How do I start running without getting injured?

Building volume slowly, why run-walk works better than running continuously, and recognising the injuries that need rest.

Difficulty: beginner
Time: 30 min
Read: 4 min
Safety: warning

Short answer

Start with run-walk intervals rather than trying to run continuously, and increase total weekly distance by no more than about 10%. Almost every new-runner injury is caused by doing too much too soon.

Running injuries are overwhelmingly a load problem rather than a technique problem. The tissue adapts more slowly than the cardiovascular system improves, which is what catches people out.

Safety

This is general fitness information, not medical advice. See a GP before starting if you have a heart condition, chest pain, are recovering from injury or surgery, or have not exercised for a long time. Stop and seek medical attention for chest pain, severe breathlessness or dizziness. Persistent pain in a joint or bone — as opposed to muscle soreness — needs professional assessment rather than pushing through.

Step by step

Start with run-walk.One minute running, two walking, repeated for twenty to thirty minutes. It builds the same fitness with far less tissue load, and it is how most structured beginner programmes work.
Increase gradually.No more than about 10% more total weekly distance. Feeling capable of more is normal — your heart and lungs adapt faster than tendons and bones do.
Run three times a week to start.With rest days between. Recovery is when adaptation happens, and consecutive days are a common route to injury early on.
Slow down.Most beginners run too fast. You should be able to hold a conversation. Running at a comfortable pace builds the aerobic base that everything else rests on.
Get shoes that fit.A proper fitting at a running shop matters more than the model. Half a size up from your usual is common, since feet swell when running.
Replace shoes before they are worn out.Typically 500 to 800km. Worn cushioning is a genuine contributor to injury and the wear is not always visible.
Warm up before and walk afterwards.Five minutes brisk walking or easy jogging before, and a few minutes walking after. Static stretching before running is not useful and may reduce performance.
Learn the difference between soreness and pain.General muscle soreness for a day or two is normal. Sharp pain, pain in a joint, pain that worsens during a run, or pain that persists needs rest and assessment.
Watch for the common overuse injuries.Shin splints, runner's knee, Achilles pain and plantar fasciitis are almost all load-related. Reducing volume early prevents weeks off later.
Vary the surface.Some running on softer ground rather than all on pavement reduces repetitive impact. Avoid running on a persistently cambered road in one direction.
Add some strength work.Twice a week — squats, lunges, calf raises, glute bridges. It substantially reduces injury risk and is the most underused thing beginners could do.
Take rest seriously.A missed week for rest is much cheaper than six weeks off with a stress injury. Progress is not linear and it does not have to be.

Tips

Run-walk is not a lesser form of running. It is how most successful beginners start.
Slow enough to hold a conversation. Most beginners run too fast to build a base.
Strength work twice a week does more for injury prevention than anything else.

Common mistakes

Increasing distance too quickly — Cardiovascular fitness improves within weeks but tendons, ligaments and bone adapt over months. Feeling able to run further is not evidence that your tissues are ready for it.
Running through joint or bone pain — Muscle soreness is normal; pain in a joint or a specific bony point is not. Continuing turns a week's rest into a stress fracture and months off.

If it doesn't work

Shin pain

Cause: Usually too much too soon, or worn shoes — Fix: Reduce volume substantially, check shoe wear, and add calf strengthening. Persistent sharp bony pain needs assessment.

Knee pain around the kneecap

Cause: Load and often weak hips and glutes — Fix: Cut back the distance and add glute and quad strength work twice a week.

Heel pain first thing in the morning

Cause: Plantar fasciitis, typically load-related — Fix: Reduce running, add calf and foot strengthening, and get advice if it persists beyond a few weeks.

Constantly exhausted

Cause: Running too fast or too often — Fix: Slow the easy runs down and add a rest day. Most beginners train too hard rather than too little.

Breathless immediately

Cause: Pace too fast — Fix: Slow to a pace where you could talk in full sentences, or add walking intervals.

Questions people ask

How often should a beginner run?

Three times a week with rest days between is a common and effective starting point. Adaptation happens during recovery, so more is not automatically better early on.

Is run-walk cheating?

No — it is a standard training method used by beginners and experienced runners alike. It builds the same aerobic fitness with substantially less injury risk.

How do I know if pain means I should stop?

General muscle soreness that eases as you warm up is usually fine. Sharp pain, joint pain, pain that worsens during the run, or pain in a specific bony point means stop and get it assessed.