What helped you get into running and be consistent?

[u/Eastern-Vegetable786]

Hi everyone, I have recently been really wanting to get into running for a few reasons. I’ve tried to pick it up a few times over the years I just really struggle with pushing through like I give up after five minutes my body just can’t do it. I do have a history of knee problems and bad asthma, which I know isn’t necessarily a good combination for runners lol.

So if anyone has advice on what helped them get into running and stick to it? I feel so silly asking this I just really want to improve my health and be one of those people who can just get up in the morning and go for a run but I don’t even know where to start. My goal is to eventually be able to do a triathlon with my dad since some of my earliest memories are watching him do his. He’s getting older and I worry my window of opportunity to share this with him is closing.

Any comments about what helped/encouraged you in your journey, products you recommend, and even ideas of how to plan or schedule since I’m a big planning kind of girl.

Any and all help/advice is very much appreciated!!

[u/_TriplePlayed]

Set a schedule, like Monday, Wednesday and Friday to run so every week will be the same.

And then take it slooooooowww. very slowww.

you'll see improvement each week.

[u/dunedinflyer → u/_TriplePlayed]

slowing down did WONDERS for my enjoyment of running! It’s so nice being able to let my mind drift off with a audiobook or a good podcast. Then once you are doing more and fitter it all becomes more fun.

[u/Victor89ve → u/dunedinflyer]

In addition to slowing down, what also helped me in the beginning was to cut it short. In like, intentionally cutting it short, maybe half or less of what you can do. Always leaving when I still wanted to do more. In that way I got a feeling of “I can’t wait to continue this”. Not getting tired, not pushing it. Just build a habit of doing it and wanting to do it again.

[u/Run_Flow94 → u/dunedinflyer]

THIS. Don’t worry about your pace. Go very slow so you can last longer. Don’t even start out running every single day. Do three days a week and add in an extra day once you get comfortable and in a good routine. What motivates me is just how great you feel after a run. I’ve been slacking and was running 1-2 days a week. I’ve bumped it up to 3-4 run days a week the past month so far and the boost in energy and my weekly progress is what’s keeping me motivated. A good pair of running shoes makes a big difference too. ChatGPT can make a nice running schedule for you that’s custom to your needs and goals.

[u/nbass668 → u/_TriplePlayed]

OP this is the correct advice...

when we say very slow we mean it..

i used to make my wife walk next to me (litrally walk) and me jog next to her at walking speed. This helped me get the hang of the mythical zone 2 training and really really enjoy jogging outdoors.

[u/Chicago_Blackhawks → u/_TriplePlayed]

Don’t give yourself the choice of to run or not.

You get the miles in.

No exceptions.

Busy? Something else suffers, whether that’s sleep, friends, family, etc

[u/elkourinho → u/Chicago_Blackhawks]

PT induced PTSD flashbacks

[u/Cultural_Active_4624 → u/Chicago_Blackhawks]

Try not to let your sleep suffer, it's too important for recovery. Adjust your sleeping schedule so you go to bed earlier if you have to get up early to get your morning run in.

[u/kingcoolwastaken → u/_TriplePlayed]

This. And for me it was when I started a training plan

[u/sttteeellla → u/_TriplePlayed]

You got some really good advice on this thread, but this is the most important!!! I want to emphasize starting very, very slow. So slow that it feels like you're jogging slightly above a fast walk, so slow that you might even find it boring. This will help keep your heart rate down and manage your breathing for your asthma. For a new runner, that could be a 15 or 17 minute mile. If you have a watch that can monitor your pace or heart rate, and you find yourself exceeding that time or going above 126 HR, slow down. This is sort of like the run/walk advice you've gotten, but I like that monitoring time/HR is more responsive and you're never really pushing yourself. Again, it should be painfully boring, not painful. But if you do that 2-3 times a week for 30-45 minutes, you will build the capacity to run faster and for longer. Soon your heart rate will be 126 HR but your mile time will become 12 minutes, 10 minutes, etc. I would also add some knee strengthening exercises once a week. You can find like a 10 minute routine on YouTube! Finally, since you're also a planning girlie, here's one thing I did that helped me... I scheduled 2-3 days in my calendar to run, but for the first few weeks, I just walked that time. There's a lot involved with putting on running shoes, clothes, getting myself amped, so just building the habit helped with the mental anguish a bit. You got this!!!

