How do I Start Running? - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of How do I Start Running? from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Start with a pre‑hab routine (air squats, core work) to loosen hips and build a daily habit.
Build a consistent weekly schedule of walking, pre‑hab work, and short run intervals.
Use a fartlek‑style progression: short run intervals (2‑3 min) with walking recovery, gradually increasing run time each week.
Keep the intensity easy and gradual to avoid injury; the “on” portion is a jog, the “off” is a brisk walk.

Workout Example (Month‑Long Plan):

Week	Monday	Tuesday	Wednesday	Thursday	Friday
1	10‑min walk (off)	Pre‑hab (air squats: 2 × 3 → 2 × 5 → 2 × 10 reps)	10‑min walk	Rest	10‑min walk
2	15‑min walk	Pre‑hab	15‑min walk	Pre‑hab	20‑min brisk walk
3	20‑min walk	Pre‑hab	Run: 2 min on / 3 min off × 3 (total 15 min)	Pre‑hab	30‑min brisk walk
4	20‑min walk	Pre‑hab	Run: 3 min on / 2 min off × 3 (15 min)	Pre‑hab	Run: 5 min on / 3 min off × 3 (24 min total)

Air Squats: Start with 2 sets of 3 reps, progress to 2 sets of 5, then 2 sets of 10, eventually 3 sets of 10. Keep the movement slow and controlled.
Walking: Keep a brisk pace (you should be lightly sweating).
Fartlek: The “on” portion is a jog; the “off” is a walk. By week 4 you’ll be running 5‑minute intervals with 3‑minute recovery walks.

Closing Note: Give this beginner-friendly schedule a try, adjust the times to match your own pace in the Pacing app, and enjoy building a lifelong running habit! 🚀