How to start running and make it a habit

Start with run-walk, not with a race

If you're new to running or coming back after a long break, mixing running and walking is the most reliable way to start. Something like 1 minute of easy running and 2 minutes of walking, repeated for 20 to 30 minutes, is a common first session. Over the following weeks the running parts grow and the walking parts shrink.

Easy means easy: you should be able to talk in short sentences. Most beginner plans fail because every run is too fast, not because there are too few of them.

If you have a health condition, an injury or haven't exercised in a long time, check with a doctor before you start. DailyWall is a reminder, not a training coach.

Distance or time?

DailyWall asks How should we measure it? when you set up the habit. Both choices work; they suit different stages.

Tick the steps as you go

1. Duration is kinder at the start. "Run-walk for 30 minutes" is the same goal whether you're slow or fast, tired or fresh. Most beginners do better with time.
2. Distance suits you once running feels comfortable, or when you're working toward a 5K or 10K. Distances in DailyWall are in kilometers (5 km is about 3.1 miles), from 1 to 42.
3. Split it into steps if you like. For distance you can let each tap add 0.5, 1 or 2 km, so a 5 km paper fills up as the run goes on, or count the whole run with one tap.

Small things that keep you running

Tick the steps as you go

1. Lay out your kit the night before. Shoes by the door remove one decision at 7 a.m.
2. Pick a fixed route. A loop you know means no planning, just going.
3. Track runs where you already do. The Fitness app, your watch or a running app records the run; DailyWall is the visible plan.
4. Increase slowly. Many runners follow a rough rule of adding no more than about 10% per week.
5. Plan a goal with a date. A local 5K a few months away gives every run a purpose.

Set up your running habit in DailyWall

The running paper has its own washi tapes (running-track lanes, footprints, stopwatches with sneakers and water bottles) and stickers (a pair of sneakers, a finisher's medal, a cheerful running sun), used only on this habit.

Tick the steps as you go

1. Open DailyWall, tap + and choose Set up a habit.
2. In the Movement category, choose Running.
3. Under How should we measure it?, choose Distance or Duration.
4. Set How many kilometers? (1–42, 5 by default) or How many minutes? (10–180, 30 by default).
5. It's set to Monday, Wednesday and Friday at 07:00. Change the days or time to fit your week, and add a reminder if you like.

Your run, under the clock

Because your DailyWall wall is your Lock Screen wallpaper, the running paper sits under the clock on your running days. You see it when you switch off the alarm, which is exactly when the decision to run is made. After the run, open DailyWall and tap + on the paper to fill it.

On rest days the paper isn't there at all, so the Lock Screen stays calm. New to putting your wall on the Lock Screen? See our guide to putting notes on your iPhone Lock Screen.

Missed a run? Just run the next one

Rain, a late night, a stiff calf: missing a run is normal. DailyWall has no streak counter; the missed paper stays faded on its day and nothing is added to the next run. Don't double up to catch up; just do your next planned run.

If you keep missing the same day, move it. A run on Saturday morning that happens beats a Wednesday run that never does.