Why So Many People Start Running — and How You Can Be Next
Running is one of the oldest and most accessible physical activities. It doesn’t require a gym, expensive membership, or sophisticated equipment. All you need is a pair of sneakers, an open space, and the willingness to take the first step — literally. That’s why, year after year, thousands of people decide to make running a habit, whether for health, mental well-being, or simply to break away from a sedentary lifestyle.
However, starting from scratch can be intimidating. Those who have never run before tend to compare themselves to seasoned marathoners, get lost in technical jargon, or worse, injure themselves in the first few weeks due to lack of guidance. The result? Quick abandonment and the feeling that “running isn’t for me.” Fortunately, this story has a solution.
This guide is created for those who have never laced up sneakers with the intention of running — or tried and gave up. Here you will find a safe, progressive path based on best practices to make running a part of your routine. Important: The following information is general and educational. Before starting any exercise program, especially if you have pre-existing health conditions, consult a doctor or fitness professional.
What Happens in Your Body When You Start Running
Understanding what happens internally helps to be patient with the process. When a sedentary person starts running, the body undergoes a series of adaptations that take weeks to consolidate.
In the first few days, the body is not yet accustomed to repetitive impact. The leg muscles — quadriceps, calves, hamstrings — work harder than they are used to. The cardiovascular system, which includes the heart and lungs, is also challenged in a different way. Therefore, it is completely normal to feel short of breath in the first few minutes, even when walking at a moderate pace.
With time and consistency, the heart becomes more efficient, pumping more blood per beat. The lungs increase their capacity to absorb oxygen. Muscles and tendons strengthen. This process is called physiological adaptation, and it happens to everyone — regardless of age or initial fitness level.
An important concept for beginners is EPOC (Excess Post-exercise Oxygen Consumption): even after running, the body continues to consume energy above normal for several hours. This contributes to the total calorie expenditure, but it shouldn’t be the only motivator — the benefits of running go far beyond the scale.
Before You Start Running: What You Need to Prepare
The Right Shoes Make All the Difference
The only truly indispensable investment in running is a good pair of shoes. It doesn’t have to be the most expensive model on the shelf, but it needs to be suitable for running — not for the gym, skateboarding, or casual use.
Running shoes are designed to absorb repetitive impact and provide stability for your stride. There are models for different types of foot strikes:
- Pronated: the foot rolls inward upon landing
- Supinated (or supination): the foot rolls outward
- Neutral: the foot lands in a balanced manner
Many specialized stores offer free foot strike analysis. It’s worth getting this assessment before buying.
Basic Clothing and Accessories
- Lightweight, breathable clothing (synthetic fabric that wicks away sweat)
- Running socks (prevent blisters)
- Medium or high-support sports bra (for women)
- Sunscreen, if running outdoors
- Water bottle for hydration before and after
Choose the Time and Place
Prefer times with less heat, especially in the Brazilian summer — early morning or late afternoon are most recommended. For beginners, flat streets, parks, or athletic tracks are the best settings: they offer a regular surface and lower risk of falls.
The Walk-Run Method: The Smartest Start
The most common mistake for those starting to run is trying to run nonstop from day one. This leads to exhaustion in a few minutes and, often, to overload injuries. The most effective approach — recommended by trainers and physiotherapists — is the walk-run method, also known as run-walk.
The idea is simple: alternate periods of walking and running within the same workout. Over time, the running intervals increase and the walking intervals decrease until you can run continuously.
Basic Plan for the First 8 Weeks
| Week | Total Duration | Workout Structure | Frequency |
|---|---|---|---|
| 1–2 | 20–25 min | 1 min running / 2 min walking | 3x per week |
| 3–4 | 25–30 min | 2 min running / 2 min walking | 3x per week |
| 5–6 | 30 min | 3 min running / 1 min walking | 3–4x per week |
| 7–8 | 30–35 min | 5 min running / 1 min walking | 3–4x per week |
This is just a guideline model. The pace of progression varies from person to person. Do not skip steps — respecting your body’s evolution ensures continuity without injuries.
Pace, Breathing, and Posture: The Three Technical Pillars
Pace
For beginners, the concept of conversational pace is the most useful: you should be able to speak short sentences while running. If you’re too breathless to talk, you’re going too fast. Slow down — literally. Running slowly is not a failure; it’s a strategy.
Breathing
There is no single, universal breathing technique for running. The most common is to breathe through both the nose and mouth simultaneously, naturally. What really matters is not holding your breath. Over time, the breathing rhythm automatically adapts to the effort.
Posture
Good posture reduces effort and protects the joints. Some basic points:
- Keep your torso slightly leaning forward (not hunched)
- Look at the horizon, not at your feet
- Relax your shoulders — they shouldn’t be raised towards your ears
- Arms at a 90-degree angle, moving forward and back (not crossing the body)
- Feet landing below the hips, not in front
Common Injuries and How to Avoid Them
Running is relatively safe, but injuries happen — especially when there is too much enthusiasm in the first few weeks. The most common in beginners include:
- Shin splints: pain in the front of the leg, caused by overload and improper footwear
- Iliotibial band syndrome: pain on the outside of the knee, common in those who increase training volume too quickly
- Plantar fasciitis: pain on the sole of the foot, especially in the morning, associated with improper foot strike or inadequate shoes
- Patellofemoral pain syndrome (“runner’s knee”): pain around the kneecap, often linked to muscle weakness
The main form of prevention is gradual load progression: do not increase training volume (time or distance) by more than 10% per week. Additionally, include rest days — they are part of the training, not an absence of it.
Warming up with a brisk walk before running and light stretching after the workout also help prepare and recover muscle tissues.
Apps and Resources That Can Help
Technology is a valuable ally for beginners. There are free apps that guide the workout with real-time audio instructions, telling you when to alternate between walking and running. Some of the most well-known in Brazil and worldwide include Nike Run Club and Strava, which also allow you to record workouts, track progress, and interact with other runners.
Smartwatches and heart rate monitors are useful but not mandatory at the beginning. A simple alternative is to use your phone with a running app and headphones.
Another practical tip: find a training partner or a running group in your city. Running with others increases motivation and regularity — and makes the experience much more enjoyable.
Building the Habit: The Secret is Consistency
The biggest barrier for those who want to start running is not physical — it’s behavioral. Creating a new habit requires repetition and patience. Research in the field of behavioral psychology indicates that forming solid habits can take between 3 and 4 weeks of regular practice, depending on the complexity of the activity and the context of each person.
Some strategies that help:
- Set a fixed time to run — time consistency reinforces the habit
- Start small: three times a week is enough at the beginning
- Record your workouts: seeing progress on paper (or in the app) is motivating
- Celebrate small milestones: completing the first week, running 5 minutes nonstop, reaching 30 continuous minutes
- Don’t punish yourself for missing a day: what matters is getting back on track, not perfection
If you’re looking for other habit changes in your routine, you can also get inspired by kitchen tips to simplify daily life — small adjustments in different areas of life often reinforce each other.
Conclusion: The First Step is the Most Important
Starting to run from scratch is perfectly possible — and more accessible than it seems. The secret isn’t in having natural talent, spare time, or expensive equipment. It’s in starting with humility, respecting your own pace, and maintaining regularity even on days when motivation is low.
In the first workouts, you will feel uncomfortable. Breath will be short, legs will feel heavy. This is expected and part of the process. In a few weeks, the body starts to respond: breathing improves, distances increase, and what once seemed impossible becomes routine.
In 2026, with so many tools available — apps, running groups, specialized content — it has never been easier to have support for this journey. The only real prerequisite is the decision to start. And that decision, only you can make.
