By Everyone at Runner’s World fell in love with running for a different reason: It connected one of us with our dad; it helped one of us get over a breakup; it makes one of us feel powerful; it transformed our relationship with food.
The reasons vary, but our mission is constant. We believe the world is a better place when more people run. And, we believe that if you go all-in, running will change your life.
Don’t know where to start? Our Love to Run Guide gives you the expert advice, resources, and motivation to make running feel more effortless, pain-free, and rewarding. To do that, we’ll walk (or rather run!) you through five steps.
Step 1
Starting a new habit is hard, especially when it’s one you might kind of dread. But here’s the trick: Don’t go all-out, and swear you’ll run six days a week if you’ve barely run before. Create a realistic schedule and stick to it.
Pro Tip: Lay your running outfit next to your bed the night before. It's one less thing you have to do before a morning run.
Treat your training time like you would an important appointment, and if you’re really struggling to commit, find a workout buddy or a group so you have a solid reason to get out there as often as you need to.
Where do you want to begin?
Step 2
For newbies and seasoned runners alike, it’s crucial to set goals. Giving workouts a purpose—whether it’s to lose weight, finish that first race, or set a personal best time—makes them more valuable than running mindlessly. Goals keep you consistent.
Pro Tip: Always aim to start your race or run a little slower. Using a conservative pace to start primes you for a great finishing kick.
But it can be daunting to plan your own training schedule to reach your goal. Fortunately, we’ve got plenty of resources to help you out. If you have a question, or just need a pep talk, fire away here. We’ll be checking back daily to make sure you’re on the right track.
Tools to Keep You Locked on Your Goals
Step 3
You really only need shoes to start running.
That’s mostly true, which puts a lot of pressure on finding the perfect pair. The most surefire way to do this is to head to your local specialty running shop. They’ll put you on a treadmill and analyze your stride to match the right fit and style with how you naturally run.
Pro Tip: Consider replacing your running shoes after 300 to 500 miles.
Once you have the kicks, you’ll want to add a few other essential pieces of gear to your closet to make the run more comfy such as a friction-free pair of shorts, performance socks, and sweat-wicking tops.
Build Your Ultimate Running Outfit
Step 4
If you feel pain, you’ll want to take a break. Which means the most important factor in becoming a consistent runner is becoming a healthy one. When first starting out, there are a few common injuries that can plague you if you’re not careful. Luckily, you can avoid these issues altogether by taking some precautions. First, make sure you don’t ramp your weekly runs up too quickly. Even if you are feeling great, going too hard too early can lead to injuries, since your body isn’t used to the effort.
Pro Tip: Up your weekly mileage by no more than 10 percent to avoid injury. That means if you run 10 miles the first week, don’t run more than 11 the next.
Additionally, strength training and stretching are key to strong, pain-free running. Squats, lunges, glute bridges, and planks are great for strengthening your legs and core—two muscle groups that help you run faster and longer.
Finally, you’ll also need to spend some time in the kitchen. Nutrients such as carbs, protein, fiber, and iron will give you energy, build your muscles, and ensure you don’t “hit the wall” (runner-speak for not fueling enough to get through a workout).
Learn to Run Pain-Free and Strong
Step 5
You’re never going to head out the door if you don’t have a reason. It doesn’t matter how small or big it is, you just need to find one. Sometimes it helps to read about someone else’s amazing journey.
Pro Tip: You need at least one easy day after every hard day of training. We recommend you recover with your feet up, reading a print issue of Runner’s World. Subscribe Here
For this guide, we've compiled the 50 most inspiring and impactful long-form stories Runner’s World has ever produced. Need a kick (and a reason) to get out the door? We recommend starting here.
Settle in for These Motivating Reads
Why You Can Run Long, No Matter Your Size
Is it possible to be fat and fit? Healthy, happy, and heavy? At 250 pounds, distance runner Mirna Valerio provides an inspiring example.
His Life and Body Shattered in a Terrible Accident. How Running Rebuilt Him.
Bret Dunlap thought just being able to hold down a job, keep an apartment, and survive on his own added up to a good enough life. Then he discovered running.
How Six Courageous Women Changed Running Forever
In 1972, only six women entered the NYC Marathon, but what they did at the starting line would start a movement. The untold story of a momentous day.
What it's Like to Run in Prison
To the Oregon State Penitentiary inmates who are allowed to run and race, it’s much more than a metaphor.
They Finished the Boston Marathon When People Said they Couldn't
The story behind Juli Windsor and John Young's historic run.
