4 best running goals for beginners to spark your running journey

But set a goal too high, and you unintentionally set yourself up to drown in frustration and disappointment. Set a running goal too low, and you sink into boredom because it’s too easy. 

How do you choose a running goal that strikes the right balance?

We’ll narrow it down to the 4 best running goals for beginners like you. 

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Do a 3 month walk-run 1 program

You might believe that walking has no place in a running, but walk breaks benefit both beginner runners and veteran runners. 

As you run, your body absorbs roughly 2.5 to 3 times its body weight with every stride. And your whole body needs to be strong enough to handle all that.

So if you’re new to running, walking is one of the best things you can do to build fitness, endurance, and strength without overloading your system. 

And as you build your running ability, walk breaks can delay muscle fatigue so you can run faster, and longer. 2

Want to learn more about the run walk method?

You’ll find it here: The Run Walk Run Method, Jeff Galloway.

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Run 3 times a week, every other day

Running three times a week as a new runner helps you alternate between stress (running) and rest, so you never get overwhelmed, burnt out, or bored. 

You’ll build your endurance steadily while avoiding one of the major mistakes many runners fall into—the trap of too much, too soon. 

Do a strength training routine once a week

With every stride, you’re lifting yourself into the air, propelling your body forward, and absorbing force when you land. And to do all of that, you have to be incredibly strong and stable.

We often neglect the muscles that help us move in other directions—that is, the muscles that help us move sideways (side steps) and rotationally (swinging a bat).

To be a well-rounded, injury-resistant runner, you need to move forward, sideways, and rotationally. (These leg moves can help.

This ability is invaluable if you plan to run on trails, where you’d have to sidestep rocks, roots, and more. 

Finish your first 5k

A 5K is a good first goal because it gives you a reason to get out the door.

Training doesn’t eat your whole schedule. It pushes you just enough to build some endurance.

And crossing that finish line — walking, running, or both — might be the thing that gets you hooked.

  1. How long does it take for a habit to take hold? In this study of habit formation, researchers found that it takes an average of 66 days for a habit to stick. Habit still not sticking? Hang in there; researchers found it can take anywhere from 18 days to 254 days to form a new habit, depending on the person. ↩
  2. Does a walk/ run strategy decrease cardiac stress during a marathon in non-elite runners? ↩