The idea of getting into running or starting to run again after a break can be daunting. You may be putting expectations on yourself that can make the process of starting to run feel overwhelming. Some people want to run, but have never felt like a “runner” or feel like they aren’t fit enough to run. Others may have been what they consider a “runner” and took a break and feel like the idea of getting back to the kind of runs they used to do seems impossible. In reality, starting to run is not at all about those numbers or the preconceived ideas of what a “runner” is. The most important part of starting running is lacing up your shoes and getting out the door.

Why Do You Want to Run?

First you should evaluate why you want to start running. If your answer is to lose weight or have a runner’s body, take a moment to re-evaluate those thoughts. Consider repositioning your goals to focus on more intrinsic benefits and improving your health. You may want to lose weight or have a runner’s body because you see runners as being healthy or fit. Maybe the idea you should hone in on is wanting to feel more fit and be in better cardiovascular health. After all, there isn’t really a “runner’s body”, if you have a body and you are running, congratulations you have a runner’s body! 

Finding a purpose for your runs can be key to ending your runs feeling good about yourself and wanting to run again. For me, I wanted to start running to improve my mental health and spend time outdoors. I needed a new way to relieve stress and have a safe way to spend time outside during the pandemic, and I wanted to see if running could do that for me. If you make your goals more intrinsic about the way you want to feel from running, it can help you stick with it and feel more accomplished after each run instead of focusing on any stats or the number on a scale.

No matter what your reason is for starting to run or picking it up after a break, congratulate yourself on starting this journey, after all, getting started is the hardest part. So once you get out the door for your first run, you’ve already gotten over the biggest hurdle! Celebrate yourself for the effort you are putting in to do something positive for your physical and mental health. See our tips below for ways to ease the first steps of your journey into or returning to the running world.

5 Tips on How to Start Running 

-Create a Habit

Creating a new habit or getting back into a routine of running regularly can be a challenge. Starting any new habit or making a lifestyle change can take some getting used to. Don’t worry at first about trying to run everyday for long durations or setting standards for pacing.  Focus on creating a habit that sticks and that you can enjoy and look forward to. 

First determine which days you want to run and what time of day you’re going to run. Having a “trigger” for your time to run can make it easier to get out the door for your run. For example, if you want to run after you get off work, your trigger can be as soon as you get in the door from work you change into your outfit. The act of changing into your outfit right away is the trigger and makes it your time to run. If you make the habit of changing into your running outfit after work, it makes it easier to follow through with the run. Instead of thinking about your run, just focus on changing into the outfit and lacing up your shoes. This can make it easier to get out the door. 

I prefer to workout in the morning, and the easiest way for me to use the outfit trigger is to lay out my outfit the night before. That way when I wake up, I immediately grab my outfit and head to the bathroom to get changed and do my basic morning routine of teeth brushing and face washing before I get out the door. The outfit change is my favorite trigger, but you can choose different habits to help you stick to your new running routine as well. It could also be something like filling up a water bottle, eating a pre workout snack, or anything like that. It’s kind of like Pavlov’s dog, you just start to associate whatever your trigger is to the act of running. Just find an item in a routine to focus on and know that when you complete that habit you will do your run next. 

On average it takes about 18 days to 2 months for a new habit to become automatic. So after your first few weeks of your new running habit, it will start getting easier and more automatic to get your run in. 

Having a set training schedule once you get your running habit down can be a great motivational tool as well! This way you already know what kind of running workout you’re going to do each day and can look forward to knocking out each training session. 

No matter how you choose to set your habit, the time of day you’re running, or how fast you’re running; the most important part is that you started. You’re doing it, give yourself a pat on the back for getting started and doing something positive for yourself and your health.

-Stretching Before You Run & Finishing With a Stretch

Stretching is important to help prevent injury on your runs. Aim to get a few minutes of stretching in before and after your run. Doing running-related stretches before you head out on your run can help warm up your body and loosen up the muscles that you’ll be using during your run. It will make your run better because you’ll have that time to get your muscles and your body adjusted to the activity you’re about to do, so you’ll feel better on your run.

Stretching after your run helps you cool down and prevents lactic acid buildup. Any time you exercise, your body will produce lactic acid. This leads to sore and achy muscles. Finishing your run with a stretch will help to relax tense muscles from the exertion of your run and reduce lactic acid accumulation in your muscles. 

