Start with walking only for the first 2-4 weeks

What to Do

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.

Why It Works

True beginners — especially those who have been sedentary — need time for bones, tendons, and ligaments to adapt to the repetitive impact of locomotion. Walking builds this baseline tolerance. A Danish intervention for obese adults using a lower-volume walking-first approach resulted in higher adherence and fewer injuries than programs that started with running immediately.

Tips

• Walking is real exercise — don't skip this step out of impatience
• Progress from flat walking to incline walking to brisk walking before adding run intervals
• If you're significantly overweight (BMI 30+), this phase is especially important
• Use this time to establish the habit of getting out the door consistently