So, you want to start running? First off—congrats! Making the decision to lace up and hit the pavement (or trail or treadmill) is a big first step. But if you're feeling a little overwhelmed, wondering where to start, or worried about whether you’re cut out for running, trust me—I’ve been there.
When I started, I had to repeat weeks of my Couch to 5K plan because I couldn't get past running for three minutes straight. I thought I wasn’t built for running. But what I learned along the way is that success in running isn’t about natural talent or speed—it’s about starting smart, building a solid foundation, and staying consistent.
If you’re ready to get started, here are my top tips to make the process smoother, safer, and—most importantly—more enjoyable!
Before you start running, establish a habit of walking for 30 minutes, two to three times a week. Think of it like building a house—you wouldn’t start with the roof, right? Walking is your foundation, strengthening your muscles, joints, and endurance before you introduce running.
Before you start running, walk briskly for at least five minutes to warm up your muscles and get your body ready. When you finish, cool down with another five minutes of easy walking. This simple step helps prevent injuries and makes your runs feel better overall.
Don’t jump straight into running nonstop. Instead, incorporate intervals by running for 30 seconds to 1 minute at a time, followed by 2 to 3 minutes of walking. Repeat this cycle for the duration of your workout.
As this becomes easier, gradually increase the amount of time you run while decreasing your walk breaks. A simple interval timer app can help so you’re not constantly checking your watch!
One of the biggest mistakes new runners make? Going too fast. Your goal at first isn’t speed—it’s sustainability.
A good test: You should be able to talk in full sentences while running. If you’re gasping for air, slow down! One fun way to check your pace is to sing a line of a song—if you can make it through without struggling for breath, you’re at a good speed. The bonus? Running at a comfortable pace makes it way more enjoyable.
Invest in a good pair of running shoes. Visit a running store to get properly fitted based on your foot shape, stride, and running style. They won’t be the cheapest shoes you’ve ever bought, but they will save you from unnecessary pain and injury. And if running doesn’t end up being your thing? You’ve still got great shoes for walking!
If running feels like a chore, you’re not going to stick with it. Find ways to make it fun:
✔ Run at a time of day that feels best for your body and schedule.
✔ Listen to your favorite music, a great podcast, or an engaging audiobook.
✔ Choose a scenic route where you feel safe and comfortable.
And don’t be afraid to start on a treadmill if that feels more comfortable! When I first started running, I actually felt more at ease on a treadmill than running outside. It allowed me to focus on my pace, build confidence, and eliminate distractions like uneven sidewalks or unpredictable weather. If that’s what gets you moving, embrace it! Running is running—whether it’s inside or out.
No matter where you're starting from, remember: every runner was once a beginner. Stick with it, take your time, and trust the process—you might just surprise yourself with what you can do!
Getting started with running can feel overwhelming, but you don’t have to do it alone! My Learn to Run program is designed to take you from walking to running safely and confidently—with a structured plan that removes the guesswork.
Here’s what’s included:
✅ 3 run workouts per week for 16 weeks – gradually progress from walking to running at a pace that works for you.
✅ Audio cues – no need to stare at your watch! Just listen and run.
✅ Guided warm-ups and post-run stretches to keep you feeling strong and injury-free.
✅ 1 core workout per week to help build stability and endurance.
✅ FREE access to the Level Wellness App – track your progress, including weight, measurements, and side-by-side photos.
This program is 16 weeks, but if running three times a week feels like too much, you can go at your own pace and take as long as you need!
Join for just $39 per month—cancel anytime.
Did you miss my first post in this running series? Read it here!
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