How To Start Running From Sedentary

I was once in a sedentary lifestyle, and I understand how challenging it can be to start running from scratch. It’s a journey that requires commitment, patience, and the right approach. If you’re looking to transition from a sedentary lifestyle to becoming a runner, here are some steps that helped me to start and stay motivated:

Assess Your Current Fitness Level

Before lacing up your running shoes, it’s essential to assess your current fitness level. Start with a brisk walk and gradually increase the pace to a light jog. Take note of how your body responds and any areas of discomfort. Consulting with a healthcare professional is always a good idea, especially if you have any pre-existing health conditions.

Invest in the Right Gear

Having appropriate running gear can make a significant difference in your comfort and performance. Invest in a good pair of running shoes that provide proper support and cushioning. Comfortable moisture-wicking clothing and a supportive sports bra for women are also essential.

Start Slow and Gradual

It’s important to start slow and gradually build your running endurance. Begin with a run/walk combination, where you alternate between running and walking for set intervals. For example, run for one minute, then walk for two minutes, and repeat. As your stamina improves, you can gradually increase the running intervals and decrease the walking intervals.

Set Realistic Goals

Setting realistic and achievable goals is crucial in maintaining motivation. Whether it’s aiming to run a certain distance without stopping or participating in a fun run, having a goal to work towards can keep you focused and driven.

Listen to Your Body

Pay attention to how your body feels during and after running. It’s normal to experience muscle soreness, but sharp or persistent pain could be a sign of injury. Rest when needed and don’t push yourself too hard too soon. Recovery days are just as important as running days.

Stay Consistent and Patient

Consistency is key when it comes to building running endurance. Try to establish a weekly running schedule and stick to it. Be patient with yourself and understand that progress takes time. Celebrate small victories along the way, such as running for an extra minute or completing a longer distance.

Embrace the Community

Joining a local running group or connecting with other beginners online can provide a sense of community and support. Sharing experiences, tips, and challenges with fellow runners can be incredibly motivating and uplifting.


Starting running from a sedentary lifestyle is a personal journey that requires dedication and perseverance. It’s about taking small steps, being patient with yourself, and embracing the progress, no matter how slow it may seem. Remember, every run is an accomplishment, and with time and commitment, you’ll be amazed at how far you can go.