Social media is filled with inspiration urging you to get into running and it seems like everyone is training for a marathon these days. Maybe it has inspired you to train for your own marathon, or maybe, you just want to find an enjoyable way to get into shape. Whatever your motivation, this guide is here to help you lace up your trainers and get out the door.
Contents
- My Experience
- Tip 1: Go alone or don’t
- Tip 2: Running attire
- Tip 3: Finding running shoes
- Tip 4: Be gentle
- Tip 5: Nutrition and hydration
- Tip 6: Keep yourself entertained
- Tip 7: Stretch
- Conclusion
My Experience
I have called myself a runner since I won the 400 m race at my elementary school’s annual track and field meet at the age of 9. At that stage, I didn’t know about carbon-based soles or fueling. All I knew was I had two legs that carried me down the track and running felt awesome. That summer, I took myself for runs whenever I felt like it. I had just figured out how to save free songs to my iPod Touch, so I would go jogging down the streets of the small town where I grew up with my iPod in my hand and the cords to my earbuds bouncing against my chest. I listened to the same two songs I had downloaded every time I ran. I listened to those songs on repeat so often that now, whenever I hear “Don’t Wake Me Up” by Chris Brown or Armin van Buuren’s “This Is What It Feels Like”, I immediately think of the sunrise I used to see midway through my runs. Running was never something I felt like I had to do, I simply just wanted to do it.
When the school year started again, I joined the cross-country club that met twice a week after school. Again, it was a small town, so the club consisted of one or two students from each grade starting at Grade 3 and up. We started by running laps around the schoolyard, then slowly progressed to a longer route that took us off school property. The big goal of this club was to compete in one race at the end of October against all the schools from our region. To train, I stuck to the twice-a-week practices established by the club.
When the end of October came, we drove to the city for the big meet. I was shocked to see kids from the bigger schools doing elaborate warm-ups and jogging in packs before the race had even started. All I did to prepare was lace up the athletic shoes my mom had bought from Walmart–which were two sizes too big because my mom didn’t want to have to buy new shoes again this schoolyear when my feet were still growing — and do a few ankle rollouts and quad pulls my teacher had shown me. Then, I noticed a few kids I recognized from neighboring schools and we chatted until it was time for our races. I came in ninth that day and was awarded a ribbon for making the top ten. It was a great experience, and needless to say, I was back the following year.
As I got older, I started to search for tips on how to improve my running. I wanted to get top five in those big cross-country meets, but nothing I was doing on my own was helping. As I got faster, so did the kids I was competing against. I subscribed to running magazines and poured over any bit of advice they gave. Looking back, not all of the advice I read was good advice, but I was determined to improve.
I moved away before I ever broke the top five at that cross-country meet. I started at a big high school in a big city and very quickly realized that I was not nearly good enough to compete with the “big city kids”. Their cross-country programs were more serious than any practice I had ever been a part of, and I backed away in fear. I kept running in my spare time, but I never competed again.
In my first year of college, I had a roommate that used to do running challenges for ROTC at her high school. We started running together after classes and chatted the entire time. To this day, I don’t think we would have become as good of friends if we hadn’t run together so much.
My second year of college, I was in a car accident that messed up my neck and back. After the initial shock of the accident, I tried to take myself for a run to relieve some of the stress but quickly found out that I couldn’t. The pain was so bad that I threw up not even three minutes into the run. Queue chiropractor appointments and physical therapy.
When I was cleared to run again, I discovered I was not as in shape as I used to be. Running still hurt and I got winded very quickly. I got discouraged and stopped running almost entirely.
A few years later, I was tired of feeling lazy and wanted to get back into sport. Somehow, I stumbled across triathlons. I was inspired to see people nearly thirty, forty years older than me completing these triathlons and reckoned it would be a good, relatively low-impact way of getting back into sport. I roped my partner into joining me and together, we began the Couchto5K program to get back into running shape. We signed up for a sprint triathlon just outside the city and committed to a triathlon training plan we found on YouTube. It felt good to train for an event again and I had never felt more accomplished than when I crossed the finish line of my first ever triathlon.
