The Ultimate Beginner's Guide to Running

Everything you actually need to start running

If you’ve ever thought:

“I want to run, but I don’t know where to start”

“I’m worried I’m doing it wrong”

“I can’t run nonstop, so maybe running isn’t for me”

This guide was made for you.

Inside, you'll learn:

What actually matters when choosing running shoes (and what doesn’t)
How often to run — and what a real rest day looks like
What soreness is normal vs. not
Why walk breaks are allowed (and smart)
A simple run/walk plan you can do anywhere

No complicated plans.
No pressure to be fast.
Just a calm, realistic way to start running — and keep going.

Perfect for beginners, run/walk runners, and anyone restarting.

Frequently Asked Questions

Is this guide for total beginners?

Yes. This guide is written specifically for people who are brand new to running or restarting after time off.

Do I need to run nonstop to use this guide?

No. Run/walk is encouraged and explained throughout the guide.

Is this a training plan?

This is not a long-term training plan. It’s a foundation guide to help you start safely and confidently.

Can I use this on a treadmill?

Yes. The starter plan works outside, on a treadmill, or anywhere you feel comfortable running.

Do I need special gear?

No. Gear is discussed, but the guide emphasizes personal preference — not requirements.

Is this suitable if I’m slower or back-of-the-pack?

Absolutely. This guide is built on the belief that all runners count.

I'm Ready To Take Action And Start Running!

About Me

Hey there! I’m Steph Dunlap, a certified run coach, marathon pacer, and the heart behind Run Strong Run. I specialize in helping beginners start running injury-free, without burnout, using the power of run/walk intervals.

Whether you're dreaming of your first 5K or crossing the finish line of a marathon, I’m here to guide you every step of the way. With years of experience pacing marathons and coaching hundreds of runners,

I know what it takes to go from "I could never be a runner" to "Wow, I just did that!"

My mission is to make running approachable, enjoyable, and sustainable—so you can run strong for life. Ready to take the first step? Let’s get started!

📲 Follow me on Instagram for more tips and motivation: @RunStrongRun