By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

This beginner running plan will help you build your fitness level so you can run a 5K. Although I’m a running coach and trainer, I was once a beginner runner, too, and I have created many training plans for beginners. I designed this plan to help you ease into running using a run-walk program. If you’re just starting out running, this guide will offer a free 5K training plan for beginners as well as step-by-step tips to help you become a runner. Running is one of the best things you can do for your physical and mental health, and this beginner running plan will help you start running and maximize your chances of sticking with it.

Related Post: Couch to 5K Training Plan

Health Benefits of Running

Following a running routine offers many health benefits. Here are some of the great rewards of running:

Strengthens your heart and helps prevent chronic diseases such as coronary artery disease, diabetes, and high blood pressure.
Helps with maintaining a healthy weight. Running is an excellent way to burn calories and help with weight loss and healthy weight maintenance.
Improves your mental health. Running offers a significant mood boost and can even reduce anxiety and depression.
Strengthens bones and muscles, which can reduce your risk of injuries and osteoporosis. Stronger bones and muscles also help you perform better in sports and athletic activities and improve your functioning in daily life.
Improves sleep. Running can help improve your sleep quality and help you fall asleep more easily, according to medical experts at Johns Hopkins Medicine.

Getting Started: Running Gear

Running is an accessible sport that doesn’t require special instruction, teams, or fancy equipment. However, beginner runners do need to invest in good running shoes and some moisture-wicking gear. Before starting a running program, ensure you have well-fitted running shoes and sweat-wicking running clothes.

Running Shoes

Running shoes are the most essential piece of “equipment” for running. A good pair of shoes will help you conquer many miles and stay injury-free. If you don’t know what kind of shoes you need, head to your local running store to get fitted. An experienced running shoe expert will be able to help you find shoes that fit well and suit your running style.

Many running stores have a treadmill test where you can try out shoes, which is very helpful to ensure a comfortable fit. Also, get a half size larger than your regular shoe size, as your feet will expand and swell some when you’re running.

If you have worn or poorly fitted shoes, you’ll be much more likely to get injured. Most running shoes last 300 to 500 miles, including walking distance. If your feet feel like they’re falling flat on the pavement and the cushioning on your shoes feels very slim and worn, it’s time to get new shoes.

Running Clothing

All you need for running clothing is moisture-wicking layers. Dress for the weather and opt for layers so you can take off some clothing if you get too warm while running. Comfortable, sweat-wicking socks are also crucial to keeping your feet comfortable and blister-free on the run.

Most sports brands have high-quality running shoes and clothes, so the best way to pick gear is to find what’s most comfortable and functional for you. If you live in a warm climate, you’ll want cool, well-ventilated running clothes, a hat, and sunglasses. For cooler weather, use a running jacket, long-sleeve base layer, and warm running tights. Gloves and a hat will help you stay warm on cold weather runs.

Nutrition for Runners

Couch to 5K Training Plan 9 Weeks - Beginners Walk to Run

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Eating a nutrient-rich diet will help you stay energized on your runs. Reduce your intake of highly processed foods and opt for whole grains, lean protein, and fresh fruits and vegetables. Processed foods like prepackaged snack foods, fast food, and sweetened beverages can make you feel sluggish and slow on your runs and give you excess calories without enough nutrients.

Hydration is also essential for runners, so drink plenty of fluids throughout the day. To boost your hydration, have a minimum of 16 ounces (2 cups) of water before your run. The American Council on Exercise recommends 17 to 20 ounces (up to 2.5 cups) of water two hours before exercising.

Hydrate while you’re running. Drink about 8 ounces of water (1 cup) or sports drinks every 20 minutes while running. You can take a small sip or two every 10 minutes or a few long drinks every 20 minutes. Staying hydrated will reduce your risk of muscle cramps and will speed up your recovery after workouts.

Follow a Beginner Running Plan

A training plan designed by a running coach will include the right balance of workouts and rest days and will build your running mileage gradually. If you’re just starting out, you can download our free Couch to 5K Beginner Running Plan. This 9-week training program has run-walk intervals that increase your endurance gradually, taking you from not running to completing a 5K.

