How to start running
from scratch
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Professional plans created by experts, perfect for those just starting out
10 Km 80/20 - Nível 1
Matt Fitzgerald
10 km Essencial - Iniciante
Magic Training
10 Km Runner's Edge - Iniciante
Stephen McGregor
Mistakes every beginner makes.
Starting too fast
Many beginners want to run at top speed, leading to exhaustion and giving up
Ignoring rest
Your body needs time to adapt. Training every day increases injury risk
Wrong shoes
Using any footwear can cause injuries. Invest in running-specific shoes
No structured plan
Running without proper progression leads to frustrating results and stagnation
How to start step by step.
Start with walking
Alternate walking and light jogging: 1 minute running, 2 minutes walking. Repeat for 20-30 minutes.
Conversational pace
If you can't talk while running, you're going too fast. Slow down until you can hold a conversation.
Train 3x per week
Give your body time to recover. Rest days are just as important as workouts.
Follow a structured plan
A good plan ensures proper progression and prevents injuries. Start with our professional plans!
Your journey in 8 weeks.
Week 1-2
Adaptation
Walking + short bursts of running
Week 3-4
Progression
Gradual increase in running time
Week 5-6
Consistency
Longer, continuous runs
Week 7-8
Achievement
Your first complete 5K!
What you'll achieve.
Cardiovascular Health
Strengthen your heart and improve blood circulation
Weight Loss
Burn calories and boost your metabolism
Strength and Endurance
Build fitness progressively
Mental Well-being
Reduce stress, anxiety and improve your mood
Simple. No surprises.
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