If you’re looking for a way to be active that is inexpensive and involves absolutely no prior experience, running is a great place to start. I was an Irish dancer for 12 years, and never ran unless I had to in gym class. Until I was in my 20’s, the fastest mile ran was 7:49 in 7th grade.

The first 5k I ran took me 30 minutes and was extremely difficult. I never gave myself a chance because I was afraid I’d be embarrassingly slow. I think often about how different I’d be if I’d given myself a chance!

I know what it feels like to be a complete beginner. I never considered myself a runner, even when I was running competitive times. Try to remember:

• There are SO many people who don’t realize their potential. Give yourself a chance, running is so empowering if you give it a chance.

• You don’t have to be fast. In my mind there are three types of runners: people who want to run fast, people who want to run far, and people who want to run fast and far. If you don’t care about speed, focus on distance!

• Running doesn’t destroy your knees. If you do it correctly, running is good for them!

• Running may not be fun at first. Just like anything it takes time to be good.

• Don’t make losing weight your only goal. Run because you want to be more active and weight loss potential as a secondary benefit. I mention this because when you start running only to lose weight, it can become an obsession and it’s hard to enjoy the process.

A lot of beginner runners have a hard time sticking with it past the “suck” phase.

I’ve gone through enough training cycles to say running is the hardest when you first start (we call this the “suck” phase in my house). Every training cycle I’ve started has felt really tough at the start, but has always ended with me genuinely enjoying it.

Runners are creatures of habit, and there are certain things that almost all of them have in common. If you start out thinking like a successful runner, you’re already partway there.

10 habits of successful runners:

• Running is 99% mental. Don’t doubt yourself – not even for a second! I find as soon as I give myself an out, or doubt that I can keep going, I experience a change that I can FEEL. Go into a run knowing you will finish it.

• A strict 300 mile life on your shoes. Once you start running, you’ll feel when your shoes are nearing retirement. Track their mileage and replace them BEFORE you feel it.

• Fuel properly. Too hungry and you’ll burn out, too full and you’ll cramp up. I suggest timing workouts around meals; run at 11/11:30 AM and then eat lunch, OR 3:30/4 PM and eat dinner after. 

• When you want to stop, keep going. When you really want to stop, but haven’t finished your workout, KEEP GOING! Obviously don’t hurt yourself, but pushing past the “suck” is how you get better.

• Lift weights in addition to running. It’s important to have a strong body. Some leg, core, and glute exercises help prevent injury. 

• Be picky and minimal with accessories. When many people start, think they special accessories. You don’t!

• Don’t use aids long term (unless directed by a doctor). Only use aids when you need them. Using one forever, can develop weaknesses.

• Take time to assess your form. One thing that was really detrimental to my running journey was that I was a heel striker. If you can have someone assess your form when you start, you can make sure you’re running correctly from the beginning.

• Have a very clear plan. Decide on a goal and create a schedule to achieve it. We plan out 10-week training schedules leading up to races. Ultimately, you won’t succeed if you don’t have a clear direction.

• Time off – recovery is key! Runners are notorious for ignoring aches and pains. Epsom salt baths and massage guns are some great recovery tools! 

The best thing you can do when starting out is to be patient, work hard, and give yourself a real chance. I never thought I’d be able to run the 5k times I run now, let alone one mile in 6 minutes!

I hope these tips help you on your own running journey and I wish you the best of luck!