Photo by aquachara on Unsplash

You know you want to get into shape. Running is cheap, easy, and you can do it just about anywhere. You want to do it right, meaning you don’t want to get hurt in the process (ouch). How do you start without feeling miserable?

As someone who started running without any real inclination to do so, I completely understand. I only had about fifteen minutes a day to get my butt into shape, so running was the most convenient option, but I was NOT a runner. I honestly just went and hoped I’d survive. Since I didn’t have a realistic idea of what to expect, here are some tips for your first few runs. 

• Start small

 I can’t stress this enough. I didn’t do this and paid greatly- even had to go through physical therapy. Begin with a half mile or a mile total. Since you probably won’t be able to run the whole thing, start with a brisk walk for the duration or try to mix up running and walking. If you start small you limit the chances of getting hurt. 

•  Get the right gear

This will take some trial and error. I tend to run on the outside of my feet, so I had to purchase shoes that had a bit more support. I also hated running with a ton of items, so I bought a spandex running belt for my phone and keys on Amazon. Look at a pair of your old shoes and see if you have any worn-down areas to get an idea of where you put your weight when walking. This will give you an idea if you need any specific type of shoe.

• Focus on your breathing

 I didn’t realize how big of a need this was when I started. Some people coordinate their breathing to the rhythm of their feet, but I found it easier to change it as I went. When I started to get out of breath, I would focus on breathing a bit quicker until I couldn’t run any longer.

• Sign up for a 5k

I know this is a bit intimidating, but it helps motivate you to consistently run. Sign up for a ‘fun’ 5k, by that I mean a themed one, like the popular color runs. These usually involve a lot of walkers, so you won’t feel any pressure to run. Sign up months in advance to get yourself comfortable with your running style.

• Don’t give up 

Commit yourself to running a certain amount of times during the week. Usually three is a good starting point. This allows you to have your rest days and tend to the rest of your busy life, but still holds you accountable. Remember why you are doing this- is it to get fit? Get outside more? Take the dog out? Use that as your motivation!

Don’t get discouraged by feeling tired or unfit. Sometimes the weather, type of surface you are running on or the amount of water you drank for the day can all fit into your performance. Keep at it and I promise you will get better and may even enjoy it!