Chapter 15 — Fitness & Exercise

How do I start running as a beginner?

Alternate one minute of running with two of walking for 20–30 minutes, three times a week, and increase running intervals only when the current one feels easy. Most beginner injuries come from adding distance too fast, not from bad form.

Follow-up questions

What is the 10% rule?

Don't increase weekly mileage by more than about 10%. It's a rough guide, but it prevents most overuse injuries in new runners.

How long to get from couch to 5k?

Most structured programmes take eight to nine weeks of three sessions a week, and it's fine to repeat a week rather than push on.

Do I need special running shoes?

You need shoes that fit and feel comfortable on a test jog. Gait-analysis-based prescriptions have weak evidence behind them for injury prevention.

Why do my shins hurt when running?

Shin splints usually mean too much too soon on hard surfaces. Reduce volume, add calf strength work, and build back gradually.

People also search

couch to 5k plan
running form tips
shin splints treatment
best beginner running shoes
how often should i run

Related across The Asked