how to run in 5 steps
As someone who has accidentally developed some social capital on the internet, people have asked me how to start running. This could be the answer.
I start this post as any non-expert should—with a disclaimer.
My running mantras are a product of trial and error. My running habits have evolved to fit me, my lifestyle choices, and my body. This shouldn’t be treated as gospel truth or a playbook. There are far more qualified people for that on the internet. This essay is limited to my experience and can hopefully be a starting point for you to begin your running journey.
Find Your Spark.
Something needs to light the fire. Running, or any habit needs a purpose to begin. It could be a healthy purpose like wanting to make more conscious choices, or it could be more problematic like hating the way you look. It was the latter for me. Eventually, my purpose to run changed. Don’t sweat it if your reason to run is to have a hot summer body. Running finds a way to humble you and give it a higher purpose. But find the spark. You will need it to begin. What’s your spark going to be? It could be this essay too.
vanity can be a great (albeit shallow) motivator. Measure Time, Nothing Else.
Don’t intimidate yourself with jargon or weighing scale numbers. Stay away from stats. Just measure time. How long can you stay on the road? It doesn’t matter if you are running or walking. Just persist. When you go out to run, ask yourself how long you want to stay on the road and try to hit that time. Pace and other mumbo-jumbo stats will follow. 20 minutes is a good place to start for any fitness level. Learn to listen to your body. Start slow and easy. Nobody’s watching.
Document Your Journey.
Use any application to track your runs. It is good to see how the numbers stack up after a while. If goal setting works for you, set a monthly mileage goal. I use Strava. But when I say document, write about how the run felt, take pictures if the view is great, take selfies if you feel great, and if you run with someone, note that down. Memories are unreliable indicators. On days you feel unmotivated to run, it’ll be nice to come back to your timestamps and see how it felt. Casey Neistat does this the best.It Doesn’t Have to Be Lonely.
Finding a community can be an incredible motivator. While all my friends think running 15 km on a Sunday is absurd, it is just another Sunday for my running folks. It can make all the difference. Building habits with a community is more sustainable and it’ll ensure you don’t quit soon. I have been toying with the idea of starting a very non-serious run club for the ones who want to start. Maybe you should reach out to me and tell me to get started with it. The idea is to run slow, have fun, and have banger breakfasts after.
bonus: you can run and party hard with the same folks! Acknowledge That It Is Going to Be Difficult.
There is a certain joy in doing something difficult and seeing it through. If you want to start running, know that it is going to be difficult. Don’t start with the audacious goal of wanting to run an ultramarathon if you haven’t walked a kilometre yet. Focus on the process of running and making the process fun. The outcomes will follow. And when they do, it’ll all be worth it.
first full marathon - TMM 2024
This essay is short because you honestly don’t need this essay or me to start running. You just need to wear your shoes and step out. Your body will do the rest. Happy running! See you in my non-serious running club soon, if ever.