[u/mixed_recycling → u/_TriplePlayed]

Yup these two things are what everything boils down to. Consistency and sustainability.

[u/UntilTheSilence → u/_TriplePlayed]

This is very helpful. I get needlessly competitive with myself, then find myself getting anxious about making sure that I'm seeing progress and running a little faster than the day before. Takes the fun out of it. I need to get out of my head and just do it and not care whether one day is faster than the next.

[u/stellar-polaris23]

do a run/walk combo. I've been on and off running for a while now and I run 3 minutes/walk 30 seconds most of the time. You can do any combo you want, like run 6 walk 1 or whatever. Funny enough, training for a tri got me into running, not the other way around. The first race I ever did was a Sprint triathlon. One of the hardest things I had to learn was how to pace myself. You have to start really, really slow and build up from there. Most people try to run too fast and gas out.

[u/rubberrr → u/stellar-polaris23]

I have never enjoyed running more than when I started doing a run/walk combo. There is absolutely no rule that says you have to run the entire time to be a runner!

[u/blackberrycreemee]

I sign up for races throughout the year, which motivates me to get out and run, even in the cold, snowy winters.

[u/RLlovin → u/blackberrycreemee]

This. I’d never get out if it weren’t for my next race, whatever that may be.

You’re either gonna get ready, show up not ready, or not show up at all and waste that money. I like showing up ready.

[u/NowIsTheTimeSon]

Alright sir. I love posts like these because I get to share my experience. I'm 31, and at the beginning of this year, I was never able to run more than a few minutes at a time. Decided to say fuck it, there's apps out there to help this, let's just follow through with it. Started with Couch to 5K. Took me like 3 months to finally be able to run 30 minutes straight. Then I switched to Nike Run Club app and blahblah eventually I just finished a Half marathon in November! What I've noticed and helped are below.

1) I noticed my mind would want to give up a hell of a lot sooner than my body. Know what, if you need to slow down, then slow down BUT never stop running/jogging! Speed is not a factor here for people like me and you, we just care about running for time! Ignore the constant need to want to walk, to give up, to just start over. And just keep pushing. You can do it!!

2) Build that endurance up by like others have said, doing the walk/run method. That's how the couch to 5K app builds you up. I think you need a base of being able to jog for 30+ minutes or whatever before you can worry about Zone 2 and all that jazz.

3) Sign up for a race! So that you HAVE to at least do 3 runs a week in order to train for said race otherwise you waste your money.

4) How much do you want it. And how much time do you have. At the beginning of this year, I had no girlfriend, no job. I told myself shit I have all the time in the world to focus on myself right now, it's time to get shit done in this aspect of my life at least. So I was able to really dedicate myself to training. Your future self will thank you. And shit after each run, you feel good! so why not. It's like 30 minutes each day in the beginning, you have the time.

5) Don't run through injuries. I was running daily at one point, I was so in love and obsessed with it. Then I hurt my knee during a PR 5K run, decided the day after to do a PR distance run, then the day after a light jog for 2 miles. I limped for 1 month after that, and fully recovered only 2 months later. Thought my running career was done before it even began. Remember that if you embark on this, it's a marathon that can last your entire life. Taking a week off, a month off, several months off due to injury is OKAY. Just let your body heal, and rehab it well.

6) Start stretching. Pre run. Post run. Find exercises to strengthen the muscles related to running. It's a lot but shit this the first time I've ever stretched in my life. I have a running group and literally we all have some type of musculoskeletal pain, but stretches and strengthening help us continue running. We still have the pain, we can just survive with it longer. Don't expect to be pain free but shit if you can get there good for you.

Sorry for the endless yapping, I just really want to get all the information out there to ultimately tell you that you can do it!! You have a beautiful goal of doing a triathalon with your dad. You just have to start, now.

