How to run for 30-minutes without stopping

A goal for many beginner runners, here’s how to run for 30-minutes without stopping.

Person running for 30-minutes

Running for 30-minutes without stopping is a goal for many beginner runners. Once you’re able to run for 30-minutes, you’ll start to enjoy running more, be able to run further and explore new locations, and most importantly begin to see a bigger health benefit to regular running.

Suggested: Is 30-minutes of running per day enough to help me lose weight?

Pace yourself

The key to running 30-minutes without stopping is to pace yourself. Setting off too fast on your run while more than likely cause you to walk and or stop much sooner than you would like. Therefore, by finding a pace, you can sustain for 30-minutes will be more comfortable and actually get the job done!

While there are many ways to pace yourself, the best approach is definitely to wear a GPS running watch. These watches can track time, distance, pace, and calories burnt, amongst other metrics.

Run/walk method

The run/walk method is popular for beginner runners and is also great for building up to 30-minutes of continuous running. This method consists of running a set distance/time, taking a walk break, and then repeating.

The more you run, and the better you get, the shorter your walk breaks ought to be. Slowly work on removing all wall breaks from your run, and you’ll hit that 30-minute mark of continuous running.

An example of the run/walk method:

  • Run 2 minutes
  • Walk 2 minutes
  • Repeat 10x

Distract yourself

Distracting yourself from running, believe it or not, is an excellent way to let the time fly and reach that 30-minute mark. Whether you choose to get lost in deep thought or play your favourite music is entirely up to you, just be sure to watch where you’re going! Here are a few other ideas:

  • Run with a friend
  • Take it 10-minutes at a time
  • Listen to a podcast

Wear the right clothing

When you start running, it is essential to invest in the right clothing. Firstly, you want to make sure you have a high-quality pair of well-fitting running shoes. When it comes to running shoes, be sure to choose comfort over price. An ill-fitted pair of running shoes will only cause problems and lead to injury down the line.

In terms of running clothes, you want to invest in a quality pair of shorts, a few t-shirts, a long-sleeved top, and a quarter zip to keep you warm in the winter. Avoid wearing cotton as this absorbs moisture, sweat, and causes chafing.

Eat before your run

Although you may feel completely fine heading out for a run on an empty stomach, you will have more energy if you eat a light snack and a small drink beforehand. We recommend eating at least 30-minutes before running, any less and you won’t have time to digest.

Examples of snacks you can eat before you run:

  • Banana
  • Porridge
  • Apple
  • Cereal


Finally, patience is key to being able to run for 30-minutes without stopping. Take your training one step at a time and look to make improvements every week. Remember to listen to your body and adjust your training depending on how your body reacts. This will reduce your risk of injury while speeding up your progress towards achieving your goal.

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