-Cross Training

Cross training on the days you’re not running can help you build strength in the muscles you’re using on your runs, and also prevent mental burnout from just running all the time. Building muscle from strength training and other cross training activities can also help prevent injury and strengthen your joints. Cross-training activities can be whatever you’d like. It can be good to have recovery days where you just go for a walk, swim, do yoga, or any other activity you enjoy. You can also incorporate strength training days to help build muscle and strengthen your joints. This could include weight lifting, HIIT workouts, pilates, cycling, rock climbing and more. 

Having cross-training days built into your workout schedule can help reduce physical and mental burnout from running. It can feel stale to only do one type of activity or workout all the time, so mixing up your cross-training to help you continue to feel motivated and happy in your fitness journey is important. 

-Try Guided Runs or Running With Other People

One of the main benefits of running is that there are virtually no financial or societal barriers to entry. All you need is a pair of sneakers. It’s something that is universal, and people all across the world are taking part in. It’s one of the largest sports and has a wide-reaching community. 

Consider finding friends to run with or joining a running group in your area. Running can be a great way to meet new people and find friends that are interested in the same lifestyle as you are. Having other people to run with is also a great way to have an accountability partner, knowing that you want to keep your promise to yourself and the person you’re running with to get out on your runs. Once you talk about running and the journey you’re on, it’s easier to find other people who are into running and invite them to run with you too. You can also search for running groups in your area to consider joining. 

If you may not know anyone to run with or have any local groups to join, listening to guided runs can be a great option [and was actually the way I got started running!]. When I first got started on my running journey, I didn’t know anyone who was into running so I would listen to guided runs on the Nike Running Club app. It’s nice to have someone coaching you through the run when you’re new to the sport and encouraging you on your journey. Guided runs are also a great reminder that in the digital age we live in, it’s easier than ever to connect to a community of runners. The coaches on the app remind you that you’re part of the running community whether you run alone or with other people. You’re a runner, no matter how new you are to the sport or whatever distance or pace you run. 

-Prioritize Rest

Make sure you build rest days into your schedule, so you can fully recover from your runs and feel rested and energized for your running days. Having rest days can help prevent injuries from overexertion and help prevent mental burnout. Also remember that if you’re making a comeback to running after taking some time off, you need to rebuild slowly. Even if you’re feeling super motivated and want to run everyday, it’s better to not do that in order to give your muscles, tendons and ligaments the rest they need to perform well on your runs. 

Rest is an important part of your fitness routine, and is vital to your mental and physical health. Make sure you have at least 1-2 rest days a week. Your wellbeing is more important than keeping any running streak. Your body needs days to recover fully, and mentally you need days to relax and not have to think about getting a run or workout in. A great way to refocus your rest days is to explore other things that bring you happiness like reading a book, trying a new activity or spending time with friends and family. So when you come back to your running routine after a rest day, you feel recharged physically and mentally.

-Set Some Running Goals

It can be beneficial to set some achievable goals to work towards, so you can track your running progress and find a greater purpose behind your runs. You may want to start off small with setting goals, like being able to run for 5 minutes straight. Depending on your skill level, you could set goals to run your first 5k, 10k or other kinds of races. Your goal may just be to hit a certain number of active minutes a day and do a combination of running and walking. Your goals can also relate to running in certain places, like eventually being able to run up a daunting hill in your neighborhood, or trail run for the first time. 

Remember that you can always adjust and change your goals as well. You can always adjust based on your life circumstances, and set goals that inspire you instead of intimidate you. Set goals that are achievable and work well for your life and your motivation behind beginning to run. Here’s some tips on goal setting for your running journey:

-Be realistic and set achievable, short term goals to start out with

-Determine what it is you want to accomplish with running and set your goals around that. It could be to spend more time outdoors, improve your health, etc.

-Hold yourself accountable and find friends or family to be an accountability partner/buddy

-Make your runs and your goals enjoyable- what’s the point if you’re doing something and setting goals for something you hate? Reward yourself for your runs, and hitting every single goal, both big and small. Always remember to celebrate yourself for getting out on your runs and showing up for yourself.