Last year, I moved abroad and fell out of the habit of exercising again. When life got stressful, I realized I needed an outlet. I tried to take myself for runs but, to my immediate dismay, I discovered I had lost my fitness again! With nobody to run with and my joints feeling stiff, running felt like a chore. I then looked for another way to fill my exercising needs and stumbled upon a rugby club in the city. I had played rugby in high school but had all but written it off after my university did not have a club. I knew it would be a great way to meet people outside of my regular routine, so I started going to practices. Eventually, the competition season started and I was asked to join in on a tournament. I was eager to play again, so I said “yes”. Then, in my second tournament, I heard a pop as I was being tackled and discovered I could barely put weight on my left leg. I had completely ruptured my ACL.
One surgery, ten days in a Japanese hospital, and months of physical therapy later, my ACL was deemed stable enough to start running again. When I tried to run, I could barely manage thirty seconds of jogging. It was heartbreaking. I realized just how much I had taken running for granted in the past. Right then, I vowed to strengthen my knee as much as possible so I could get back to the activities I love.
Now, it is 2025, I am nearly nine months post-op on my knee, and I recently ran a half-marathon.
How did I do it?
#1 Go alone or don’t
First, having a friend run with you helps a lot! Find someone who is willing to run slowly with you as you just start out. Having somebody jog next to you can provide a small push to keep you running when you are tempted to stop. They can also provide good conversation that will take your mind off the exercise. Bonus if you can find someone who is on the same level of running fitness as you. You can encourage each other to keep going!
That is not to say you cannot get into running if you don’t have a friend to go with you. When I first started running, all the way back in third grade, I didn’t have a buddy to run with. To this day, I look back on those solo runs fondly. If you can’t find someone to run with, take yourself out. You know what your goals are. Don’t let external factors ruin it for you.
Alternatively, if solo running is daunting to you for whatever reason, join a running group. So many run clubs have popped up all over the place. Sites like Facebook are so useful for finding local groups to run with. Right out of college, I joined a running group as a way to meet people in a new city. Group running didn’t necessarily suit my style as a runner, but I did meet lots of friendly people. The running group was not my cup of tea, but it may be yours. Give it a try!
#2 Running attire
My second tip is an important one. Nobody cares what you look like when you run. The social media influencers who share their cute outfits and aesthetic running setups do it because they know people want an ideal to look up to. If spending money on cute sets inspires you to run, then do it, but please don’t let the way you think you look stop you from starting a healthy habit. I run in leggings to prevent chafing then swap out my top depending on the weather: tank top if it’s hot, T-shirt for regular days, and a long sleeve if it is cold. For sunny days, I run in the prescription sunglasses I bought from Zenni and sometimes throw on an old visor. Most of my workout gear is a minimum of five years old… some I have even had since middle-/high-school. My point is, run in what you feel comfortable in.
#3 Finding running shoes
Third, and slightly related to the second, having expensive shoes is not a necessity! The running tips for beginners or “things I wish I knew when I started running” that I have seen recently all harp on buying proper running shoes. I am here to tell you that no amount of money spent on shoes will help you start running. For years, I ran in the too-big shoes my mom bought from Walmart. Once I had established that I liked running and did it often, I went out and bought a $60 pair of actual running shoes.
If you ask my partner, they will tell you that buying the right pair of running shoes makes a huge difference. They feel better during and after runs as a result of using the proper equipment and often spend money to upgrade their running shoe collection.
Me? I would still be running in my decades-old trainers if my partner didn’t insist on getting me a fancier pair. Having run with both, I can attest to the fact that fancier shoes can and do make a difference. There is a reduced risk of injury with the newer technology and built-in supports that pricier running shoes boast, and some can even help you run faster. However, if you are still struggling with getting yourself out the door to run, no amount of money invested in shoes will help you. Unless of course, you are like my partner who is eager to try out a ton of shoes and has to run to do it.
