o, you’ve decided to take up running? That’s amazing - you won’t regret it. We all know that getting started with something new can be difficult because of many unknowns. Here's our guide on how to start running and enjoy it.
Where do you start? How often do you run? What type of progression do you follow? These and many other questions inevitably pop up, making it easy to feel overwhelmed.
Fortunately, as with most things, breaking the process down makes it easier to understand and handle, which is precisely what we are doing today.
We’ve put together this guide to teach you about running, proper progression, and other essential details. We’ll also share the best running app for beginners, how to use it, and what benefits it offers.
The best part? We’ll also share a practical, easy-to-follow workout plan to get you from the couch to running a 5K. Exciting, isn’t it?
Ready to lace up those shoes? Let’s discuss.
CHOOSE THE RIGHT RUNNING APP
Apps are a dime a dozen, each promising a better experience than all the others. Because of that, many people hesitate to use running apps and instead prefer to go old school: lace up a pair of comfortable shoes, load up their favourite music playlist, and run.
While that approach is fantastic and offers unique benefits, the right app can elevate the running experience and help you see better results.
You can think of running apps as your digital coach that will support you through your journey and guide you through the inevitable challenges that pop up.
Here are four solid reasons to choose a running app tailored for beginners:
Structured exercise plan: A good running app will provide an effective exercise plan that accounts for your fitness level and goals.
It’s like planning your running route: you can just go out and improvise, but having a plan ensures you don’t get lost or sidetracked. For example, the Supersonic app offers an effective plan that gets you from zero to 5K.Progress tracking: running apps record your performance and store that information for later reference. As such, you can easily see what you’ve done during previous workouts and adjust your performance accordingly.
Motivational boost: good running apps have features like goal setting, cool graphs that visualize your progress, achievements, and the ability to engage in community challenges (1). All of these things can keep you engaged and motivate you to show up day after day.
Personalized guidance: what’s better than knowing exactly what you must do? An action plan can be incredibly fulfilling and motivate you to show up even when you don’t feel like it. A good app tells you what to do for each run, leading to more efficient and (often) less demanding training.
The Art of Running Slow: Why It's Important for Beginners
It can be tempting to go from zero to 100 when you first start running. After all, you’re eager to make a positive change in your life, and running fast appears to be the perfect way to achieve your goals quickly.
Well, here’s the thing:
There isn’t really a finish line in running. Sure, there are objectives you should cover and plenty of races you can participate in. But the beauty of running is that it’s a never-ending journey of self-improvement. There is always a new peak to conquer, which means there is no point in trying to rush it.
A far better approach is to take things slow and see running for what it is: a journey where the goal is to aim for small and consistent improvements. Approaching running in that way offers two benefits:
First, it is far more sustainable because workouts aren’t as demanding (2). You don’t have to push yourself as hard each time you run and can better manage physical and mental fatigue. As a result, it’s far easier to stick with your running routine and ultimately reach your goal.
Look at it like this:
How would you go about running a marathon? Sure, you can start running fast right from the start, but how long can you sustain that pace? Chances are, not long. Before you know it, your legs will be burning up, and you will be gasping for air, unable to continue.
Even if you get a head-start over your competition, they will eventually catch up and overtake you.
A better approach is to start slowly and conserve your energy to last the entire 26 miles. The pace might seem slow initially, but it will gradually become difficult because of fatigue.
Second, slower running is more sparing, especially for overweight people who inevitably place more stress on their ankles and knees (3, 4). Jogging allows you to get your miles in more safely and with a lower risk of developing nagging aches.
Even minor aches have a way of adding up over time, often resulting in injuries that keep you from running for weeks or months on end. So, a far better approach is to pace yourself and reap the full benefits.
Slower running might lead to less pronounced results initially, but it will allow you to stay consistent, build up your endurance, and cover longer distances with each passing week. Too many people overestimate what they can and should do in a month but underestimate how much small changes can add up over a year.
Monitoring Your Heart Rate: The Key to Effective (and Efficient) Running
As discussed in the previous point, running as fast as possible won’t do you any favors. One reason why that is the case is that trying to maintain a fast pace would drive your heart rate way too high.
In that sense, keeping track of your heart rate is like getting real-time reports of how your body handles the demands of working out (5). If your heart rate is barely above resting levels, you can push yourself harder. In contrast, if it gets too high, you’re training at an unsustainable pace and are bound to crash.
As with most things, the goal is to find the sweet spot––challenging yourself just enough to disrupt homeostasis and drive progress.
But how do you monitor your heart rate? Well, one option is a heart rate monitor for the wrist or a fitness wearable.
Plenty of smartwatches do a decent enough job tracking your heart rate and synchronizing your data with other devices for easy access. For example, the Apple Watch easily integrates with an iPhone, MacBook, or iPad, allowing for seamless tracking and access to your training data.
Other brands also offer decent synchronization, allowing you to track your heart rate over time.
That said, we recommend a heart rate monitor for the chest. Apart from looking way cooler, these are also far more accurate (according to research), which means you can track your progress more effectively and make adjustments if necessary (6).
But What is a Good Heart Rate to Aim For?
