If you’re new to running, one of the first questions you may find yourself asking is: should I try to run faster or just try to run further? It’s a simple enough question, but one where the answer can be surprisingly unclear when you’re just getting going.
The good news is that there is a right direction to start with, although it does depend on your goals. For most new runners, one approach isn’t just safer but also more effective for building long-term progress and avoiding burnout or injury.
Today at What We Running, we’re breaking down the difference between distance vs speed running, and why it matters when you’re just starting out. You’ll discover what beginner runners should really focus on first, how to build confidence in your runs, and why attempting to do too much too soon will just hold you back.
Think of this as straightforward beginner running advice designed to help you build a solid foundation and enjoy running from the off.
The Short Answer
For most beginner runners, it’s better to focus on distance (or time on your feet) before speed. Building a steady aerobic base helps your body adapt to running and makes future progress far easier. It also lowers the risk of injury, since pushing for speed too early can place extra strain on muscles and joints. Once you can run comfortably and consistently, you can gradually introduce speed work to improve your performance.
Why Distance Comes First For Beginner Runners
Building an Aerobic Base
When you first start running, your body is still learning how to handle sustained effort. Focusing on distance (or more accurately, time on your feet) helps you develop your aerobic base – the system your body uses to fuel longer, steadier efforts. This is the foundation of all progress in running, from hitting a 5k to completing a marathon. Rather than pushing pace, you’re training your heart, lungs, and muscles to work efficiently over time.
In the early stages of running, this gradual development matters way more than how fast you’re able to smash out a short distance.
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Reducing Injury Risk
Speed work puts considerably more stress on your body. Faster running increases impact forces, muscle fatigue, and joint load – all of which can be challenging for beginners who haven’t built up their muscle resilience or tendon strength.
When you emphasise distance at an easy, conversational pace, your body has time to gradually adapt. This reduces the odds of picking up a common beginner issue such as shin splints, knee pain, or overuse injuries. In short, slower running gives your body the chance to safely “learn” the mechanics of running before you inject any additional intensity into the mix.
Learning Consistency over Performance
One of the biggest mistakes new runners make is treating every run like it’s a performance test. The reality is that consistency is much more important than speed in the beginning. Prioritising distance helps shift your mindset from chasing pace to building a habit.
When your aim is simply to run a little longer each time, it becomes much easier to stay motivated and avoid burnout. Over time, this consistency creates a foundation for real improvement – and once running becomes a regular habit, speed naturally becomes easier to develop later on.
When (And Why) Speed Training Matters
Speed Helps Later Progression
While distance should always come first, speed definitely has a place once you’ve set up a base. Introducing faster running later on is what helps you improve race times, increase overall fitness, and feel more efficient as a runner.
It’s the sort of training that can take you from simply completing runs to actually improving your pace over distances such as 5k and beyond. Once you’ve established your aerobic base through consistent easy running, speed work becomes far more effective because your body is already conditioned to handle regular effort.
When Beginners Can Introduce Speed Work
Most beginners are ready to start experimenting with speed training after about 4-8 weeks of consistent running, depending on their overall fitness. A good benchmark to have is being able to run continuously for around 20-30 minutes at an easy, conversational pace without needing frequent walking breaks.
At this point, your body is usually more adapted to the demands of running, meaning that you can safely throw in some small amounts of intensity without overwhelming the system.
Safe Beginner Speed Methods
Speed training doesn’t necessarily mean intense or complex. In fact, the best approach is usually gradual and controlled. Strides (short bursts of faster running at the end of an easy run) are a great starting point. As are short intervals, such as 20-60 seconds of slightly faster running followed by recovery.
You can also give fartlek training, which simply means “speed play” a go – alternating faster and slower efforts in a relaxed, unstructured way. These methods all allow you to build speed safely without giving up the foundation you’ve already established.
Distance Vs Speed: Side-By-Side Comparison
This comparison is great for showcasing why the “distance first” approach is usually recommended for beginners, particularly when looking at long-term progress and injury prevention in running.
| Factor | Distance First | Speed First |
| Risk of injury | Lower | Higher |
| Fitness focus | Builds aerobic base and endurance | Develops short-term anaerobic power |
| Beginner suitability | Ideal starting point | Not recommended early on |
| Progress style | Gradual and sustainable improvements | Fast gains, harder to sustain |
| Motivation | Builds confidence through consistency | Can feel discouraging or inconsistent |
For most new runners, distance-based training creates a more solid foundation. It allows the body to adapt gradually, which makes running feel easier over time and reduces the likelihood of burnout or injury. Speed-focused training has its merits later on, but typically asks for more from the body and can be overwhelming before that base is established.
