The short answer
Run-walk intervals three times a week for eight weeks: 1 minute running, 2 minutes walking, repeated eight times, adding 30 seconds of running per week. Effort should allow full sentences.
Almost everyone who quits running quit because they ran too fast, not too far.
Step by step
- Buy shoes that fit — go up half a size from your normal fit; get gait-checked if you can.
- Week 1: 8 rounds of 1 minute running, 2 minutes walking, three times a week.
- Add 30 seconds to the running interval each week and remove 15 seconds of walking.
- Keep the pace conversational. If you cannot speak a full sentence, slow down.
- Always take a full rest day between runs in the first month.
- Increase weekly total distance by no more than 10% at a time.
- Stop and reassess on any sharp joint pain — soreness is fine, sharp pain is not.
What it costs
| Item | Typical cost |
|---|---|
| Running shoes | $70–$160 |
| Gait analysis | $0–$40, often free in specialist shops |
| Everything else | $0 |
Common questions
Is walking cheating?
No — run-walk is a standard method used by marathoners.
When will it feel easy?
Usually around week 4–6. The first three weeks are the worst part.
Should I stretch first?
Warm up by walking briskly. Save static stretching for after.