Congratulations on taking up running! It’s an exhilarating workout that you can do just about anywhere. Getting into running can increase your energy, boost stamina, benefit your heart, and even help you sleep better at night.

To help you get started, here are four steps for beginner runners to follow as you take on this new challenge.

Step 1: Work up to running

Running can seem daunting because it can get uncomfortable, fast. The best way to feel ready for your new running habit is to slowly work up to longer running sessions. Try these tips:

• When doing cardio workouts, whether that’s walking, cycling, elliptical, or other activities, increase your speed and intensity. Try to get your heart rate up to 155-165 bpm (beats per minute) and sustain it for 5-10 minutes or more at a time. 
• Alternate between walking and running on your next outing. Push yourself to extend the running portions as long as you can. Find more tips on making your walk more challenging.
• When you’re ready to do your first runs, aim for ½ mile-1 mile at first. (Hopefully, your memories of running the mile in school aren’t terrible, but if they are, get ready to replace those memories with new, better ones.)

Try this 6-week plan to start running as a beginner

Week 1 Run ½ mile. Walk ¼ mile. Repeat. Do this 2-3x this week.

Week 2 Run ¾ mile. Walk ¼ mile. Repeat. Do this 2-3x this week.

Week 3 Run 1 mile and celebrate! Do this 2x this week.

Week 4 Run 1 mile. Walk ¼ mile, then see how far you can run as a second leg. Do this 2x this week.

Week 5 Run 1.5 miles or more. Do this 2x this week.

Week 6 See if you can reach 2 miles with a combination of running and walking. You’re ⅔ of the way to a 5k!

What pace should a beginner run?

Aim for what feels maintainable. Think low 5’s mph (5.1, 5.2, etc.) as you start out.

If you’re finding it hard to catch your breath or your heartbeat is going higher than 165-175 bpm, you may want to scale things back. Slow down a bit and try to find a pace that still feels challenging but sustainable.