How to Start Running Again After a Break (Or For the First Time)
It’s been decided. You want to start running. Maybe you used to run years ago, and life got in the way. Maybe you’ve never run before, but want to try it. Or maybe you had to stop due to injury, and you’re finally ready to get back out there.
Whatever your reason, here's the truth: starting (or restarting) running is an amazing move for your health. That said, it's also one of the easiest ways to get injured if you do it wrong.
In this article, I want to empower you on how to start or restart running the right way. I’ll also break down some common training errors and give you tips for success. Finally, you’ll be able to find a couch-to-5 K type plan within this article. Let’s get started!
Running Injury Landscape
Picture someone who decides they’re getting into running again. They’re motivated, they have their new shoes and a nice running outfit. So, they lace up their shoes, head out the door, and run as far or as fast as they can until they're gasping for air and their legs feel heavy.
Naturally, the next day, everything hurts. They push through for a week or two, then something starts to ache. Within a month, they're injured or burnt out, and they give up. Does this sound familiar? Don’t worry, you’re not alone.
In a study by Moreira et al., they looked at injuries in a group of 98 runners over a period of 24 weeks. They found that runners experienced about 8 injuries for every 1000 hours of running. In other words, if a group of runners collectively logged 1000 hours of running, we would expect roughly eight injuries to occur (Moreira et al., 2024).
If you’ve been injured before, there’s also another important point to note. Recreational runners who have previously been injured are twice as likely to get another running injury compared to runners with no previous injuries (Desai et al., 2021).
The goal isn’t to scare anyone here. It’s to raise awareness about running injuries. This is why we need a good plan in place.
But what actually causes running injuries?!
This is where it gets tricky because there’s no one thing. Running injuries are multifactorial.
However, there is some evidence that suggests that up to 70% of running injuries could be due to training errors. We’ll go over these potential training errors in the next section.
While we can’t pinpoint exactly which errors are to blame, it’s clear from research that poor training habits are a major contributor (Nielsen et al., 2012). Whether it’s doing too much too soon, neglecting recovery, or overtraining, these mistakes can set you back in your running training.
Training Errors
1) Doing All Runs at High-Intensity
A good training plan should include a mix of low and high-intensity runs. This means you shouldn’t always be pushing yourself to the maximum with no gas left in the tank. One guideline that’s helpful for this is the 80/20 rule. 80% of runs should be easier, and 20% should be medium to hard. For the Couch to 5k plan, we’ll be in the easy bracket, which I’ll explain how to gauge later in this guide. Our goal at this stage is to build a solid base before we dial up the intensity.
If you want to know more about the 80/20 rule, check out my article: How to Apply the 80/20 Rule to Running.
2) Peaks and Valleys
This relates to patterns of inconsistent training or performance. This presents as periods of intense, high-volume training followed by periods of burnout, injury, or decreased motivation. Instead of going all out, start slow, build up gradually, and stay consistent.
3) Too Much Too Soon
This is a classic mistake, and I see it all the time in the clinic. It happens when runners increase their volume, intensity, or frequency too quickly. You’ve probably heard of the 10% rule, which suggests increasing training load by no more than about 10%.
Traditionally, runners apply this to weekly mileage, but research suggests the distance of individual runs may matter even more. In one large study of over 5000 runners, injury risk increased when the distance of a single run increased by more than 10%, and the risk rose sharply when runners doubled the distance of a session (Schuster Brandt Frandsen et al., 2025).
4) Grouping Sessions
I’m sure you’ve heard of the term “weekend warrior”. You would be mostly sedentary during the week, and then you get all of your running done on the weekend. Basically, you cram multiple intense runs into a short period without proper rest or recovery. Unfortunately, this is a recipe for disaster as it doesn’t allow tissues to adapt and recover properly.
5) Adequate Rest
More is not always better. I see a lot of influencers on social media promoting the “no days off” tagline. This isn’t a flex, and it can eventually lead to burnout and injury. That said, it’s important to include rest days in your training plan. Plan at least one rest day per week from organized exercise. No running or cross-training!
The Right Way to Start: The Run/Walk Method
The run/walk method is exactly what it sounds like: you alternate between running and walking intervals. It might sound too easy, but this approach is recommended time and time again for beginners worldwide.
Here's why it works:
1) Progressively Loads Your Musculoskeletal System
When you alternate running and walking, you're giving your heart and lungs a workout while allowing your muscles, tendons, and joints to recover between intervals. This reduces the risk of overuse injuries and will promote better adaptation in those tissues.
