Optimal Health Daily - Fitness and Nutrition 3377: [Part 2] How to Go From Sedentary to Running in Five Steps by Leo Babauta of Zen Habits on Building a Running Habit
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Apr 28, 2026 
Leo Babauta, writer and creator of Zen Habits who teaches simple, practical habit change. He lays out a five-step, patient path from walking to running. Short walks become run‑walk intervals, then longer runs. He stresses the Rule of Nine, gradual progression, and adding variety like hills and speed work to make running stick and become enjoyable.
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Begin With A Simple Walking Foundation
- Start with walking three times in week one and four times in week two for 20–30 minutes each session.
- Increase gradually: week three to four sessions of 30–35 minutes, then 35+ minutes the fourth week if ready.
Introduce Run Walk Intervals After Warming Up
- Use a run/walk routine after a 10-minute walk warm-up: jog 30–60 seconds then walk 2 minutes for 10–15 minutes total.
- Continue four sessions weekly and repeat this step for two weeks or longer as needed.
Progressively Lengthen Running Intervals
- Gradually lengthen running intervals: 1:30 run/1:30 walk for 15 minutes, progress to 2:1 and then 2:30 run/30–60s walk.
- Stay in this stage 2–3 weeks and revert if increases feel too hard.