9 Beginner Tips on How to Run Without Walking


When you are a non-runner and you want to start running, this can be a hard challenge. Whether you want to lose weight or simply better your health, running is one of the most effective ways to reach your goal. Apart from numerous physical health benefits, running is good for your mental health as well. Many people think that only professional runners can run without walking, however, beginners can do it too. Here are 9 tips to follow if you want to start running without walking.

1. Begin with stretching

Stretching is an important thing that you should always do before any exercise, including running. Every professional runner always stretches before running. 3-5 minutes of stretching will help lubricate the joints, increase your heart rate and overall warm up the body. Legs lifts, high knees and jumping jacks are all great for a dynamic stretch.

2. Train

When you are a beginning runner, it’s vital to train a little before you actually run. Start running gradually in order to build the endurance. The most effective way to do it is through the 3-2-1. This means you need to jog for 3 minutes, walk for 2 minutes and jog for 1 minute. Repeat this sequence for 2 times. It will take about 12 minutes to complete.

3. Run the 5-2-2

After training, a few days later, try running the 5-2-2. This means you need to run for 5 minutes, walk for 2 minutes and jog for 2 minutes. Repeat this sequence for 2 times. It will take around 18 minutes to complete. If you feel you are not ready for this training, then try to follow the tip #2 until you are ready for the 5-2-2.

More: 9 Ways to Become a Better Runner

4. Run the 7-2-3

When it comes to running, your endurance plays an important role in how long you are able to run. To increase your endurance, run the 7-2-3. Run for 7 minutes, walk for 2 minutes and jog for 3 minutes. Repeat this sequence for 2 times. It will take 24 minutes. Make sure you don’t overdo it and don’t tire yourself out.

5. Follow the 9-2-4

Well, you’re becoming a real runner and perhaps you want to run longer. A couple of days after performing the 7-2-3 plan, try the 9-2-4 plan. Run for 9 minutes, walk for 2 minutes and jog for 4 minutes. Repeat 2 times. It will take around 30 minutes.

6. Try running the 11-1-5

Now that you are becoming more professional runner, you need to increase your speed endurance. Try running the 11-1-5, which means you should run for 11 minutes, walk for 1 minute and jog for 5 minutes. Repeat this sequence for 2 times. It’ll take 34 minutes to complete.

7. Run 18

You have built your endurance and now you can run much longer. Run for 18 minutes and see how you feel. You can gradually increase your running time and try running for 30 minutes. Just make sure you don’t do it too fast. Running too long can be harmful to your health.

8. Consume foods that help run better

Did you know that there are certain foods that can help you run better? Spinach, bananas, berries, Greek yogurt, salmon are some of them. As a runner, it’s essential to eat the right fuel to ensure you meet your running energy requirements. Try to avoid foods that are high in sugar, salt, unhealthy fats and any additives. Green smoothies are a healthy option too. Drinking it before or after running helps to boost your performance and increase your energy levels.

More: 7 Best Foods for Runners

9. Drink up

I’m sure you already know how water is important to your body and health but I decided to remind you. To run longer you should stay well hydrated so make sure you carry a water bottle with you during a run. I don’t recommend sport drinks and juices, because I think plain water is healthier. To make it taste better you can add a few lemon slices, as I do.

Running is a great workout. You can run almost anywhere, it’s free and it helps burn more calories than any other exercise. Hopefully, these beginner tips will help you become a good runner. Are you a runner? What are your running goals? If you are a professional runner, please share your tips with beginning runners.