Day A
Walk half a mile then jog in pace that you're comfortable with.
Beginner plan: start small, stay consistent
How to Start Running
If you’re new, the goal isn’t speed it’s showing up. Use this simple plan, then set your RunLock goal.
Warm up
3–5 min walk
Run easy
Conversation pace
Recover
Rest days help
Rule of thumb
If you can’t speak a full sentence, slow down. Easy runs build endurance faster than “all‑out” runs.
Simple 2‑Week Starter Plan
3 days a week (walk + run).
Day B
Walk half a mile then jog in pace that you're comfortable with.
Day C
Try to keep the jogging pace for the whole mile/time if possible. Conversational Pace
Repeat next week
Same schedule, Once it starts getting easy start adding more time/distance. What matters most is consistency.
Before You Run
Quick checklist so you don’t overdo it.
ShoesComfortable shoes, running shoes help.
HydrateDrink water before + after.
Warm‑upWalk + light leg swings.
Easy paceYou should be able to talk.
Stop if painSharp pain = stop and rest.
Common Beginner Mistakes
Fix these early and running gets easier fast.
Starting too hard
Go slower than you think. Easy days build your base.
Rest days are key
Rest is training. Aim for 3 runs/week at first.
Big weekly jumps
Increase time/distance gradually. Small upgrades win.
Ignoring sleep
Good sleep helps recovery and energy.