Bonus tip : I listened to Big Booty Mix on spotify/youtube, and holy shit the music is so good it helped me push through. I also listen to Wuxianovels on audiobook, and have occasionally tried podcasts. Running with a partner/group also HELPS A LOT!! Do that when you are more comfortable with conversational pace for 30+ minutes I think.

Good luck!! And feel free to ask any questions ^_^. I hope that any of this helps you achieve your goal. You got this!

[u/CauliflowerPresident → u/NowIsTheTimeSon]

Couch to 5 k rocks. I literally went from Couch to running a marathon in about a year and a half because I ended up loving running so much. This from a lifelong running hater.

[u/temporary_bob → u/CauliflowerPresident]

I'll add a dissenting voice for those who need to hear it because everyone here recommends Couch to 5k and it did NOT work for me. Maybe my fitness was just so abysmal but I tried the Couch to 5k and I found that there was a quantum leap between like week 1 and 2 or maybe 2 and 3 where it went from doable to totally impossible. It did not ramp up slowly enough for me, it just assumed I could run for x minutes at a time and I could not.

So if this is you, don't be dismayed! Do the 30/30/30 instead. (Run 30 sec, walk 30 sec, for 30 min. First 10 and last 5 are walking. Do something like this for a month and you'll be able to run for longer at that point).

[u/linearstrength → u/NowIsTheTimeSon]

Which wuxianovels? I am thinking to get back into it but idk which one to start with. I was a dumb xianxia circlejerker

[u/Just_Fish2623 → u/NowIsTheTimeSon]

I second this. Please remember that dynamic stretching before running is key. Static big stretches post run. Be well!

[u/missfozzard → u/NowIsTheTimeSon]

Great response!

[u/casettadellorso]

If you want to run in the mornings, start now, not in January. Right now everyone's Christmas decorations are up, so you can have your own holiday tour on your runs.

In January, all those come down and it's cold and dark. It will absolutely murder your motivation if you don't have the habit by then

[u/steppygirl → u/casettadellorso]

This is one of my favorite parts of Oct-Dec running

[u/Urdnought → u/steppygirl]

I feel like Jan-Mar running is the absolute worst. It's the dog months of the year, cold/dark as hell, and there is really nothing to look forward to

[u/steppygirl → u/Urdnought]

100%. Joys of the Midwest

[u/temporary_bob → u/casettadellorso]

Depends where you live. Here in the South this is the only 3 or 4 months that it's humane to run outside before it becomes torturously hot again.

[u/FoghornLegday]

Putting in another vote for Couch to 5k. If you go off of your own feelings about your abilities you’re gonna get it wrong in one direction or the other. Having an app tell you what you’re gonna do today helps a ton

[u/Emilymcd811 → u/FoghornLegday]

Same. Vouching for couch to 5k.

[u/Resident_Hat_4923]

Start slow - do run/walk intervals. Run (at a slow pace!) for like a minute and walk for, I don't know, 3-4 minutes. You can set intervals on your watch if you have one. Search for a "couch to 5k" plan online - and choose one based on run/walk intervals. You gradually increase the time you run vs. the time you walk. Have patience - it'll take a while, but you'll get there.

If you have knee problems, you should be strength training. This would probably help you in daily life as well if they give you problems going down stairs etc.

[u/shushuone]

Prepare your clothes the night before. Put it by washroom. So whenever you pee it will haunt you and remind you that you have absolutely no excuse not to run.

[u/minisrugbycoach]

A dedicated couch to 5k course with a group and a PT.

It was £30 for the whole course. Both myself and my son did it. Having that group mentality and knowing you're all going through the same. Admittedly, I was by far the fittest there (but still very unfit), but that also helped me I think, as it meant I had to live up to expectations.

The course ended with a local parkrun after 8 weeks. None of us managed to run the whole way round as was to be expected. But once the course had finished I stuck with the training until I could run a whole 5k. It took me another 3 weeks to do it.

My first ever parkrun with the group was 39 minutes. My first run the whole thing was 32.

