7 Steps to Start Running Today

Running is one of the most popular and accessible forms of exercise, but getting started can be tough. You may be intimidated by runners you see on the street or unsure of how to begin. However, with the right mindset and approach, anyone can start running today.

Step 1: Set a Goal

One of the keys to success in running is setting a goal. This could be anything from running a few minutes without stopping to completing a half marathon. Whatever your goal, it should be realistic and achievable within a reasonable timeframe. Setting a goal will help you stay motivated and focused on progress, even on days when running feels hard.

Step 2: Get the Right Gear

Running doesn’t require a lot of equipment, but having the right gear can make a big difference in your experience. Start with a good pair of running shoes that fit well and support your feet. Look for clothing that is comfortable and breathable, made with materials like moisture-wicking fabric. Consider purchasing other gear, such as a watch or hydration pack, as you become more committed to running.

Step 3: Create a Plan

One of the biggest challenges in running is sticking with it over the long term. A running plan can help you stay on track and avoid injury by gradually building up your endurance. There are many running plans available online, including Couch to 5k programs and plans based on time rather than distance. Choose a plan that fits your schedule and fitness level, and don’t be afraid to modify it as needed.

Step 4: Start Small

It can be tempting to start running long distances right away, but this is a recipe for injury and burnout. Instead, start with short intervals of running and walking, gradually increasing the amount of time you spend running. This will help your body adapt and build strength over time. Be patient with yourself and listen to your body; if you feel pain or discomfort, take a break.

Step 5: Build Endurance

Once you’ve established a running routine, focus on building endurance. This means gradually increasing your running time or distance over several weeks or months. You can incorporate intervals or hills to make your runs more challenging, and track your progress over time. Celebrate small victories, like running a little bit farther than last week. Remember that rest and recovery are also important for preventing injury and burnout.

Step 6: Fuel Your Body

Running requires energy, so it’s important to fuel your body properly. Eating a balanced diet that includes plenty of protein, carbohydrates, and healthy fats will help you perform your best. Be sure to eat a meal or snack before running, and refuel afterwards with a combination of protein and carbohydrates. Stay hydrated by drinking water and electrolyte-rich fluids before, during, and after your runs.

Step 7: Stay Motivated

Staying motivated is key to long-term success in running. There will be days when you don’t feel like running, or when the weather is bad, but don’t let this discourage you. Find a running buddy or join a running group to stay motivated and accountable. Try new routes or listen to music or podcasts to make your runs more interesting. Remember that setbacks are a normal part of any fitness journey; don’t give up if you have a bad day or week.

In conclusion, starting to run may feel daunting, but with the right mindset and approach, anyone can become a runner. By setting a goal, getting the right gear, creating a plan, starting small, building endurance, fueling your body, and staying motivated, you can make running a regular part of your life.