, add that type of stretch to your cooldown routine.

Whether you're performing run-walk intervals or solely jogging, aim to train for a specific amount of time — not a certain distance, the experts advise. "Your body doesn't necessarily know the mileage that you're going to complete, but it knows the time you're spending on your feet," Sekely says. "On one day, a three-mile run might take you an hour to finish, and other days, it will be 30 minutes — that's a pretty big difference in time spent on your feet."

Plus, running for a specific amount of time can feel much more achievable than completing a particular distance. "I think for a lot of beginners, focusing on time takes some worry and pressure out of the run," Norris adds. "If you go out and say, 'I'm going to try to do three miles,' and you start slowing down throughout the run, it can feel really discouraging and daunting." If your pace were to drop during a 30-minute run, though, you'd know your workout wouldn't suddenly take more time to complete.

When you're running outside, use your average pace per mile (which you can determine with the help of a running app) to plan out your route and ensure you make it back to your starting point by the end of your training session.

You may have decided to start running so you're able to participate in a charity 5K or finish a half-marathon with a close friend — and that's totally OK. But you may want to hold off on signing up for the event or setting specific goals (think: finishing time) until you've been running consistently for at least six to eight weeks, Norris says.

A 5K may not seem that far before you start training, but once you're in the thick of it, you might realize you need six months to safely build up to that point, she explains. "Usually, once you get past the six- to eight-week mark, you know how you're responding to running, how it feels, and honestly, if you really want to do that [race]," Norris says. "Once you start running, you realize how hard it can be, and it kind of helps put things in perspective with race distances."

One of the biggest mistakes you can make as a new runner is doing too much too soon, Sekely says. Amping up your duration, mileage, or intensity before you're actually ready can lead to injury, as well as make it difficult to stick with the cardio workout, she adds.

Remember, it's OK to walk in the middle of a run, stick with short training sessions, and even repeat a week of your plan if it felt super challenging, Norris says. Most importantly, don't be afraid to reach out to a certified running coach who can work with you to create the best training plan for you and your goals.

Even if you're prioritizing cardio workouts, strength training shouldn't be neglected. Resistance-training routines can help runners reduce their risk of falls (particularly if they feature coordination- and balance-focused exercises), improve their joint stability, and reduce their risk of injury, according to the National Academy of Sports Medicine. In fact, research shows that strength training can significantly reduce overuse injuries — injuries that occur from repetitive trauma or demand over a period of time — which make up 80 percent of running injuries.

That said, it might feel less overwhelming to start solely with running first, then add in strength training once you feel you have a routine down (think: after six to eight weeks of running), Norris says. "When starting strength work, start with bodyweight exercises and learn good form before adding weights," she suggests. At the least, aim to perform muscle-strengthening activities targeting all major muscle groups two or more days a week, as recommended by the US Department of Health and Human Services.

Even if you're a running newbie, the shoes you wear while on your walks and jogs matter, according to the experts. Avoid wearing cross-training or weightlifting shoes, which may not have enough ankle support or cushioning, Norris says. Given the high-impact nature of the workout, wearing improper footwear can feel uncomfortable and potentially up your risk of injury, she adds.

Instead, invest in a pair of running-specific shoes — if you're able to. Consider looking for sneakers that are lightweight, provide just enough cushioning, have a wide toe box (enough room to wiggle your toes), and have minimal heel drop (the difference in thickness between the heel cushion and the toe cushion), according to recommendations published in Current Sports Medicine Reports.

But what's most important for beginners is choosing a running shoe that actually feels comfortable, Norris says. "Go to your running store and try on different types of shoes with different types of support and stability, and [choose a sneaker] that feels very comfortable walking around," Sekely adds.

Starting your running journey on a treadmill? The moment you step onto the belt, attach the machine's safety clip to your clothing; this clip will pull a trigger that stops the treadmill if you fall off of it, Norris says. Then, position yourself in the center of the belt, set the speed to a walking pace, and gradually increase the speed. Unlike what Instagram may have you believe, it's neither recommended nor safe to stand on the plastic frame, set the speed to a run, then jump on the belt, Norris says.

While some runners recommend setting a treadmill's incline to one percent to replicate IRL conditions, it's not necessary unless you're running faster than a seven-minute-per-mile pace (that's 8.6+ miles per hour), Norris says. If a zero percent incline doesn't feel best for your body, though, there's no harm in increasing it slightly, she adds. If you've had an ankle injury in the past, you may want to dial back on the speed or intensity on the treadmill, as the machine puts a bit more impact on the joint than running outdoors, Sekely says.

If you're running almost exclusively on the treadmill, try to take your workouts outside at least once a week, particularly if you're training for a race, Norris suggests. "There aren't very many treadmill races," Sekely jokes. "So you want to accurately assess your progress and be able to run outdoors comfortably."

Running apps can be a useful tool for beginners, especially those that track your progress, Norris says. With the touch of a button, you're able to see how much you're currently running each week — and how those stats compare to when you first started — how your pace has improved, and other metrics, she notes. "I think that's really helpful for beginners because it can be hard in the day-to-day to see progress," Norris says. "Being able to use an app keeping track of everything lets you look back, see that progress, and know that the work is working."

Some running apps also offer guided training sessions for beginners, which can be helpful if you find yourself losing track of your interval time. Just remember these guided runs aren't personalized to you and your unique needs. "Really keep in mind how your body feels — I think that's more important, ultimately, than following exactly what those apps are going to tell you to do," Sekely says. "Be flexible in your program, and modify it if need be."

Here are a few running apps to consider downloading if you're a running newbie:

Now that you're prepped to start running, it's time to kick off your own journey. This beginner's running plan, created by Norris, offers training recommendations for four weeks and features three nonconsecutive days of run-walk intervals weekly.

It also includes rest days and cross-training days. "Cross-training offers aerobic development — which will improve running fitness — without the impact of running," Norris says. It's best to go with a low-impact workout if possible. For example, "the bike, elliptical, and swimming all improve cardiovascular fitness, but they give the musculoskeletal system a break from the high-impact loading of running," Norris says. If five days of cardio is too much for you, you can also use the cross-training time for your strength-building workouts.

Before you begin, make sure you're consistently walking at least three days a week, and chat with your doctor if you have any health conditions or concerns that may be exacerbated by running. Once you wrap up Week 4, continue following along with this basic plan, but increase the time spent running in each interval until you can jog for about 30 minutes without walking, Norris says.

Before each run, warm up with five minutes of walking. Afterward, cool down with five minutes of walking.

Megan Falk is an experienced health and wellness journalist and editor whose work has been published by POPSUGAR, Shape, Livestrong, Women's Health, Well+Good, mindbodygreen, Wide Open Spaces, and other outlets. She has served as an editor on Equinox's content team and at Shape, where she primarily covered exercise tips, fitness modalities, workout trends, and more. Megan is also a certified personal trainer through the American Council on Exercise.