Running Guide

Running can be an important part of your overall joint health and aerobic wellbeing. But it can be hard to know how to start a running program. Whether you plan to run outside or on a treadmill at home or in the gym, you can use the following suggestions as a guide to develop your running routine.

A Few Considerations

  • If you have any medical conditions, it’s important to be cleared for exercise by your physician to ensure your safety.

  • Wear good shoes when you run to help prevent injury.

    • Get comfortable, properly fitted shoes.

    • Replace your running shoes every 6 months to 1 year.

    • Replace the shoe if the tread (bottom of shoe) becomes worn down and smooth.

  • Logging your running in the Hinge Health app is a great way to keep track and see your progress.

  • If you plan to run with another person, do not pressure yourself to run at their pace. Run at your own pace and comfort level.

  • Soreness after a workout is due to your muscles’ natural healing process as they adapt to new activity.

  • A gradual start is best to give your body time to adjust! Throbbing or aching pain that is not due to muscle soreness might mean that you are pushing yourself too hard. If it persists, see your doctor.

How to Start Your Running Program

  • Always warm up and cool down for 5 to 10 minutes before and after you run to help prevent injury. This should consist of brisk walking or jogging to get your heart rate, breathing, and temperature up before a run, and to return to resting levels afterward.

  • Start by running 10 minutes per day, 2 days per week for 2 weeks.

  • Gradually increase your running. Every two weeks, increase your run by 2 minutes.

  • Plan for at least 1 or 2 days of rest during your running week to help your body recover and become stronger.

  • Remember to listen to your body. Give yourself permission to take breaks if you need them.

How Fast Should I Run?

When you’re new to running, you can determine how fast you need to run by doing the talk test:

  • If you can easily speak while running, you’re not running fast enough.

  • If you’re talking while running and you have to take a breath in between every few words, you’re at a good pace.

  • If you’re talking while running and have to take a breath in between every word, you’re running too fast.

Key Takeaways

  1. Prepare to start your running program by getting cleared by your doctor, finding appropriate shoes, and understanding what to expect with running-related muscle soreness.

  2. Start gradually, include warm up and cool down sessions and rest days, and listen to your body as you ramp up your running program.

  3. Use the talk test to decide on a pace that’s right for you.


  1. When to replace your running shoes. (n.d.). Retrieved from