How to Start Running
How to Start Running: A no-nonsense guide to overcoming awkward beginnings, finding your pace, and embracing the messy, fun journey of becoming a runner
So, You Wanna Start Running, huh? We need to talk…
First of all, welcome to the weird, wonderful world of running. It’s a space where you can spend $180 on shoes and think it’s no big deal! Where you’ll voluntarily wake up before dawn, on a weekend, to sweat. And where you’ll definitely end up Googling “why do my toenails hate me?”
When it comes to knowing how to start running, here is the thing: it isn’t rocket science, but it’s also not as simple as just… running. And to be honest, it can kind of suck at first. But stick with me, and we’ll figure it out together.
Step One: Lower Your Freaking Expectations.
You’re not going to be out here breaking land-speed records on Day One. Heck, you might not even break a 15-minute mile, and that’s fine.
Remember in PE class when they made us run a mile and it felt like punishment? Yeah, we’re not doing that. This isn’t about hitting arbitrary benchmarks. It’s about finding a pace where you don’t feel like you’re auditioning for the role of “Struggling Jogger” in a low-budget disaster movie.
Start slow… Slower than you think.
No, even slower than that. Think “I could narrate my grocery list right now without gasping for air” slow.
Shoes Matter, But Let’s Not Get Weird About It.
Here’s the thing: Running in bad shoes is like making soup in a leaky pot… It’s not gonna end well. But you also don’t need to bankrupt yourself on the fanciest pair with turbo insoles and space-age laces.
If there is one in town, hit up a running store, get fitted (yes, they’ll watch you walk, try not to overthink it), and grab something comfy and affordable. I’m telling you… you can spend a lot of money on a pair of running shoes, but when you are starting out, just get something basic and comfortable.
Also, PSA: Your first run in your new shoes will not be magical. You won’t suddenly feel like you could win the Boston Marathon. Shoes help for sure, but they’re not a magic carpet. You still have to run.
Run-Walk Like You Own It
There is no shame – zero, zilch, nada – in the run-walk method. In fact, it’s secretly genius. You run a little, walk a little, repeat until you’re sweaty and vaguely proud of yourself. It’s like sneaking spinach into a smoothie: you’re getting what you need without overwhelming your system.
I started with 30-second runs followed by 2-minute walks. Baby steps. Did I feel ridiculous? Absolutely. Did I care when I realized I could run longer without feeling like my lungs were auditioning for a horror film? Not even a little.
The Playlist Debate: Yes, You Need One
Some runners will tell you to embrace the silence. Listen to your breathing, they say. Connect with nature, they say. That’s great and all, but if I wanted to connect with nature, I don’t know about you, but I’d buy a fern.
Nothing wrong with running without listening to something, but for me (and many runners out there), please give me upbeat music telling me I’m 100% that runner, or a murder podcast convincing me to pick up the pace because that’s how the victim didn’t make it.
Pro tip: If you’re new, maybe don’t pick the “Running Hits” playlist that’s 90% bangers at 180 bpm. You’ll burn out by song three. Mix in some chill tracks for your slower intervals… you’ll thank me.
You’ll Look Awkward. Join the Club
I’m going to level with you: That first run? It’s going to feel awkward as heck. Your arms might flail. Your breathing might sound like a wheezy accordion. You might trip over… nothing.
It’s fine. Every single runner out there has looked like a baby giraffe at some point.
Also, newsflash: Nobody’s watching you. Seriously. Everyone’s too busy scrolling TikTok or dodging potholes to notice you doing your thing. And if they do notice? Who cares? You’re out here, moving your body. That’s badass!
Strength Training: Your Secret Weapon
Here’s a hot take: Running alone won’t make you a great runner (Shocking, I know). Adding strength training to your routine can help prevent injuries, improve your form, and make hills feel less like punishment from the running gods.
You don’t need to become a gym rat (nothing wrong with that). Bodyweight exercises like squats, lunges, and planks can work wonders.
Start with two sessions a week, even 15 minutes is enough to make a difference. And if you’ve never done a lunge in your life, don’t worry. YouTube is your friend, and your glutes will thank you (eventually).
Some Days Will Suck and That’s Normal
Let me tell you about my third run ever. I ate a protein bar too close to my start time (rookie move), got a cramp halfway through, and ended up walking home in a huff. Did I feel defeated? Yep. Did I go out again two days later? Also yep.
Not every run is going to feel great. Some will feel downright miserable, but every single one, even the ones where you quit halfway through, makes the next one a tiny bit easier. It’s like building a tolerance, except instead of tequila, it’s endurance.
How to Start Running: Just Keep Showing Up
Here’s the deal: Running isn’t a one-and-done thing. It’s not like doing a juice cleanse where you suffer for three days and call it good, It’s a relationship. Sometimes it’s romantic and you’re frolicking through autumn leaves. Sometimes it’s messy and you’re side-eyeing your Garmin like it owes you money.
But if you keep showing up, even just once a week, you’ll eventually reach a point where running doesn’t feel like punishment. It might even feel… dare I say it… fun.
So lace up, start slow, and embrace the awkwardness.
