If you are new to running, or starting again after a break, you might be wondering what actually counts as a run. This is one of the most common questions beginners ask, and it is usually followed by a lot of unnecessary self doubt.
Let’s clear this up straight away. There is no single right way to run as a beginner, and if it gets you moving, it counts.
Run walk intervals absolutely count
Run walk intervals are one of the best ways to start running. They help your body adapt to impact, reduce injury risk, and build confidence.
Running for a minute, then walking for a minute, is still running. So is running for thirty seconds, then walking for ninety. Many experienced runners still use run walk sessions during training, especially when returning from injury or building endurance.
If you are following a beginner plan that includes walk breaks, you are not cheating. You are training smart.
Slow running is still running
You do not need to run fast to be a runner. If your pace feels slow, that is normal, especially in the early weeks.
A beginner running pace should feel manageable. You should be able to breathe comfortably and recover quickly. Speed comes later, once your body has built a base.
There is no minimum speed requirement. If both feet leave the ground at some point, even briefly, you are running.
Treadmill runs count just as much as outdoor runs
There is a strange idea that treadmill running does not really count. It does.
Treadmill running is lower impact for some people, easier to control pace, and often feels safer in winter when it is dark, icy, or wet. For beginners, it can be a brilliant confidence builder.
Outdoor running has its benefits too, but one is not better than the other. The best run is the one you actually do.
Walking absolutely counts too
This is important. Walking is not a failure, it is part of the process.
Walking builds aerobic fitness, strengthens muscles, and supports recovery. Many beginner runners mix walking and running for months, and that is completely normal.
If you planned to run and ended up walking instead, you still moved your body. You still showed up. That matters.
The only thing that really counts is showing up
Beginner running does not need rules, labels, or comparisons. It just needs consistency and kindness.
If you went out, moved your body, and came back feeling okay, it counts. If it felt hard, it still counts. If it looked nothing like what you imagined running should look like, it definitely still counts.
Running is not about ticking boxes or hitting arbitrary standards. It is about building a habit that fits your life and keeps you coming back.
And that, especially in January, is more than enough.
New to running?
If you’re just getting started, you’ll find loads of beginner friendly guides here on the blog, covering everything from pacing and motivation to kit and training plans. Take a look around and start where you feel most comfortable, there’s no rush.
