러닝 입문 완벽 가이드 — 첫 5km까지
처음 달리는 분께. 신발 고르는 법, 호흡, 첫 4주 루틴, 흔한 실수까지.
The most common mistake when you first take up running is "too fast, too much." The goal for the first four weeks isn't distance or pace. It's filling 30 minutes at "an effort where you can still hold a conversation, even if you're a little out of breath" — that's all.
1. Before You Start — Checklist
- Running shoes — One pair of daily trainers (cushioned) is enough. For a full breakdown of categories, see the shoe guide.
- Clothing — Cotton tee ❌, technical polyester ⭕ (if sweat can't wick away, it causes chafing and a chill).
- GPS / heart rate — A smartphone alone is plenty to track with. The RunnerOn app automatically analyzes your pace, distance, and heart-rate zones.
- Water and electrolytes — Under 30 minutes, a cup of water is fine; over an hour, bring electrolytes too.
2. Your First Four Weeks — The Run-Walk Method
Instead of trying to run the full 30 minutes at once, repeat run 2 minutes, walk 1 minute and gradually extend the running segments. This is a shared recommendation of the ACSM (American College of Sports Medicine) and Japanese running-science guidelines.
| Week | Run / Walk | Sets | Per Week |
|---|---|---|---|
| Week 1 | 2 min / 1 min | ×8 (24 min) | 3× per week |
| Week 2 | 3 min / 1 min | ×6 (24 min) | 3× per week |
| Week 3 | 5 min / 1 min | ×5 (30 min) | 3× per week |
| Week 4 | 10 min / 1 min | ×3, or 30 min continuous | 3× per week |
3. Three Common Mistakes
- Going out too fast — If you can trade a few words with someone beside you, you're on target. The first month is "slow," no exceptions.
- Running every day — Skipping recovery days sharply raises your injury risk. Every other day, or three times a week, is safe.
- Skipping the warm-up and cool-down — Even just 5 minutes of brisk walking plus dynamic stretching greatly lowers your injury risk.
4. Pain Signals and When to Stop
- A sharp, stabbing pain in the same spot (knee, shin, or sole)
- Pain the day after a run that's 30% or more above your usual level
- Pain that leaves you limping on just one leg
5. After Four Weeks — What's Next
Once you finish Week 4, hold a weekly distance of 10 km for a month or two. After that, move on to stepping up from 5K to 10K. Consistency is stronger together than alone, so use the RunnerOn app's crew feature to start out alongside runners with a similar schedule and pace.