2) It's Psychologically Manageable
Knowing you only have to run for 60 seconds (not 30 minutes straight) makes starting feel less intimidating. Small wins build confidence, and this is what will allow you to stay consistent with running over time.
3) Gradually Improves Your Tissue Capacity
Each week, you'll run a little longer and walk a little less. This gradual progression is essential to building tissue capacity without exceeding it. Tissue capacity is essentially the amount of load your muscles, tendons, ligaments, bones, joints, etc., can tolerate. Past a certain loading point, that’s when you can start entering the niggle or injury realm.
Before You Start: Three Things to Know
1) You Don't Need to be "In Shape" to Start
If you can walk comfortably for 30 minutes, you're ready to start this program. You don't need to lose weight first, get stronger first, or do anything else before you begin. Just start where you are.
2) Slow is The Goal
When the program says "run," that can mean a slow jog. There's no minimum speed requirement. If you're moving faster than a walk and getting your heart rate up, you're doing it right.
For most beginners, these runs should feel comfortable and sustainable, often referred to as Zone 2 training. This is an easy aerobic intensity where your body is building endurance rather than pushing speed. A simple way to estimate Zone 2 is by using your maximum heart rate, which can be roughly calculated as 220 minus your age. Zone 2 is typically about 60–70% of your maximum heart rate.
So, if you’re 38 years old and you want to aim for 70% of your maximum heart rate, your target heart rate would be around 127 beats per minute.
If you’re not tracking heart rate, the talk test works just as well. You should be able to hold a conversation in full sentences while running, without feeling out of breath.
You can also use the Borg Rating of Perceived Exertion (RPE) scale, which measures how hard the effort feels. It ranges from 0 to 10, 0 being no effort at all and 10 being the most intense effort you’ve ever made. To stay around Zone 2, your runs should feel like about a 3 to 4 out of 10. This means easy enough that you could keep going for a while.
Use any method mentioned above that works for you to stay in an easy, sustainable effort zone.
3) Rest Days Are Not Optional
Your body adapts and gets stronger during rest, not during the workout itself. Skipping rest days doesn't make you tougher, but it does make you more likely to get injured or burnt out.
Your 8-Week Couch to 5K Plan
Before I present the plan, I want to say this is only a template. Everyone is different, so if something doesn’t feel right, it’s best to consult with your healthcare provider to get more specific advice tailored to your needs.
The couch to 5k plan you’ll find below will take you from the couch to running 30 minutes continuously (which is roughly 5 kilometers for most people). You'll run 3 days per week with rest days in between.
Guiding Principles
Frequency: 3x per week (e.g., Mon/Wed/Sat).
Intensity: Easy pace (Zone 2) – conversational jog.
Progression: Gradually increase run time, decrease walk time as indicated.
Warm-up / Cool-down: 5 min walk before and after each session.
Flexibility: If a week feels too hard, repeat it before progressing:
Week 1:
Workout: Alternate 1 min run/1.5 min walk (repeat 8 times)
Total time: 30 minutes including warm-up/cool-down
Focus: Get comfortable with the pattern of running and walking. Don't worry about speed or distance.
Week 2:
Workout: Alternate 2 min run/ with 2 minutes walk (repeat 6 times)
Total time: 34 minutes including warm-up/cool-down
Focus: Notice how the extra 30 seconds of running feels. You're building endurance already.
Week 3:
Workout: Alternate 3 min run / 2 min walk (repeat 5 times)
Total time: 35 minutes including warm-up/cool-down
Focus: Three minutes of running might feel long at first. That's normal, your body is still adapting.
Week 4:
Workout: Alternate 5 min run / 2 min walk (repeat 4 times)
Total time: 38 minutes including warm-up/cool-down
Focus: Five-minute running intervals are a big milestone. Celebrate this.
Week 5:
Day 1: Run 5 minutes / walk 1 minute (repeat 3 times) (total time 28 minutes)
Day 2: Run 6 minutes / walk 1 minute (repeat 3 times) (total time 31 minutes)
Day 3: Run 10 minutes / walk 1 minute (repeat 2 times) (total time 32 minutes)
Focus: That 10-minute continuous run is huge. If you need to repeat this week, that's completely fine.
Week 6:
Day 1: Run 12 min / walk 1 min (repeat 2 times) (Total time: 36 min)
Day 2: Run 15 min / walk 1 min / run 5 min (Total time: 31 min)
Day 3: Run 18 min continuous / walk 1 min / run 5 min (Total time: 34 min)
Focus: You’re running longer stretches now. Walk breaks are there for a reason. Notice how your endurance is improving.
