Don't aim for 5km from the start. Begin your exercise routine with a "run + walk" approach - How to start running for long-lasting habits

"I Can Still Run" - A Pitfall? The Courage to Rest for Beginner Runners

After running for the first time in a while, it felt surprisingly good. As I continued a few more times, I found myself less out of breath, and the usual path seemed shorter.

At such times, the next thought might be, "Let's extend the distance a bit more," or "I'll run again tomorrow."

However, this sense of achievement does not necessarily mean that the entire body is ready.

In an article published on October 4, 2026, by the German news site "op-online," physical therapist and personal trainer Nils Stützer explains to beginner runners how to increase load and the importance of rest.

What emerges from his discussion is the idea that, to maintain motivation over the long term, it's better not to overdo it at first.

Even if you're not out of breath, it doesn't mean your legs are ready

Changes at the start of running can be felt surprisingly quickly.

You can run the same path more easily than before. The time it takes for your breathing to settle shortens. Awkward movements gradually become more natural.

Stützer explains that behind these changes are adaptations in the energy-using mechanisms, cardiopulmonary function, and the nervous system that adjusts movements. On the other hand, it takes longer for tendons, ligaments, and bones to get used to new loads.

The original article mentions a period of several weeks to months as a guideline for adaptation. However, this should not be read as a deadline by which anyone can safely increase their distance. Circumstances vary depending on exercise history, physical condition, and the amount of running.

What you should remember is thathaving room to breathe alone cannot determine the load your body can handle.

He has seen people who, after starting to run enthusiastically and increasing both distance and speed, later complain of discomfort in their knees, hips, and lower back. He regrets that those who experience pain conclude that running is not for them.

Before judging compatibility, there seems to be room to reflect on whether the way you started was too much.

Aim for 2-3 times a week and plan for non-running days

So, how much should you run at first?

Stützer recommends running no more than 2-3 times a week during the introductory phase, with 1-2 days of rest in between. He is also cautious about increasing frequency for about three months.

This is a conservative guideline he suggests and not a one-size-fits-all solution. The important thing is not to set the number of runs first and make your body follow, but to continue while observing the recovery process.

The UK NHS's beginner program "Couch to 5K" also includes rest days between three weekly runs. The approach is gradual, and it allows for more than nine weeks if needed.NHS

Writing rest days into your schedule also has a psychological benefit.

Instead of thinking "I couldn't run today," you can view it as "Today was a day for recovery." Successfully resting as planned can also be considered as maintaining your routine.

You don't need to run 3-5km from the start

The original article introduces the idea of starting with about 3-5km while incorporating walking. However, this distance is not the minimum for all beginners.

For those who have hardly exercised before, 5km is not a small number. Focusing too much on achieving the distance can make it hard to turn back even when tired.

A helpful approach is to alternate short runs with walking. The NHS program uses a combination of "run for 1 minute, walk for 1 minute 30 seconds" in the first week. It doesn't assume running continuously for a long time from the start.NHS

There's no need to consider switching to walking as a "failure." Breaking down running time into smaller segments makes it easier to take the first step.

Instead of "I ended up walking," think "I included walking as planned."

Even with the same actions, this difference in perspective is significant. Running doesn't need to be a test of endurance to the limit.

On SNS, there's also "I want to run more" and "I'm anxious about resting"

Such dilemmas are also reflected in beginner communities on SNS.

The following is not a direct response to the original article but a summary of posts and comments on the same theme found on the bulletin board-type SNS "Reddit" in "r/C25K." These are personal experiences and opinions and do not represent medical evidence or overall public opinion.

In a post on April 22, 2026, a beginner in the fourth week of the program asked whether it was okay to continue running without rest and whether they could increase the duration to an hour as 30 minutes felt short.

Replies included opinions emphasizing that recovery is also part of building endurance and that one should not increase the risk of injury for minimal gain. On the other hand, some noted that while running daily is possible, it would mean running on fatigued legs.reddit.com

In another consultation in August 2023 about being unable to progress beyond the third week, comments recommended slowing down the pace. One participant explained that by reducing the pace to slightly faster than walking, they were able to move to the next stage.reddit.com

What can be gleaned from these exchanges is that beginners' concerns are not only about "lack of motivation."

