How Do I Get Into Running

Running is a wonderful and fulfilling activity that can have countless benefits for both your physical and mental health. Whether you are a complete beginner or someone looking to get back into running after a break, getting started can feel daunting. But fear not! I am here to guide you through the process of how to get into running and help you embark on your journey to becoming a runner.

1. Start with a Goal

Before you lace up those running shoes, it’s important to set a goal for yourself. Having a clear goal in mind will give you a sense of purpose and keep you motivated. Your goal could be as simple as running for 10 minutes without stopping, completing a 5K race, or even running a marathon. Whatever your goal may be, make sure it is realistic and achievable.

2. Invest in Proper Running Gear

One of the most important steps in getting into running is investing in good running gear. Having the right shoes, clothing, and accessories can make a world of difference in your running experience. Start by finding a pair of running shoes that fit well and provide the necessary support for your feet. Visit a specialty running store for a professional fitting to ensure you get the right pair for your foot type.

Additionally, opt for moisture-wicking clothing that will keep you dry and comfortable during your runs. Don’t forget to invest in a good sports bra for women and a hat or sunglasses to protect yourself from the sun.

3. Start Slow and Listen to Your Body

When starting out, it’s important to take it slow and gradually build up your running endurance. Begin with a combination of walking and jogging, and gradually increase the amount of time you spend running. Give your body time to adapt and avoid pushing yourself too hard, especially in the beginning.

Listen to your body and pay attention to any discomfort or pain. It’s normal to experience some muscle soreness, but sharp or persistent pain could be a sign of injury. If you feel any pain, it’s important to rest and seek medical advice if necessary.

4. Find a Running Buddy or Join a Running Group

Running can be a solitary activity, but it doesn’t have to be. Finding a running buddy or joining a running group can provide you with motivation, accountability, and a sense of community. Running with others can make the experience more enjoyable and help you stay consistent with your training.

5. Track Your Progress

Keeping track of your progress is a great way to stay motivated and see how far you’ve come. Consider using a running app or a GPS watch to track your distance, pace, and time. You can also keep a running journal to record your thoughts and feelings about each run. Celebrate your milestones, no matter how small they may seem.

6. Cross-Train and Take Rest Days

While running is a fantastic exercise, it’s important to incorporate cross-training and rest days into your routine. Cross-training activities like swimming, cycling, or strength training can help prevent overuse injuries and improve overall fitness. Rest days are equally important as they allow your body to recover and repair itself.


Getting into running is a journey that requires patience, dedication, and a positive mindset. Start with a goal, invest in proper running gear, and listen to your body as you gradually build up your endurance. Find support from a running buddy or group, track your progress, and incorporate cross-training and rest days into your routine. Remember, everyone starts as a beginner, so be kind to yourself and enjoy the process of becoming a runner.