How To Start Running Three Times A Week

This guide explains how to approach how to start running three times a week, including the preparation, practical steps, common mistakes, and final checks that help you finish with confidence.

8-12 weeks: Time needed (to build a solid habit)

Beginner Difficulty

Overtraining/Injury Watch out for

Before You Start

Before you lace up your shoes and head out the door, a little preparation goes a long way. Getting the basics right from the start will make your running journey smoother and more enjoyable. Think about what you'll need and any important checks to keep you safe and comfortable.

Check first: If you have any existing health conditions, injuries, or haven't exercised regularly for a while, it's wise to consult your doctor before starting any new exercise programme. Your health is the top priority.

What You Need

You don't need a lot of expensive gear to start running, but a few key items will make a big difference to your comfort and safety.

Safety, Timing, or Context Checks

Ensuring you're ready and safe before you run is crucial for a positive experience and to prevent issues down the line.

Step-by-Step Instructions: How to Start Running Three Times a Week

Quick Reference

Common Problems When You Start Running Three Times A Week

Starting a new running habit can come with a few bumps in the road. Knowing what to expect and how to handle it will help you stay on track.

Problem: "Too Much, Too Soon" (TFTS)

This is the most common mistake beginners make. You feel great, so you run further or faster than planned, only to feel exhausted or get injured.

Solution: Stick to your programme, especially the walking breaks and easy pace. Resist the urge to push too hard, too early. Gradual progression is key to long-term success. Remember the 10% rule for weekly increases in distance or time.

Problem: Shin Splints or Joint Pain

Pain in the shins, knees, or ankles is often a sign of your body adjusting to the impact of running, or it could be related to your shoes or form.

Solution: First, ensure your running shoes are still supportive. If they're old, consider replacing them. Secondly, ensure you're following the gradual progression. If pain occurs, rest, apply ice, and if it persists, seek advice from a medical professional. Sometimes, strengthening surrounding muscles can help.

Problem: Lack of Motivation or Boredom

Some days, getting out the door feels like a huge effort. Running the same route can also get monotonous.

Solution: Set small, achievable goals (like completing just one session). Try new routes, explore different parks, or run in a different direction. Listen to varied music, podcasts, or audiobooks. Consider inviting a friend to join you, or look for local running groups once you're comfortable.

Problem: Side Stitches

These sharp pains under your ribs can be uncomfortable and stop you in your tracks.

Solution: Side stitches are often caused by running too soon after eating, running too fast, or shallow breathing. Try to slow down, focus on deep belly breaths, or press firmly on the stitch with your fingers. Ensure you allow enough time between eating and running (usually 1-2 hours for a light snack, more for a meal).

Problem: Feeling Exhausted Post-Run

While some fatigue is normal, constant exhaustion could indicate an issue with recovery, nutrition, or overtraining.

Solution: Prioritise sleep, ensure you're eating a balanced diet with enough carbohydrates for energy and protein for muscle repair. And critically, ensure you are taking those essential rest days between runs. If exhaustion persists, consult a healthcare provider.

Advanced Tips for How To Start Running Three Times A Week

Once you're consistently running three times a week and feel comfortable with 30-minute sessions, you might want to look at ways to enhance your running journey.