How To Start Running: Everything You Need To Know About How To Take That First Step and Stick With It

For a vast majority of runners, they started running when things fell apart. Maybe their lives felt out of control or they needed something to help them feel like they had something to get out of bed for.

Because for most of us, running is that horrible, awful thing we were forced to do as punishment in school.

Or you’re not athletic and would never in a million years bet that you would voluntarily become a runner.

I was just desperate enough to start running.

I was never athletic. I hated running.

I think I tried to become a runner at least a dozen times thinking that if I could run, I’d finally be skinny. (Spoiler alert: Running will make you strong but it can’t magically change your body type.)

Look, running is HARD! Runners tend to make running look really, really easy. And anyone who has gone for their first struggle run can attest to the fact that nothing drop kicks your ego like not being able to run down your block without feeling like you’re going to pass out.

It’s humiliating. It’s infuriating. And it makes it hard for anyone to think, this pain is something I want more of.

There’s no secret.

Running never gets easier. You just get stronger. And there does come a day where even though running is still difficult, it won’t feel impossible.

There are SO many reasons to start running right now.

We’re quarantined and physically distancing.

The world is in freefall.

Our President is wildly unqualified and people are dying and/or have lost their jobs and livelihoods because of his ignorance and inability to lead.

This is a really, really difficult time.

But, when shit hits the fan, that’s when runners are made.

In a time where it’s imperative that we all stay inside and away from each other, I can’t stress enough how important it is to get outside safely for a walk, run, or a walk-run, alone, by yourself, and away from people.

You do not need to be athletic to become a runner.

You don’t have to be “fit” or “in shape”.

You don’t need the proper equipment.

And you sure as hell don’t need to know what you’re doing in order to become a runner.

Here is everything you need to know about how to start running:

1. A PLAN.

   And it doesn’t have to be specific. Does it help to have something to walk you through it? SURE! (And if you’re looking for a plan, CLICK HERE. I have a ‘become a runner 5K’ running plan PERFECT for brand new runners or runners looking to start running again. AND there are guided runs that come with it.) But you don’t need a specific plan. What you do need is to plan when you’re going to get out there. Start by walking with 10-30 second jogging intervals.

   Start by getting into a routine because the hardest part is going to be getting out the door. Write down in your calendar exactly what time and why you are going to get out there. Then, hold that why close because if you know exactly what it means to you to get moving, it puts everything into perspective.

2. Start Small.

   Finding it impossible to find the motivation to get out the door? Yeah, we all are. Ask yourself if you can do 10 minutes. Can you walk for 10 minutes? You do not have to run or get moving. You get to. Thinking about struggling through a 20-30 minute run/walk can be intimidating. But a 10-minute walk is doable. Then, if you feel up to it, add some walking and running intervals before turning around to go home. And if you don’t feel up for running, THAT’S OK. Getting outside is the win. Forward is a pace.

3. Use What You Have.

   Do you need special running shoes? No. Not right now. Use what you have. I ran my first half marathon in shoes I got from Nordstrom Rack that ended up being two and a half sizes too small and cotton leggings. AND I wore 2-3 sports bras for the first two years. You don’t need the “right” running gear to get started. Just use what you have. Give yourself a 4-week finish line and if you can stick with your plan for 4 weeks, then you can head to your local running specialty store to get running shoes.

4. Recruit Your Badass Lady Gang and Share Your Progress.

   The secret to running for life is the running community and the friends you’ll meet along the way. Right now, we have to physically run alone. It sucks. But we can still connect virtually. Challenge your Badass Lady Gang to join you in a 4-week or 10-week challenge and together, virtually train for a 5K. Support each other. Lean on each other. Motivate each other. And commiserate with each other. From calling each other during your runs to sending a selfie to your BALG or our BALG online community before and after, having cheerleaders and friends running alongside you makes a huge difference.

5. Don’t Worry About Doing It “Right”.

   Running is a learn-by-doing activity. You’re going to make mistakes. There is no such thing as an “average” pace. There’s no secret that will make running easier. Just start putting one foot in front of the other.

6. Don’t Wait Until Tomorrow.

   Tomorrow hasn’t happened and what happens then is totally and completely out of your control. The only thing you have any control over is right now. Today. TODAY is always the day. Ask yourself if you can go for a 10-minute walk. Start small. It’s going to be hard. It’s going to feel uncomfortable. But every step is a step towards a stronger you.

   Tomorrow is going to be here whether you start today or not. Why not start today?

   You will get derailed. You will find yourself taking longer than you thought. THAT’S OK. Be where you are and just enjoy the journey. There’s no one way to become a runner. Some people can take off and run 5K right off the bat. For others, it’ll take a while. That’s ok. Walk when you want to walk and enjoy the journey. Because it’s all about going at your own pace and moving because it makes you feel good! So go for a walk or throw in some running intervals if that feels right. But do it today.

ANYONE can become a runner. ANYONE can fall in love with running.

Had you told me that eight years ago, I would have bet a million dollars that that would never have been in the cards for me.

But it is.

Today is always the day.

Kickass. Take names.

One foot in front of the other.