The ideal heart rate during a run will depend on your age, fitness levels, exercise goals, and health history. A commonly used method is to calculate a theoretical maximum heart rate (MHR) and aim for a percentage of that.
A popular formula for MHR is 220 - your age in years. For example, if you’re 38, your MHR would be 182 (220 - 38).
It’s generally best to aim for 60 to 80 percent of your MHR for effective aerobic training. In this example, that would mean keeping the beats per minute between 109 and 145. Beginners should aim for the lower end of the range, whereas more advanced trainees can push themselves harder.
Of course, you must always use your best judgment. If a specific pace feels unsustainable, dial it back and keep going. The goal is to be able to complete your workouts and cover the necessary distance.
Finally, these are just guidelines. It’s always best to consult your doctor and ask their opinion. Your unique needs might vary from the average recommendations.
The Couch-to-5K Training Plan: Your Roadmap to Running Success
We’ve covered a lot of ground so far, but putting all that information into practice can be challenging. To that end, we wanted to give you something concrete to apply immediately.
The following is a sample plan that breaks down your progression from the couch to running a 5K in two and a half months. We’ve included specific details on what you should do every day to eliminate any guesswork.
Let’s see:
Week 1
Days 1, 3, 6:
5 min warm-up
8 x (1 min slow run, 1.5 min walk)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 2
Days 1, 3, 6:
5 min warm-up
8 x (1.5 min slow run, 2 min walk)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 3
Days 1, 3, 6:
5 min warm-up
6 x (2 min slow run, 2 min walk)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 4
Days 1, 3, 6:
5 min warm-up
6 x (3 min slow run, 3 min walk)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 5
Days 1, 3, 6:
5 min warm-up
5 x (5 min slow run, 3 min walk)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 6
Days 1, 3, 6:
5 min warm-up
4 x (7 min slow run, 3 min walk)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 7
Days 1, 3, 6:
5 min warm-up
3 x (10 min slow run, 3 min walk)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 8
Days 1, 3, 6:
5 min warm-up
2 x (15 min slow run, 3 min walk)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 9
Days 1, 3, 6:
5 min warm-up
1 x (30 min slow run)
5 min cooldown
Days 2, 4, 5, 7:
Rest
Week 10
Days 1, 3, 6:
5 min warm-up
1 x (35 min slow run)
5 min cooldown
Days 2, 4
Rest
Day 5
5 min warm-up
1 x (40 min slow run)
5 min cooldown
Day 6
Rest
Day 7
5K Run 🚀🚀🚀
What Makes This Plan Work
Here are a few reasons why this plan works for beginners looking to run their first 5K:
Structure - the plan clearly outlines what trainees must do every day of the week, removing any guesswork and helping people focus on what matters: running.
Sustainable frequency - the frequency is three running sessions per week with four recovery days, which is sustainable even for people with a busy schedule. There is ample time to recover and return fresh and ready to cover more miles.
Gradual progression - the plan starts with a combination of walking and running, gradually picking up the pace over time. Each week builds on the previous, allowing runners to make steady and predictable progress toward the 5K mark without feeling overwhelmed or overtrained.
Combination of running and walking - the mixture of running and walking in the early stages is crucial because it makes the process feel less intimidating. The running intervals provide the necessary stimulus, whereas walking is a welcomed break.
Building a running habit - by running consistently for ten weeks, trainees develop a habit that stays with them long after reaching the 5K milestone. Running becomes a natural part of one’s life, making it impossible to go through the week without the activity.
Supersonic: Making Running Fun and Easy
Let’s discuss why Supersonic is an excellent running app for beginners.
First, the app has a simple and intuitive interface. Installing the app, setting your goals, and starting your first run takes just a few seconds. However, despite the simplicity, the app never feels like it lacks features because you get everything you need for productive runs.
Second, the app is great for beginners because it takes running, an often intimidating activity for newbies, and transforms it into something simple and approachable. Thanks to the intelligent workout structure and positive reinforcements, the app makes you feel like you can handle running.
Third, the app encourages an active lifestyle by asking users to select a daily step count goal between 7,500 and 15,000. In addition to running, adding more steps into your day can further support calorie burning, cardiovascular health, and weight loss.
Next, we have the app’s seamless syncing with Apple Health and other iOS features, allowing you to track the distance you’ve covered and your running routes. The app also displays other runners and their performance, encouraging healthy competition.
Beyond these things, the app does a fantastic job of emphasizing gradual progression and not pushing users to work out as hard as possible. The ultimate goal might be to run for 30 minutes continuously, but that doesn’t have to happen from one week to the next.
The program takes time, allowing the runner to get familiar with the activity and slowly build up their endurance.
Conclusion: Ready, Set, Run!
There you have it:
The knowledge and guidance you need to start running and work up to your first significant milestone. Remember that starting small and emphasizing gradual progression is vital to managing fatigue and becoming a successful runner.
And with the right running app for beginners (e.g., Supersonic), you have a powerful tool to guide your workouts, share helpful tips, and encourage you to do better.
Running is more than just an activity; it’s a journey of resilience and personal growth. It might feel challenging at first, but each step you take makes you fitter and more confident.
We hope you've enjoyed this guide on how to start running and make it a habit.
References
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