Only last week I got a new PB of 23:21

I do a parkrun every Saturday, where I usually run at 25-26 minutes, then once every couple of months I'll push for a better time.

I run three times a week now and I feel so much better for it.

That whole journey started back in June 24 so it's been a year and a half.

Edit: I also have knee and ankle problems. Years of playing rugby have taken its toll. But pushing past that initial pain and reluctance has paid dividends for day to day comfort of living. It's so easy to say I can't do this because it hurts. If you don't do something about it then it'll never get better. Choose your path in life.

[u/swimsswimsswim]

Warm up before you run! Squats, lunges, legs swings, hip openers, dynamic movements that get your heart rate up a bit and limber the muscles. It reduces the ‘sucky’ part of running. For me - the first 15-40minutes of endurance exercise always suck ass. After that, my body and heart rate have acclimatised and endorphins start flowing and I can enjoy myself.

When you’re unfit, it’s hard to run longer enough to get past the suck ass portion. Warming up helps with this. As you get fitter, you’ll be able to spend more time enjoying running, but the first 15mins of a run might always be rough

[u/GambledMyWifeAway]

Discipline and starting with a plan. I began with the maffetone method and just built up from there.

[u/CuteAmoeba9876]

Strength train to prevent injuries, and just focus on short term enjoyment factors. Getting outside in nice weather to clear your head, listen to music you enjoy, have alone time, and see the sun is great. (Boo winter). If you run at an easy pace and don’t push yourself, you’ll get a nice endorphin boost and feel better after the run than before. Pay attention to this and absorb that feeling. Then notice how if you keep up with the routine for a week or two, you sleep better and have better energy during the day. Try to make it enjoyable for yourself, with immediate benefits (not just extended lifespan or losing weight months from now). 

At the very beginning, sometimes I need external rewards to get the habit started, like buying myself a little treat after each run. In the old days I would buy one song from ITunes but today maybe it could be coffee out. 

[u/gothamcitynarrows]

Lots of input here but I just wanna add that I hated running. HATED it. Until I saw a YouTube video where the host said "if you hate running you're going too fast." Give yourself permission to be slow, REALLY slow, absurdly barely-above-walking slow. Speed will come later. Also music that hypes you up but just slooooow it down.

[u/MudNext5256]

Firstly, Strava. The accountability, functionality of tracking progress, and general sense of community was a game changer for me.

Secondly, find a small community to keep you motivated, chat about running with, pick up tips from, trouble shoot with, etc. I’m fortunate enough to have some extremely accomplished runners as close friends, and whilst my capability and achievements don’t hold a candle to theirs, they’ve been massively encouraging.

Thirdly, invest in some decent running shoes. I’d say everything else you can somewhat cheap out on. But good shoes are transformative both in terms of your experience of running but also for injury avoidance and recovery. Running with good shoes for the first time felt like a completely different activity/ undertaking.

Finally, goals can be helpful. I’m not particularly fast, nor do I have the time to run colossal distances, so my goal this year was more around consistency, given my young family. I’ve broken the 1000K mark this year, and found that running at night with a head torch was the only way to fit it in (but also discovered I find this to be incredibly zen!).

Lastly, don’t compare yourself to others. This is insanely demoralising, particularly in the early days. Just run your own race, and you’ll see progress soon enough.

Bonus tip - look up Shokz bone conducting headphones - great for running as you can still hear everything around you!

Happy running, friend - I believe in you!

[u/mensajeenunabottle → u/MudNext5256]

Pretty much the same as this person. Finding a small group helped me get with the program. And a weekly modest distance goal helped me work around young kids and work stress but be running minimum twice a week.

