How to start running? 6 simple tips for beginners

04.08.2026

Reading time: 4 minutes

Starting to run doesn't have to be complicated. In fact, the best start is a simple one: good shoes, an easy pace, a realistic plan and enough rest.

The biggest mistake is thinking that running has to be hard right away. It doesn't. At first, the goal is to build a habit, not to be a hero. If you start too fast, fatigue, loss of motivation or injuries will follow. If you start smart, your body begins to adapt and running feels more natural every week.

1. Start easy

Your first runs should be short and easy. The pace should allow you to talk at the same time. If you can't talk, the pace is too fast for a beginner.

You don't need to run every day at first. 2-3 times a week is enough. In between, let your body recover. Running only makes you better when training is followed by recovery.

A Garmin watch really helps here: you can see your time, distance, pace and heart rate. If your heart rate gets too high, slow down or walk.

2. Use the run-walk method

Run-walk is one of the best approaches for beginners. For example:

• 1 minute of running;
• 1 minute of walking;
• repeat for 15-25 minutes.

When this becomes easy, extend the running part. For example, 2 minutes of running and 1 minute of walking. Later, 3 minutes of running and 1 minute of walking.

This isn't “for the weak”. It's a smart way to give your body time to adapt. Thanks to it, many beginners can run longer, recover better and avoid overload.

3. Don't compare yourself to others

The most pointless thing at the start is looking at how fast someone else runs. Your body, your background, your sleep, your workday and your fitness are all different.

A beginner's goal isn't to run fast. The goal is to run in a way that makes you want to go again next week too.

In Garmin Connect you can track your progress: a longer run, feeling better, a lower heart rate at the same pace or simply consistency. These are real wins.

4. Set a small goal

A goal makes training easier. It doesn't have to be a marathon. A great first goal is:

• moving for 20 minutes non-stop;
• running 3 km;
• running 5 km;
• taking part in a local fun run.

If the goal is too big, it creates pressure. If the goal is just right, it gives you direction.

5. Take recovery seriously

Running isn't just training. Running is training + sleep + food + rest.

If you've slept badly, you're stressed at work and your body is tired, you don't have to do a tempo workout at all costs. On a day like that, it's better to go for an easy walk, a short easy run or rest.

The recovery time, sleep and Body Battery readings on Garmin watches aren't orders, but they are good signals. If several readings say your body is tired, listen to it.

6. Follow a plan

Without a plan, it's easy to do either too little or too much. Garmin Coach lets you choose a goal and get workouts straight to your watch. It works especially well if you're working towards your first 5 km, 10 km or half marathon.

A plan takes away the question: “What should I do today?” The watch shows you the workout and you just do it.

A simple 4-week starter plan

1. week: 3 times a week, 20 minutes of run-walk, e.g. 1 min running and 1 min walking.

2. week: 3 times a week, 25 minutes, with a slightly longer running part.

3. week: 3 times a week, 25-30 minutes; try one easy, longer session.

4. week: 2 easy workouts and one easy 3-5 km run or run-walk.

Summary

When starting to run, the one who doesn't rush wins. Keep the start simple, keep the pace easy, use walking breaks and give your body time to adapt.

A good running watch helps you measure progress, keep your training load under control and build a routine. But the most important thing is still consistency. Put on your trainers, head outside and take that first simple step.