What Beginner Runners Should Actually Focus On First
The simplest and most effective approach for new runners is to keep things easy, consistent, and time-based, rather than performance-driven. Rather than worrying about pace or distance, focus on building a habit of regular, comfortable running.
Start off by running at a conversational pace – this means you should be able to talk in short sentences without gasping for breath. If you can’t, you’re probably going too fast. This intensity is perfect for building endurance safely.
Next, shift your attention away from distance and focus on time on your feet. A good starting point is around 20-30 minutes per run, three times a week. This removes pressure around how far you “should” be going and keeps the emphasis on consistency.
As your fitness improves, increase your running time gradually. A helpful guideline here is the 10% rule, where you only increase your weekly running volume by about 10% at a time. This helps lower the risk of injury and keeps the progress steady.
This approach builds the foundation needed for all future training in running – once you can run comfortably and consistently, everything else (including speed work) becomes far easier to add on later.
Common Beginner Running Mistakes
One of the biggest pitfalls that comes with running is that beginners often try to progress too quickly, which can lead to frustration or injury. A common mistake is starting too fast – many new runners set off at a pace they can’t sustain, which makes the run feel so much tougher than it should.
Another issue is tracking pace too early. While pace can be useful later, focusing on it from day one typically just leads to unnecessary pressure. Similarly, running every session at a hard effort is a surefire way to burn out; easy runs are where the real aerobic development happens.
Beginners also tend to ignore recovery, not realising that rest days are when the body actually adapts and improves. Without recovery, progress slows, and injury risks increase.
Finally, comparing yourself to more experienced runners can be discouraging. Everyone starts somewhere, and early progress in running is all about building consistency, not matching someone else’s speed or distance.
Simple Beginner Running Plan
A simple structured plan can help new runners build consistency without overthinking every session. The key is to keep progress steady while keeping most runs easy and focused on time, rather than speed in running.
Week 1-2: Walk/Run Intervals
Start off with a blend of walking and running to ease your body into the habit. For example, alternate 1-2 minutes of light jogging with 1-2 minutes of walking for 20-25 minutes in all. This helps build early aerobic fitness without overwhelming your system.
Week 3-4: Continuous Easy Runs
Once walk/run intervals feel comfortable, shift toward continuous running at an easy, conversational pace. Aim for 20-30 minutes per workout, focusing on steady breathing and consistency, rather than speed or distance.
Week 5+: Gradual Progression & Optional Strides
At this stage, you can steadily increase your running duration or weekly volume. A useful guide is the 10% rule, increasing time or distance gradually each week. You can also introduce strides after easy runs – short bursts of faster running – to gently start developing speed without structured workouts.
This approach builds a strong, sustainable foundation while reducing the risks of injuries and making running feel natural over time.
Check Out Our Guide On How Many Times You Should Run As A Beginner
FAQs
Should Beginner Runners Focus on Speed or Distance?
Beginner runners should focus on distance (or time on feet) rather than speed. Building an aerobic base first helps improve endurance, reduces injury risk, and makes future speed work more effective once fitness has developed.
How Far Should a Beginner Run?
There isn’t a fixed distance new runners need to hit. A better approach is to run for 20-30 minutes at an easy, conversational pace, gradually increasing duration as fitness improves. Consistency matters so much more than mileage in these early stages.
Is it Okay to run fast as a Beginner?
Occasional short bursts of faster running are fine; however, most beginner runs should be easy. Running too fast too often can lead to fatigue and injury before your body has a chance to adapt to the demands of running.
How Long Does it Take to Build Running Endurance?
Most beginners begin to notice improvements in their endurance within 3-6 weeks of consistent running. Significant aerobic development typically builds over a few months, particularly with regular, easy-paced sessions and some good recovery.
Wrap Up
If you’re new to running, it can be tempting to chase faster times from the get-go. But building your endurance first grants you a stronger foundation for progress in the long run. By focusing on easy, consistent runs and steadily increasing the time or distance you cover, you’ll improve your fitness whilst reducing the risks of injury.
Once running regularly begins to feel comfortable, throwing in some speed sessions can indeed help take your pacing to the next level. Remember, though, becoming a better runner isn’t about how fast you start – it’s about creating habits that you can stick with. Prioritise consistency now, and the speed will naturally follow along.
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Loves Parkrun. Hates running uphill. After investing in his first pair of proper running shoes, James was inspired to found What We Running in 2026 with the aim of sharing his favourite tips, tricks, and motivational hacks needed to sustain a running journey.
