Starting Running from Scratch

Starting Running from Scratch

Starting to run from scratch can be a complicated task for those who are used to a sedentary and passive lifestyle, and whose habits don’t include a sports routine that allows them to maintain adequate physical condition

It’s quite common and normal for you to resent the first few days when starting to run, but there’s nothing that won’t soon heal and let you continue enjoying it

Why Start Running?

Taking that first step and starting to run can completely change our life, improving our outward appearance as well as our physical and mental health, increasing our self-esteem until we achieve a much more positive mentality.

Running from scratch

The first step is the most important: deciding to start living an active life

How to Start Running?

The best way to start this physical activity is by combining continuous low-intensity runs with walks, interspersing several minutes running with as many minutes walking at a good pace, reducing or extending the time of one or another activity according to our initial physical condition.


From my point of view, the best option for starting running from scratch is to do outdoor running.

Progressive Goals

As the days go by, we need to reduce the time spent walking and increase the time spent running, until we’re able to complete 30 or 40 minutes of continuous running without too much effort.


We should do it “step-by-step”…

Consistent physical exercise on a regular basis, at least three times a week on alternate days, may initially be a hard and tiring task, involving body aches, injuries and a lot of fatigue, but the results within a few weeks can be very motivating and satisfying.

Consulting a Doctor

In order to start running from scratch, it is also important to check with a doctor that we don’t have any physical impediments that could affect our health. Alongside this, we should be making sure to use adequate materials.


Although we might have never noticed a discomfort before, we can’t 100% be sure we’re fit for sport

As an introduction to the following point, it would also be useful to make a step movement study

Choosing Your Footwear

Many problems in sports practice, and in particular running, stem from bad technical gesture, followed by the use of bad shoes. Just as no weightlifter would think of lifting in flip-flops, a runner must show the same importance to footwear.


The health of your knees and ankles are at stake…

Watch Your Technique

Everyone is able to run, or at least perform a sprint, either to reach the bus or in emergency situation. What’s different is keeping a rhythm, and maintaining such a repetitive gesture for a long time.

Two important variables depend on our correct running technique:

  • Efficiency -> being able to advance more while tiring less
  • Joint health -> in the long term, this could be a serious problem, in any of the forms the injury takes


The phrase: “don’t run before you can walk” is one to bear in mind..

How to improve your stride technique

Warming-Up Before Running

Warming up is part of the training routine. We shouldn’t start an exercise without having warmed up first. Likewise, stretching should be another action part of our day to day, not only for sport practice, but also to improve our postural behaviour.

Among the factors causing a need to do so include spending so many hours sitting down, use of the mobile phone and postural kyphosis…

Warm up

And just as important as the warm-up is the warm-down

Why is warming-up so important?

Tips for Starting to Run From Scratch

  • Breathable sportswear: although it’s winter, we should make sure to wear adequate sportswear – and this doesn’t mean we should excessively wrap ourselves up either. When it’s cold, wear gloves and a hat to look after your hands and head.
  • Sun protection: such as sunglasses, a cap, a solar filter. It might not feel like anything is happening, but if we spend enough time exposed outside, we’ll have to wear some sort of protection.
  • Stay well hydrated: in the hours before and after exercise. Include foods rich in mineral salts
  • Music player: not so much to avoid boredom as to motivate you. It’s an excellent tool for helping us to start running and enjoying the activity, making it a healthy habit that’s part our our lives.


Training Plan for Starting to Run from Scratch

The aim of this training plan is to avoid the common injuries runners often face when they’re not used to such activity.


With a little patience the results that come can be hugely encouraging, and in no time we’ll be ready to run a good amount of kilometres at a good pace..

The plan should also serve to help prevent giving up at the first hurdle, which can happen if you’re used to a sedentary lifestyle and then decide one day to start running. And running at a pace that’s too high for you as well, without giving your body and heart a chance to adapt to your change in routine.

The First Month of Running

The following plan is aimed at those who’ve never run before. As such, “Walking” sessions and interspersed with “Walking” and “Running” sessions. And this last action can be done at a jog. What’s important is to complete the exercises and to respect the established time schedule.

  • Week 1

    MONDAYWalking 30min
    TUESDAYWalking 10min
    1. 5x (Running 30″ + Walking 15″) – Rest 1min
    2. 4x (Running 45″ + Walking 30″) – Rest 1min
    3. 3x (Running 60″ + Walking 45″) – Rest 1min
    Walking 10min
    THURSDAYWalking 45min
    FRIDAYWalking 10min
    1. 4x (Running 30″ + Walking 15″) – Rest 1min
    2. 4x (Running 45″ + Walking 30″) – Rest 1min
    3. 4x (Running 60″ + Walking 45″) – Rest 1min
    Walking 10min
    SUNDAYWalking 60min
  • Week 2

    MONDAYWalking 40min
    TUESDAYWalking 10min
    1. 5x (Running 45″ + Walking 30″) – Rest 1min
    2. 4x (Running 60″ + Walking 30″) – Rest 1min
    3. 3x (Running 75″ + Walking 30″) – Rest 1min
    Walking 10min
    THURSDAYWalking 50min
    FRIDAYWalking 10min
    1. 4x (Running 45″ + Walking 30″) – Rest 1min
    2. 4x (Running 60″ + Walking 30″) – Rest 1min
    3. 4x (Running 75″ + Walking 30″) – Rest 1min
    Walking 10min
    SUNDAYWalking 60min
  • Week 3

    MONDAYWalking 45min
    TUESDAYWalking 10min
    1. 3x (Running 45″ + Walking 30″) – Rest 1min
    2. 4x (Running 60″ + Walking 30″) – Rest 1min
    3. 5x (Running 75″ + Walking 30″) – Rest 1min
    Walking 10min
    THURSDAYWalking 60min
    FRIDAYWalking 5min
    1. 4x (Running 60″ + Walking 30″) – Rest 1min
    2. 4x (Running 75″ + Walking 30″) – Rest 1min
    3. 4x (Running 90″ + Walking 30″) – Rest 1min
    Walking 5min
    SUNDAYWalking 70min
  • Week 4

    MONDAYWalking 45min
    TUESDAYWalking 5min
    1. 2x (Running 90″ + Walking 30″) – Rest 1min
    2. 2x (Running 2min + Walking 60″) – Rest 1min
    3. Running 3min – Rest 1min
    Walking 5min
    THURSDAYWalking 60min
    FRIDAYWalking 5min
    1. Running 1min – Rest 1min
    2. Running 3min – Rest 1min
    3. Running 5min – Rest 1min
    Walking 5min
    SUNDAYWalking 90min

If, after a period of testing and adaption, you’re still motivated by the world of running, I recommend you start with our more in-depth guide for beginner runners.

With that, you’ll be able to continue progressing, little by little, and eventually (with training and hard work) you’ll be running your first race!

  • How to Get Started in the World of Running

Related Entries

Review of Starting to Run from 0

Goal - 100%

Choosing footwear - 100%

Health check - 100%

Technique - 100%

Progression - 100%

Planning - 100%

Personal Trainer - 100%


HSN Evaluation: 5 /5
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About Javier Colomer
Javier Colomer
Under the motto “Knowledge Makes me Stronger”, Javier Colomer clearly expresses his intentions to share his knowledge and experience within the world of Fitness. His BPT training system is proof of this.
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