To Become a Runner, Start Small (with This Challenge)

I get asked all the time: “How do I start running?” Maybe it’s because I work at a running publication, or because I wrote a book about marathon training, or because I’m a runner.

But I like to think that people come to me because they sense that I wasn’t always one. I’m not especially fast, and in adulthood, I traded cigarettes and beer for running shoes and the occasional Diet Coke. So I know what it takes to start—and, more importantly, how to keep going.

The best advice I have? Start small.

It’s not groundbreaking, but it needs to be said: you don’t need to run that much when you’re first starting. Fitness and miles will come with consistency, and consistency comes from reaching small goals.

My next best advice? Have a support system or some amount of friendly accountability. Maybe like…a challenge!

Starting March 2, 2026, we’re hosting a challenge on MapMyRun called The Weekly 45. I’m doing it to get through the month of March without going into hibernation. I think you should do it too.

What Is The Weekly 45?

The Weekly 45 is a month-long challenge on MapMyRun designed to help you log 45 minutes of running or run-walking per week. By the end of March, you’ll have completed at least 180 minutes of running.

Ideally, you’ll break the 45 minutes per week up into three 15-minute runs or run-walks. A sample week might look like this:

The *Why* Behind the 45

Forty-five minutes of running might not sound like a lot, and that’s exactly why it’s the perfect number to introduce running into your routine. Not to sound like an infomercial, but just 15 minutes a day, three times a week, will transform you into a runner.

From a physical standpoint, a foundational study published in the Journal of the American College of Cardiology found that even five to ten minutes of running per day at slow speeds could help prevent cardiac disease and extend your life.

Psychologically, 45 minutes lowers the barrier to entry to becoming a runner. If you do this challenge, you will be a runner. It’s that simple. And behavioral studies show that building that identity-based change makes the act of running easier.

Finally, participating in a challenge is a great way to hold yourself accountable, which, studies show, is a crucial component of sticking to an exercise routine. Plus, you’ll be joined by other runners on the same journey (and have the chance to earn some vibrant badges along the way).

How to Structure Your Runs

Run-walking, also known as Jeffing, is the gold standard when it comes to learning how to run. There are numerous patterns you could follow, but my favorite is a research-backed interval routine that can boost the aerobic capacity of newbies and experienced runners alike.

Basically, you follow the pattern outlined below to jumpstart your cardiovascular system and make gains faster:

• 30 seconds of walking
• 20 seconds of slow running
• 10 seconds of faster running
• Repeat 15 times

As the weeks pass and your mileage accumulates, you’ll see that this will get easier. (That’s your VO2 max improving!) You could notice this as early as a week into the challenge. You’ll want to adjust the segments like this:

• 30 seconds of slow running
• 20 seconds of medium running
• 10 seconds of fast running
• Repeat 15 times

With a few consistent running sessions per week, we’re building the aerobic base your body needs without overwhelming it. By April 1, you’ll be ready to jump into a slightly harder plan or challenge, and hey, by then it might be time to put a goal race on your calendar.

Join The Weekly 45 Challenge 

Your Running Playlist

Need even more motivation? We have the perfect playlist to help your 45 weekly minutes fly by. Listen to these powerful profiles and useful training articles, curated by the editors of Run and Outside.