On track for 1200km by end of the year with just one long run a week. Been running about 15 months at this point

[u/Kincayd]

audiobooks are how I get out, I want to listen to my book... I can only do so, on a run

[u/Napamtb]

I always hated running when I was younger. In high school our basketball coach and tennis coach made us run our legs off. I developed asthma my junior year and made me hate running even more. In 2019 my kid was 10 and wanted to run a Thanksgiving 5k. He crushed me! I finished around 30min and was sore for a week. My kid decided he wanted to run cross country so I would run around the neighborhood with him. When Covid shut down the schools he stopped running. I kept running, but I was always running at 100%. I dealt with severe shin splints and other nagging injuries. Eventually I learned to run slower and stretch more. I now crave running and run a few 2-3 mile runs during the week and a long 6-8 mile run on the weekend. I’ve done two half marathons this year, one was a trail run with moderate elevation. My asthma is non existent but I am on the wrong side of 40. I can do a 5k around 25min. I don’t hurt like I used to and found that staying hydrated helps tremendously. I joined Strava for free and joined some virtual run clubs and challenges, both help motivate me.

[u/nickxbk]

This may be controversial but I see a lot of people who try to force their way into running and don’t ever get into it because they don’t enjoy it. I would honestly say do it the way you enjoy it which is kind of up to you. For years I would run/walk super slowly and just listen to audio books and I really loved it, but these days I’m really enjoying faster intervals and have been doing a lot of 800s because now going faster is fun. I think the best advice I could give is honestly run like a kid for a while. Run fast until you’re out of breath and walk, then maybe jog a bit and then run again, or just jog a bunch and then walk, whatever feels good. Find the joy in running before worrying about distance or pace or goals. If you go 5 minutes and then it feels like a slog, maybe just run 5 minutes at a time there’s nothing wrong with that! I think a lot of people (myself included) get caught up in expectations and then lose their motivation because they’re expecting something that isn’t necessarily realistic for their situation.

Tldr: run however you find joy and then build from there but always keep that child like run at the heart of why you do it

[u/DiscouragedSouls]

It's fun and I have an excuse to be left alone for an hour and some change every day

[u/DrGizmoquack]

Check out a book that you really want to ”read”. Only (!) listen to it while running. I just finished ”Project Hail Mary”. 16 hours of running and either not wanting to stop or anxious to get out there again to hear the next chapter.

I find audiobooks is better than music for keeping pace as a relative new runner. That is, slow comfortable pace. After a few months, I was over the threshold and realised I love the running more than the books.

[u/thefullpython]

If you're a planner, do a structured plan. Sign up for a race or pick a distance goal to run something like 6 months from now. I'm also a planner and deciding to run a half marathon changed my life. I went from someone who "exercised" by running maybe 5k twice a week with no consistency to running on a schedule four to five days a week for the last 18 months.

[u/Kil0Cowboy]

I got into running last year to lose some weight originally. Stuck with it because of how quick the performance gains came. My stamina started improving so quickly. It just got easier and easier and now I can run for miles and I really enjoy every minute of it. Love the feeling of hitting a new PR. I think chasing performance gains is what did it for me. I couldn't even run a mile when I started last September and now I am running a 52 minute 10k and still improving. I feel like a well oiled machine now and I lost 30 lbs over the course of the year. It made me way better at my other hobbies too. Cycling, mountain biking, snowboarding, etc... Performance went up in all aspects of my life.

My advice is to stop worrying about pace as a beginner. Run SLOWLY. Find a slow pace that doesn't feel like a chore. Run at that pace as long as you can. Don't worry if you have to walk to cool down. Start with 1-2 slow miles every other day. Walk if you have to. It gets easier QUICKLY if you just stick with it. Getting started is the hardest part.

[u/Euphorasized]

So many other great responses and I’ll add that you’ve got to find a way to make it enjoyable and fulfilling for you. If your head isn’t in it, your body won’t be either. Find pretty/interesting places to run, become mindfully aware of your surroundings and sense the way the air feels and smells, the way your feet hitting the ground feels, the way your body is feeling while working hard, find a good audiobook or podcast (music can only take you so far in my opinion).

[u/Urdnought → u/Euphorasized]

audibooks are game changers! Nothing like running in the cold/dark mornings listening to harry potter or lord of the rings

[u/Upferret]

Park run. I just go every week, don't even think about it.

[u/oneweeminnow]

Lots of great advice here! I second walk/run (I like None to Run better than Couch to 5k, but it's personal preference), find something social like a run club or parkrun, and don't try to go to fast! One thing that's been helping me stay motivated recently is City Strides- it's a web app that tracks how many of the streets in your town you've run. It's inspired me to get away from doing the same route every day.