Because they are motivated, they want to increase. Because they want to continue, they fear resting. And they may feel that running slowly indicates a lack of ability.

That's why advice other than "push harder" is valuable. Slowing down, repeating the same stage, and resting as planned. Places where such choices are viewed positively can help support the habit.

You don't have to update the numbers on your watch every time

Using a running watch or app, you can easily record distance, speed, heart rate, and more.

It's gratifying to know you were faster than last time. Just looking at the path you ran can give a sense of accomplishment. However, keeping records and surpassing them each time are separate matters.

Stützer also says that measurement is not essential, but he recommends using it as a tool to grasp changes.

For beginners, considering leaving short comments along with the numbers is also an option.

"I had room to spare until the end."
"I felt tension midway."
"I felt normal the next morning."

Such notes can be a trigger to focus on changes other than speed. Whether it would have been better to finish early today or if the same content as last time was sufficient. I want to use it as a record to know my body.

Don't rush to find the "right" form or shoes

When researching running styles, you'll encounter various advice on steps and landing methods.

The original article also discusses ideas like shortening stride length, foot placement, and the heel-to-toe drop of shoes. However, suggestions about landing methods come with conditions like the state of the Achilles tendon and flexibility.

Avoid taking a single aspect and interpreting it as "everyone should change to this running style from today."

He also advises not to choose running shoes based solely on appearance but to try them on and run, consulting at the store if necessary. The note that even within the same series, the fit and design of successor models may not be the same is useful when replacing shoes.

For beginners, memorizing all numbers and theories is not a starting condition. It's important to move comfortably and have someone to consult if there are concerns.

Time spent outside of running can also be used to continue

Stützer emphasizes not only running but also preparing the core, pelvis, legs, and glutes for strength and mobility.

The NHS hospital group in Newcastle, UK, also values the balance between running volume and the body's ability to cope, introducing supplementary strength training. They explain that increasing repetitions, distance, and intensity while lacking recovery time leads to overload.Newcastle Hospitals NHS Foundation Trust

However, it's not necessary to fill every non-running day with other intense exercises. If you think "I must achieve something even on rest days," the plan to rest becomes merely formal.

Also, if there is pain even when resting, severe swelling, or inability to bear weight on the painful leg, consult a medical institution instead of continuing to exercise to see how it goes. Those with chronic conditions should also confirm the appropriate amount of exercise before starting.Newcastle Hospitals NHS Foundation Trust

The first success is wanting to run again

When you start running, you may want to set numerical goals. 5km, 30 minutes, three times a week. These help make actions more concrete.

However, if achieving numbers becomes the sole purpose, the body's reactions are postponed.

In the first few weeks, it's okay to have days where you stop when you feel "I could still do a bit more." It's okay to have days with long walking intervals. Not reaching the planned distance doesn't mean the exercise loses its value.

Rather than pushing through today's session, it's more important to want to go out again next week. For that, value walking time and rest days just as much as running days.

The first step in running is not to prove you can run fast. It's to find a way to continue that suits your current self.

Source URL

1. op-online:
   Published on October 4, 2026. Physical therapist Nils Stützer explains beginner training frequency, body adaptation, rest, form, and shoe selection.
   https://www.op-online.de/welt/laufen-fuer-anfaenger-wie-viel-training-ist-zum-einstieg-gesund-zr-94521806.html

2. UK NHS: Beginner program "Couch to 5K."
   Confirms the structure of running three times a week with rest days in between and the introductory method of combining 1-minute runs with 1-minute 30-second walks.
   https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/

3. Newcastle Hospitals NHS Foundation Trust: Injury prevention for runners.
   References the relationship between overload and recovery, strength training, and symptoms requiring consultation with medical institutions.
   https://www.newcastle-hospitals.nhs.uk/services/injury-prevention-advice-for-runners/

4. Reddit "r/C25K": Consultation on skipping rest days.
   Post from April 22, 2026. Introduces a beginner's desire to increase training volume and opinions emphasizing recovery.
   https://www.reddit.com/r/C25K/comments/1sshgfe/skipping_rest_days_is_it_really_bad/

5. Reddit "r/C25K": Consultation on not progressing beyond the third week.
   Post from August 30, 2023. Introduces participants' opinions on slowing down the pace and resting.
   https://www.reddit.com/r/C25K/comments/1650urt/