For many, the idea of running conjures up high school gym class flashbacks, gasping for air after a single lap. But running doesn’t have to be a form of punishment—it can be a source of joy, mental clarity, and even something to look forward to. Whether you’re aiming to get fit, boost your mood, or just try something new, here’s how to start running—and fall in love with it along the way.
1. Ditch the “All or Nothing” Mentality
You don’t have to run a 5K tomorrow or log 10 miles a week to call yourself a runner. One of the biggest mistakes beginners make is doing too much too soon, which can lead to burnout or injury.
Instead, embrace the run/walk method. Start with 30 seconds of running followed by 90 seconds of walking. Build up slowly and celebrate the small wins.
2. Get the Right Gear (Especially Shoes)
Good running shoes are non-negotiable. Visit a local running store if you can, where staff can help you find a shoe that fits your gait and foot type. As for clothes, opt for moisture-wicking materials—your future, less-chafed self will thank you.
3. Pick a Goal That Isn’t Just About Speed or Distance
Instead of focusing on being fast, focus on being consistent. Set achievable goals like:
- “Run three times this week.”
- “Run for 10 minutes without stopping.”
- “Enjoy the process.”
This shift in mindset makes running less intimidating and way more rewarding.
4. Make It Enjoyable
Music, podcasts, audiobooks—these are your secret weapons. Make a killer playlist that makes you want to move, or save your favorite true crime podcast just for runs. It’s your time, so make it feel like a treat, not a chore.
5. Run Somewhere You Actually Like
The scenery matters. Parks, nature trails, quiet neighborhoods—find routes that feel calming, beautiful, or just different from your daily grind. Boredom is one of the biggest motivation-killers, so mix it up regularly.
6. Track Progress (But Not Obsessively)
Apps like Strava, Nike Run Club, or Couch to 5K are great for tracking progress and staying motivated. But remember: pace and distance don’t define your worth. Let the numbers be a guide, not a judgment.
7. Be Kind to Yourself
Not every run will feel amazing. Some days your legs will feel heavy, your lungs will burn, and you’ll want to quit. That’s normal. The magic happens when you push through those days and come out stronger.
8. Find a Running Buddy or Community
Running with a friend or joining a local group can transform the experience. It adds accountability, social energy, and sometimes even post-run brunches. Win-win-win.
9. Rest and Recover
Running doesn’t mean running every day. Rest days are essential. Your body needs time to recover and adapt. Stretch, hydrate, sleep well, and maybe get into foam rolling—it’s weirdly satisfying.
10. Redefine What “Loving It” Means
Loving running doesn’t mean enjoying every single step. It means appreciating what your body can do, loving how you feel after, and being proud of your progress. It’s about the ritual, the growth, and the moments of peace you find on the road.
Training Programs for Beginner Runners
- 3 Weeks to a 30-Minute Running Habit
- 30-Day Beginner Runner Schedule
- 6-Week Beginner Schedule to Run 3 Miles
Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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