#4 Be gentle
The fourth tip I recommend for runners is to be gentle when you begin. Being a runner does not mean you can run a marathon or hold a fast pace. Remember, I called myself a runner after running 400 meters! The distance you run or the length of time you can run for does not matter. As long as you want to run, you should. Your goal when you first get into running should be to show up, so try to keep your running experiences as enjoyable as possible. Avoid pushing yourself too hard, only upping the ante when you have established a good routine and feel good after running. When that day comes, then you can look into training plans designed to help you improve your skills. Remember, alternating between running and walking for 50 meters or 30 seconds each is enough to say you went for a run (this is how I trained myself to run again after ACL surgery).
# 5 Nutrition and hydration
My fifth point is about nutrition and hydration. Disclaimer here, I am not a nutritionist or dietician so take my advice with a pinch of salt. If you are trying to get into running, nutrition should not really be a consideration for you; if you consume food every day, you can go for a run. Don’t let your diet stop you from exercising. Once you have started exercising, then you can pay attention to how foods make you feel when you exercise. If eating right before a run upsets your stomach, wait a while after eating before setting out. If a particular food makes you feel ill while running, don’t eat it when you know you will exercise. The same goes for hydration. Pay attention to which drinks make you feel better when you run. Water is my personal favorite. As for after runs, you may either find yourself ravenous or ready to vomit at the thought of food. Whichever the case, listen to your body. It will tell you everything you need to know. Do try to make healthy choices as much as you can though!
As you start running more, for longer sessions or at a harder intensity, then you can start exploring nutrition items like gels. My advice here is to experiment with different types when you feel you are ready. They can provide a lovely boost before, during, or after workouts, but should not be a crutch for proper nutrition.
For me personally, I try to eat as balanced of meals as possible. I find that I tire easily if I have not eaten any carbohydrates the day before, feel weak without protein, and struggle mentally when I am lacking vegetables. I like to eat granola bars or a handful of trail mix about twenty minutes before a run and carry a backpack with water to sustain me during my runs — though I hardly ever touch the water until I finish a session. After running, I crave protein so I choose foods like hamburgers or sandwiches to satiate my hunger. Your specific needs will likely be different than mine, so I encourage you to pay attention to how your body reacts to your dietary choices. Nobody except medical professionals has a right to tell you what you should and should not be eating. Remember that you are the only person who has lived in your body. You are intelligent enough to know what is good for you or not.
#6 Keep yourself entertained
As the sixth piece of advice, I recommend you find something to listen to. If you are running with a friend, you are lucky enough to have good old conversation to keep you going, but you might also consider listening to music, a podcast, or even an audio book together. When I run with my partner, sometimes we chat and sometimes we split audio to listen to mystery books together. Either way, it’s always an enjoyable opportunity to spend time together. When running alone, some days I opt for uplifting music with a good beat, such as EDM or remixes of popular songs, and others I don’t listen to anything at all. Find what suits your mood for that session and what will help you stay in the zone to reach your running goals.
#7 Streeeeetttttcccchhhhhhh
For my seventh and final piece of advice, stretch! Warming up before a run is important, but I have found stretching to be the most vital action I take as a runner. The pain of waking up with sore muscles is a huge deterrent for me to want to run again, so I make every effort to quell the onset of stiffness. To do this, I type “yoga for runners” into YouTube and pick a video that matches the length of time I have available to stretch. I also purchased a foam roller for myself and will use this if I feel my muscles getting particularly tight. Start with free yoga or stretching tutorials after every run and your body will thank you.
Conclusion
In summary, running is the least expensive sport you could possibly do. Use the old gym clothes you still have from high school and the smelly, holey running shoes you have had for ages. Listen to your old music, download an audiobook, chat with a friend, or listen to the sound of your feet hitting the pavement. Focus on helping your body feel good by discovering which foods feel good to eat before and after runs, and keep your muscles loose and limber through yoga, stretching, or foam rolling. Make running as pleasant as possible for yourself so you want to go back and do it again. Finally, the best way to start running in 2025 is to lace up your shoes and put one foot in front of the other.
LambCHNOPS 