The first time I decided to go on a run, it wasn't pretty. If memory serves, I barely made it a quarter of a mile on my college rec center's track before calling it a day. Flash forward several years when I was a fresh face to New York and I decided to take up running as a way of escaping a very small apartment, two roommates who were strangers, and a very stressful job, and I can't say it was much better.
But after several years and a lot of determination to make running more than "that thing I hate," I became a full-on runner. I signed up for races, took on extensive training plans, and changed my whole life to make the sport a part of my everyday. Although it wasn't — and still isn't — easy, I am confident in my ability when I tell people I'm a runner. I'm even more confident that I'm actively improving myself thanks to these three tiny yet meaningful things I always do.
Start Slow, Stay Consistent
One of the biggest mistakes new runners make is going all-in too fast. You lace up, hit the pavement like you're being chased, and then wonder why you're gasping for air after two minutes. Running isn't about speed right out the gate—it's about building endurance and letting your body adapt. When I first committed to running, I followed the run-walk method: jog for a minute, walk for a minute, repeat. Over time, those running intervals got longer, and the walking breaks got shorter. Before I knew it, I was running a full mile without stopping. The key? Consistency. Even on days when I didn’t feel like it, I made sure to move—whether that meant a slow jog or a brisk walk. Small, steady efforts add up way more than sporadic bursts of effort.
Invest in the Right Gear (But Don’t Break the Bank)
Running doesn’t require a ton of equipment, but the right shoes can make or break your experience. I learned this the hard way when I tried to run in old sneakers that had zero support—hello, shin splints. A proper pair of running shoes designed for your foot type and gait can prevent injuries and make those miles way more comfortable. That said, you don’t need to drop $200 on the latest high-tech kicks right away. Start with a solid mid-range pair from a reputable brand, and if you stick with running, you can always upgrade later. Another game-changer? Moisture-wicking socks. Trust me, blisters are nobody’s friend. And if you’re running in colder weather, layering is your best bet—nothing fancy, just clothes that keep you warm without turning you into a sweaty mess.
Listen to Your Body (Not Just Your Playlist)
Running culture loves to glorify pushing through pain, but that’s a fast track to burnout or injury. Early on, I ignored little aches because I thought they were just part of the process. Spoiler: They weren’t. Learning the difference between normal muscle fatigue and something more serious is crucial. If your knee starts throbbing or your ankle feels unstable, don’t just slap on a brace and keep going. Rest, ice, and maybe even see a physical therapist if it persists. On the flip side, mental fatigue is real too. Some days, your legs feel like lead, and that’s okay. It doesn’t mean you’re failing—it means you’re human. Adjust your pace, take an extra rest day, or swap your run for yoga. Your body will thank you later.
Find Your Why (And Hold Onto It)
Running sucks sometimes. Let’s be real. There are days when the couch looks way more appealing than the sidewalk. That’s why having a strong reason to run—beyond just “getting fit”—keeps you going. For me, it started as stress relief, then morphed into chasing personal goals (like finishing a half-marathon). For others, it might be the mental clarity, the alone time, or the thrill of competition. Whatever your why is, write it down, remind yourself of it often, and let it fuel you when motivation dips. And if your reason changes over time? That’s cool too. The point is to have something that makes lacing up worth it, even on the tough days.
Running didn’t come naturally to me, and it might not for you either. But with patience, the right approach, and a little self-compassion, it can become more than just exercise—it can be a lifeline. Whether you’re sprinting toward a finish line or just trying to outrun a bad day, these small habits make all the difference. Now get out there and show the pavement who’s boss.