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If you need a personalized running plan designed for your specific fitness goals and current fitness level, check out our Customized Running Training Plan. I assess your fitness level and goals to create a personalized training plan just for you with this premium plan. Since I’m a certified running coach and personal trainer, I can also prescribe strength training workouts to complement your running plan.

Stretching

Stretching is a helpful part of the warm up and cool down process when you’re doing running workouts. Doing stretches helps increase your range of motion so your muscles are less likely to feel tight and sore. Stretching can also reduce your risk of injuries.

Do dynamic stretches before your workouts and static stretches after. Dynamic stretches involve movement and include exercises like high knees and butt kicks. Static stretches, such as a seated hamstring or standing quad stretch, do not involve movement.

Tips for Following Your Training Plan

Our beginner running plans include run intervals followed by walking breaks to help you ease into running and gradually build your endurance. As you follow the program, you’ll be able to run for longer periods until you can run for a whole 5K without stopping.

When you’re a new runner, aim to run at a conversational pace. Maintain a relaxed pace that feels natural to you. On the effort scale, your running should feel no more than a 5 out of 10 effort.

Follow your training schedule and take the suggested rest days in your beginner running plan. Rest days are critical to allow your body time to recover. Sometimes, I train new runners who are so excited about training that they continue running on rest days. This often leads to running injuries or burnout. Take your rest days and enjoy them!

Be flexible yet consistent in your training. If your plan says to run on a Monday and rest on Tuesday, for instance, you can switch days if needed. Stick to your training schedule as much as possible, and if you miss a day, simply pick back up with your planned workout the next day.

Strength Training

Strength training workouts will make you a better runner and reduce your risk of injuries. The Physical Activity Guidelines for Americans recommends doing at least two strength training workouts per week for good health. This is an optimal amount for beginning runners as well.

Do two strength training sessions each week with at least one day between sessions for your body to recover. You can start with bodyweight workouts such as squats, push-ups, and planks. As you become stronger, you can add resistance bands or dumbbells to your workouts for more intensity.

Cross Training

Cross training is a great way to add variety to your fitness program while giving your body a break from the stress of running. I recommend that runners do at least one day of cross training a week for a well-rounded fitness plan.

You can bike, swim, dance, or do yoga or pilates for your cross training sessions. Low-intensity cross training like restorative yoga can also help ease muscle soreness from running.

Running Tips for Beginners

These are my top tips for beginning runners to help you run strong and happy for many miles to come:

Set a running goal. Race goals can be an excellent way to stay motivated and accountable in your training. Pick a 5K race to train for, and you’ll be more likely to stick to your beginner running plan.
Follow a training plan. A training program will help build your mileage gradually and include rest days so your body can bounce back and get stronger as you train.
If you miss a scheduled run, don’t beat yourself up about it, and don’t punish yourself by running double the next day. Just get back on track with your running program and follow the next scheduled workout the next day.
Listen to music while you run. Create a running playlist with your favorite songs to get pumped up and stay motivated during your workouts.
Run with a buddy. Enlist a friend, family member, or your dog to run with you, and you’ll have more fun and accountability in your training.
Track your runs. You can use a free running app or a smartwatch or fitness tracker to keep track of your workouts. When you feel unmotivated to run, check out your workout stats for a motivational boost and to see how far you’ve come in your training.
Join a running group if you want more people to run with. A running group is a great way to get support, meet new friends, and learn from experienced runners.
Stay safe when you’re running. Obey traffic signals and run in highly visible colors, especially if you’re running at night. When you go on solo runs, let someone know where you’ll be and share your location using your smartphone.

I hope this guide helps you embark on a fun and healthy lifelong journey of running. Follow @Runstreet on Instagram for more running and training tips and tag us in your workouts to get cheered on.

Check out our free Couch to 5K Training Program for a beginner running plan that will take you from the couch to running a 5K in 9 weeks. If you need a more personalized training plan, we offer a Customized Running Plan that is designed by a certified trainer and running coach to meet your unique fitness goals.

Want more free training tips and plans delivered to your inbox each week? Sign up for our Wellness Wednesday newsletter for a boost of motivation and training help delivered to your inbox every week. Happy running to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Beginner Running Plan and Tips from a Run Coach