According to the New York Times, “Nearly three-quarters of US adults are overweight or obese.” A running statistics report also states that “The average men’s 5K pace has slowed by 15.9% and women’s by 10% since 2009.”
These statistics sadden me because running is such an easy option to stay in shape for everyday life and get your thirty minutes of daily exercise in. Running has become increasingly stigmatized as an overly strenuous and fun-lacking activity, and the most common misconception is that it has to be a race. This is what causes people to turn away from cardio and solely do weight-based exercises. Weights are important too, but I believe cardio is imperative for your health and simply having endurance for everyday activities makes such a difference.
Suddenly running up the stairs won’t make your heart skip a beat, you can spin around your baby cousin without becoming winded and that hike that your mom forced you to do doesn’t seem that bad.
Merely following a few simple tips can help jumpstart your running journey and build a lifelong skill that is both useful and healthy.
Start with Walk-Run Intervals
Don’t feel pressured to run a full mile right out of the gate. Oftentimes, beginners ignore their bodies in favor of pushing forward to finish the distance, when they could have spared fifteen minutes of pain if they just had walked for two minutes of it. Most beginner-friendly training plans (like Couch to 5K) use walk-run intervals: start with 1 minute of jogging followed by 1–2 minutes of walking. Repeat for about 20–30 minutes. Over time, you’ll build endurance and run more than you walk.
Get the Right Shoes
Invest in a pair of running shoes that feel comfortable and support your feet properly. Most local running stores will analyze your gait and recommend the right fit. Don’t underestimate the difference a good pair of shoes can make. However, you don’t feel the need to spend a load of money on influencer-sponsored running items. Nine times out of ten all you need is a good pair of shoes and a water bottle, not the whole fancy water vest, gels, running watch, etc.
Don’t Worry About Speed
Pace doesn’t matter in the beginning. Your focus should be on consistency and form, not on how fast you’re going. A light jog where you can still talk comfortably is the sweet spot for most beginners. Consistency is much more important than speed. You should start with 2–3 days a week to allow your body to adapt. Spacing out your runs gives your muscles time to recover and lowers the risk of injury.
Listen to Your Body
Some soreness is normal, especially at first. But sharp pain, excessive fatigue or discomfort is your body telling you to take a break. Stretch after every run, and don’t skip rest days. Sometimes, if you’re straight up just not having fun it may be a sign you need to change things up. The beauty of running is that it’s so simple (and inexpensive!) but that can also sometimes create boredom. Create a new playlist, explore a different route, or my personal favorite— run with a friend. Some of my favorite runs are Sunday long runs with friends, going at a slower pace and grabbing breakfast afterward!
Set Small Goals
Goals give you direction. It’s easy to give up on running if you over-indulge yourself with breaks or too-slow paces. Keep some goals there to hold yourself accountable, if you’re looking to progress. Start with something achievable: run for 10 minutes without stopping, complete a 1-mile jog or finish a 5K. My favorite way of ensuring accountability is doing it as a sport, but you can also join a run club or get a running buddy. I promise the feeling of achievement after is worth it.
Be Patient and Kind to Yourself
This is the most important thing when it comes to running. Progress may feel slow at first, but it builds with time. Some days will feel amazing (the runner’s high is no joke!), and others will be tough. Don’t compare yourself to others—your running journey is yours alone.
