How do I start running if I've never run before?

Download the Nike Run Club (NRC) app and start with its guided beginner runs. The app offers coach-led audio runs that tell you when to speed up, slow down, and walk, plus structured multi-week training plans — all completely free.

Follow the None to Run 12-week program if standard C25K feels too aggressive. Created by Mark Kennedy, it starts more conservatively and incorporates strength exercises alongside running intervals.

Find a beginner-friendly running group at your local running store (Fleet Feet, Jackrabbit, or independent shops), YMCA, or community center. Most offer free weekly group runs with pace leaders for all levels.

Before running a single step, spend 2-4 weeks walking for 20-30 minutes, 3-4 times per week. Build to brisk walking pace before introducing any running intervals.

Use structured run-walk intervals throughout your entire run, even as you get fitter. Start with 30 seconds running / 30 seconds walking, then progress to 1:1, 2:1, 3:1, and eventually 4:1 or 5:1 ratios.

Download a C25K app and follow the 9-week program that alternates walking and running intervals, gradually building to 30 minutes of continuous running. Sessions are 3 days per week with rest days between.