Week 7: Almost There
Day 1: Run 20 minutes
Day 2: Run 22 minutes
Day 3: Run 25 minutes
Focus: Consistency is essential here.
Week 8: 5K is yours!
Day 1: Run 26 minutes
Day 2: Jog 28 minutes
Day 3: Jog 30 minutes
Focus: Thirty minutes of continuous running. You did it!
Tips for Success
1) Listen to Your Body
This tip might sound overplayed, but there’s a reason for it. There's a difference between discomfort (normal when starting) and pain (a warning sign). If something hurts during or after your run, take an extra rest day. I’m not talking about tired muscles, but sharp pain or persistent aching. It's better to add a week to your training than to push through and get injured.
For more on this topic, read my blog post: Running with Pain: When to Push and When to Rest.
2) Add Strength Training
Running puts repetitive stress on your muscles and joints. Strength training 2-3 times per week helps build resilience, improve performance, and running economy. Focus on exercises that target your glutes, quads, hamstrings, and calves. Even 20 minutes of bodyweight exercises twice a week makes a difference as a total beginner.
Starting to run can be overwhelming, so you might want to build that habit first. Not everyone will be willing to tack on some strength training to a new running routine. That said, once you feel comfortable with your 30 minutes of running, you can start incorporating some strength work.
Check out my article, 5 Tips of Strength Training for Runners, if you’d like to find out more about where to start.
3) Stay Hydrated and Fuel Properly
Your body needs water and proper nutrition to recover and adapt. Eat balanced meals with enough protein, carbohydrates, and healthy fats. You don't need special "running food," just eat well. Make sure you’re drinking to thirst before and after your runs. If it’s really hot outside when you’re running, you might need to bring some water with you if there isn’t any on your running path.
4) Be Patient With Yourself
Some weeks will feel easier than others, and that’s completely normal. If you need to repeat a week, do it. If you miss a workout, just pick up where you left off. Progress isn't always linear, and that's okay.
What to Do After You Finish the 8 Weeks
Once you can run 30 minutes continuously, you have options:
Option 1: Maintain your fitness
Run 30 minutes, 3 times per week. This is a solid routine for long-term health and fitness.
Option 2: Build distance
Gradually increase one run per week by 5-10% until you're comfortable running 5-10 kilometers.
Option 3: Work on speed
Once you have a base of consistent running, you can start adding speed work or interval training to get faster.
Option 4: Sign up for a race
Having a 5K race on the calendar gives you a goal to work toward and makes training more fun.
When to Get Help
If you're dealing with persistent pain, have a history of injuries, or want personalized guidance, working with a physiotherapist who specializes in running can help. We can assess your running form, identify weak areas, and create a strength program tailored to your needs.
To Conclude on Starting or Restarting Running
Starting or restarting running doesn't have to be complicated. Follow a structured plan, progress gradually, listen to your body, and be patient. In eight weeks, you'll go from the couch to running 30 minutes, and that's something worth celebrating.
The hardest part is starting. So lace up those shoes and take that first step. You've got this!
Happy running,
April :)
References:
Desai, P., Jungmalm, J., Börjesson, M., Karlsson, J., & Grau, S. (2021). Recreational Runners With a History of Injury Are Twice as Likely to Sustain a Running-Related Injury as Runners With No History of Injury: A 1-Year Prospective Cohort Study. The Journal of orthopaedic and sports physical therapy, 51(3), 144–150. https://doi.org/10.2519/jospt.2021.9673
Moreira, P. F., Veras, P. M., Oliveira, T. M. D., Souza, M. A., Catharino, L. L., Borel, W. P., Barbosa, A. C., Fonseca, D. S., & Felício, D. C. (2024). Incidence and biomechanical risk factors for running-related injuries: A prospective cohort study. Journal of clinical orthopaedics and trauma, 57, 102562. https://doi.org/10.1016/j.jcot.2024.102562
Nielsen, R. O., Buist, I., Sørensen, H., Lind, M., & Rasmussen, S. (2012). Training errors and running related injuries: a systematic review. International journal of sports physical therapy, 7(1), 58–75.
Schuster Brandt Frandsen, J., Hulme, A., Parner, E. T., Møller, M., Lindman, I., Abrahamson, J., Sjørup Simonsen, N., Sandell Jacobsen, J., Ramskov, D., Skejø, S., Malisoux, L., Bertelsen, M. L., & Nielsen, R. O. (2025). How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study. British journal of sports medicine, 59(17), 1203–1210. https://doi.org/10.1136/bjsports-2024-109380
