Ready To Try Running? It's Easier Than You Think!

Running is a simple and accessible form of exercise. But the first time hitting the pavement can be not only intimidating, but hard. How do I start? What gear do I need? How do I breathe? 

Starting a running journey can be as easy and running for twenty or thirty seconds.  Really!  The first time I ran, I ran for thirty seconds.  It’s that easy!  Here’s tips to help you lace up, hit the road, and begin running.

1. Start Slow – Walk Before You Run 

The most common mistake beginners make is diving in too quickly. You don’t need to run a mile right out of the gate, especially if you’re new to exercise or haven’t been active in a while. Start by walking, then gradually add short running intervals. For example, alternate between walking for one minute and running for thirty seconds. As your body adjusts, you can increase the running time and reduce the walking. Keep it gradual and listen to your body. 

2. Set Realistic Goals 

Setting a goal will give your running purpose and keep you motivated. But make sure your goals are realistic and achievable. If you’re new to running, aim for something like completing a 5K (3.1 miles) or running for ten minutes without stopping. Your goals should challenge you but not overwhelm you. Once you hit that first milestone, celebrate it! And then, set the next goal. Progress gradually but steadily. 

3. Invest in the Right Gear 

You don’t need fancy equipment to get started, but there are a few key items that can make your running experience much more comfortable and enjoyable: 

• A good pair of running shoes: This is the most important investment you’ll make. Look for shoes that offer the right support for your feet and running style. Don’t just pick a pair based on looks or price—try them on and test them out.  Better yet, get fitted at your local running store. 
• Comfortable clothes: Running doesn’t require much more than breathable, moisture-wicking gear. Look for clothes that move with you and keep you cool. As the weather changes, consider layering.
• Running socks: It’s worth investing in a few good pairs of running socks to avoid blisters. Choose socks made from moisture-wicking materials.  Avoid cotton!

4. Develop a Routine 

Consistency is key when starting out. Set a schedule for when and how often you’ll run—whether that’s every other day or just a couple of times a week to start. Keep your runs short to begin with (about 20-30 minutes) and gradually increase your duration as you get stronger. Make it a habit. The more you stick to your routine, the easier it will be to stick with running in the long term. 

5. Listen to Your Body 

Pay attention to how your body feels throughout your run, and don’t push through pain. Soreness is normal, but pain is a red flag. It’s important to rest and not to rush into increasing your distance or speed too soon. Overtraining can lead to injuries that set you back.  Don’t forget to strength train.  Keeping our muscles, joints and tendons strong helps prevent injuries and keeps you running and meeting your goals! 

6. Find a Running Buddy or Group 

If you need motivation, consider finding a friend to run with or joining a local running group. Running with others not only helps you stay accountable but also adds an element of fun and social interaction to the experience. It’s a great way to make friends and learn new tips from more experienced runners. 

Finishing Thoughts  

Whether you’re a new runner or coming back to running, be sure to fuel and hydrate before, during and after a run.  Water is key before and after running.  Short runs do not require food but anything longer than an hour, try a banana or toast with almond butter.  Don’t compare yourself with others.  We are all on our own separate paths!  What matters most is your progress!  And finally, enjoy the experience.  I always say, running is a relatively easy activity, but it can be difficult but rewarding!  Celebrate your small achievements along the way and have fun!