Starting from Zero

8 steps to begin your running journey

Author

Tim Roozendaal
July 13, 2025

Every runner’s journey starts with a thousand questions.

But getting started?

It’s simpler than you might think.

If I had to start completely from scratch, these are the 8 steps I’d follow:

Step 1: Find the right shoes ✅

Look for shoes that actually fit your feet, not just the ones you see trending.

Try on a few models. Comfort beats hype every time.

Here are some good daily trainers that fit a lot of runners:

  1. New Balance 880v15

  2. Brooks Glycerin 22

  3. Hoka Bondi 9

Step 2: Build the habit of walking 🚶

Before running, get used to moving and heading out the door:

  • Wear your running shoes and walk daily for a month.

  • Aim for at least 1 hour at a moderate pace by the end of the month.

Your legs and lungs will thank you.

Step 3: Start run/walk intervals 🏃‍♀️

Get into run/walking!

  • Begin with 1 minute jog + 3 minutes walk.

  • Keep the same total session time as your walks.

  • Gradually extend the jog, reduce the walk.

By the end of month 2, you might be doing 3 minutes jog + 1 minute walk.

Step 4: Extend running time ⏱

Move to longer continuous runs:

  • Run 20–30 minutes non-stop

  • Add an extra 30-minute walk later in the day.

In 3 months, you’ll be running consistently — an incredible milestone!

Step 5: Sign up for a local race 🏆

If you can run for 30 consecutive minutes, it’s time to start looking for a fun race in your local community.

You can aim to do a little bit of speed work, but building up that base will yield the most gains in the short term.

A rule of thumb is to increase weekly volume by 10%. After 3 weeks of building, take a recovery week and drop volume by 25%.

Continue this for 3 months and build a good foundation. Let your bones, ligaments, and muscles adapt to the new stimulus.

Walking is still good but will get a lower priority since time on feet with running increases.

Step 6: Train smart 🧠 

After 6 months, you could be running 45–60 minutes and have raced once.

Add more structure:

  •  Short interval session

  •  Tempo run

  •  Longer run

Run easy on other days. Listen to your body.

Tip: Use a VDOT calculator based on your race result to guide your paces.

Step 7: Personalize your training 🧩

By now, you’ll start discovering what you need:

  • Feeling stiff? → Add mobility.

  • Small aches? → Strength training.

  • Need motivation? → Join a group, hire a coach, or cross-train.

Everyone starts similarly, but your next steps are unique.

Step 8: Become insanely addicted 🤩

Now you’ll spend hours thinking about:

  • Which of the 1000+ shoes to choose

  • Which of the 100+ training methods to try

  • Even… how to lace your shoes best

Good luck on your running journey.

Know someone thinking about running? 📩

Forward this email to a friend, colleague, or family member who wants to start running and help them take their first steps the right way!

Thanks for reading!

Tim 👟

PS: Need help picking your next running shoes?

I offer personalized shoe consults to help you find the perfect pair for your running style and goals.