How to Start Running When You’re Completely Out of Shape

Let’s be honest. The idea of starting to run when you haven’t exercised in months (or years) feels intimidating. Maybe even a little ridiculous. You picture yourself gasping for air after thirty seconds while fit joggers glide past effortlessly.

Here’s the thing: that image in your head? It’s not how this works. Not if you do it right.

The secret that experienced runners know (and that most “just start running!” advice ignores) is that you don’t actually start by running. You start by walking. And then you run a little. And then you walk some more.

The Walk-Run Method: Your New Best Friend

The run-walk method was developed by Olympic runner Jeff Galloway back in the 1970s specifically to help beginners. He found that alternating between running and walking intervals could nearly eliminate injuries while still building real fitness.

And here’s what might surprise you: a 2016 study in the Journal of Science and Medicine in Sports found that marathoners using the run-walk method finished with similar times to continuous runners, but reported less muscle pain and fatigue.

So no, walking breaks aren’t cheating. They’re smart.

How to Actually Do It

Start simple. Really simple.

Week 1:

Walk for 5 minutes to warm up
Run for 30 seconds, walk for 2 minutes
Repeat 6-8 times
Walk for 5 minutes to cool down
Total time: about 25-30 minutes

That’s it. If 30 seconds of running feels like too much, do 20 seconds. Or 15. The specific numbers matter less than showing up consistently.

Week 2:

Same warm-up and cool-down
Run for 45 seconds, walk for 90 seconds
Repeat 6-8 times

Week 3:

Run for 1 minute, walk for 1 minute
Repeat 8-10 times

Week 4:

Run for 90 seconds, walk for 1 minute
Repeat 8-10 times

By the end of week 4, you’ll be running more than you’re walking. And you’ll actually feel good doing it.

Forget About Pace (Seriously)

Your pace right now doesn’t matter. At all.

Running a 15-minute mile? Great. Shuffling along at what feels barely faster than walking? Also great. Speed comes later. Much later. Right now, you’re building the habit and teaching your body what running feels like.

The only pace rule that matters: you should be able to hold a conversation during your run intervals. Coaches call this the “talk test”. If you’re too breathless to chat, slow down. If your “run” is basically a slightly faster walk, that’s completely fine.

What to Expect (The Honest Version)

Week 1: You’ll feel awkward. Your breathing will feel weird. You might feel embarrassed even though nobody’s watching (and if they are, they’re not judging. Runners are weirdly supportive of beginners). This is all normal.

Week 2: Still hard, but slightly less foreign. You might notice your body starting to remember what movement feels like. Some muscle soreness is normal. Mayo Clinic notes that general soreness that fades within 24 hours is just a sign your muscles are adapting.

Week 3: This is often when something clicks. The run intervals start feeling less like punishment and more like… running. Your breathing settles into a rhythm.

Week 4: You’ll surprise yourself. The intervals that felt impossible in week 1 now feel manageable. You might even catch yourself wanting to run a little longer.

The Gear Question

You don’t need much. But you do need one thing: decent running shoes.

Not necessarily expensive ones. Just shoes actually designed for running, not your old tennis shoes or lifestyle sneakers. Visit a running store if you can. They’ll watch you walk and help you find something that works for your feet. (And if you’re wondering when to replace them, that’s usually around 300-500 miles.)

Everything else? Wear whatever’s comfortable. Fancy moisture-wicking gear is nice but not necessary. If you have athletic clothes that let you move freely, you’re set.

When to Push and When to Rest

The ACSM recommends 3-4 days per week of activity for beginners. More than that, and you risk overdoing it before your body adapts.

Rest days aren’t lazy days. They’re when your body actually gets stronger. Skip them, and you’re more likely to get injured or burn out.

Push through: General tiredness, mild muscle soreness, not feeling like it

Stop and rest: Sharp pain, pain that affects how you move, anything that gets worse as you run

The general rule: soreness that fades as you warm up is usually fine. Pain that gets worse as you continue is a signal to stop.

A Note on Tracking

Watching your progress can be incredibly motivating. Seeing that your comfortable running interval went from 30 seconds to 2 minutes? That’s real, measurable improvement. Apps like Vima Run can help you track your runs and see how far you’ve come, which matters more than you might think on days when motivation is low.

You’ve Got This

Starting to run when you’re out of shape isn’t about willpower or natural talent. It’s about having a plan that actually works for your body right now, not the body you wish you had.

Walk-run intervals work. Ignoring pace works. Showing up three times a week works.

Four weeks from now, you’ll be a runner. Not a fast one, probably. Not someone ready for a marathon. But someone who runs. And that’s the whole point.

Lace up. Walk out the door. Run for 30 seconds. Walk for two minutes. Repeat.

That’s it. That’s how you start.