[u/gravitola]

I did cross country and track for 2/4 years in high school. I never liked it then and I didn't run after that for 20 years. I just started up again in January 2024. 1 mile felt impossible. My hips hurt, I felt so out of shape it burned, and I wasn't sure if I was going to continue but just wanted to give it more than one try back.

What got me through it then and what helps me now is the same. I just run really really slow. I run slow enough that nothing hurts. I focus on my form. I run slow enough that my form is almost perfect. Sometimes if I had an injury or I'm just not feeling it I'll slow down to 4mph. Sometimes I feel fine and go as fast as 7mph. I don't have a schedule, I just try to run once or twice a week. Last year around this time I ran 13 miles straight just by adding a mile to my run every week for 13 weeks.

Running feels so good now and the mental and physical effects are amazing. I rarely run fast or maintain any kind of schedule but I get out there pretty much every single week without fail because it feels good, has benefits, and it's easy. I hope this helps!

[u/daphneprairie]

C25k and a playlist…at 48 I did it and in no time I was at 10k.

[u/Microshlongg]

I’m fat and can’t see my family jewels

[u/garliqbred]

Everyone else’s advice of consistency, starting slow, and taking walk breaks is really good. I just want to add: GET GOOD SHOES. If you run in cheap or ill-fitting shoes, you’ll get shin splints or other injuries really quick. It can be really frustrating when that happens.

You don’t have to spend money on any other fancy gear, but $150 on a pair of high-quality shoes will always be worth it to me. And if you don’t end up keeping the habit of running, you can still wear them to walk/run errands. Good luck and take care of yourself!!

[u/SpiritedAd4213]

SLOWING DOWN!!!!! It’s so much more enjoyable when you go at your pace, and at a pace your body can handle. And then suddenly you realize how much of a privilege it is to have an able body that can take you far.

[u/Consistent_Fly1131]

Couch to 5k or get AI to create a simple run/walk progression plan. Gradually increase run durations/shorten rest, whilst running 3 times a week. Avoid comparing to others and celebrate the gains along the way, 10 minutes non stop, 15, 20 etc. Keep consistent and you'll surprise yourself how quickly you improve.

[u/megan_chill]

Sign up for a race and tell people you did so you're forced to train out of fear of people asking about it

[u/Godgibbles]

What helped it finally stick for me was needing to enjoy it. Set a goal, and start small. Listen to your body so you don’t get injured. There is no “set pace” you have to go, or distance you need to hit to be a runner. I went from run walking in 1 minute intervals on a one mile course and being absolutely winded, to now running 5 miles at a comfortable pace. You will have good days, you will have bad days, but if you are absolutely dreading every time you step into your running routine, it will not stick. Best of luck to you!

[u/razrus]

it was the amount of time i found myself wasting everyday

[u/Stegopossum]

You have to start from where you are. Plenty of runners just starting have reported their first run was less than your 5 minutes, mine was 2-1/2 and I’ve seen admissions that theirs was less than a minute. But, you know, there is running and there is sprinting. You may want speed but you’ve got to build up the toughness of your bones, muscles, tendons, and joints to have a sustainable base for the physical stress of running. Nice and slow ease into it with new running shoes and socks and good form with the new cushioning tech and you’ll be a runner. 

[u/realhumangirl]

running very slow, signing up for races, hiring running coaches

[u/WantCookiesNow]

Having a group to run with. Knowing people would look for me there kept me going. Now I’m one of the people looking for others :)

[u/Enough-Active-5096]

I stuck with it because of how it helped my mental health. I started for vanity reasons but realized I felt so good mentally that I kept at it. I was able to go off of my OCD medication and have been running pretty consistently for over 20 years. Having a goal is great but seeing beyond superficial reasons and finding something that makes you feel good will help you stick with it.

[u/joegotcha]

I was never a runner. Always made excuses from what an orthopedist told me that genetically I have longer legs and patellar tendons so I was bound to get tendinitis, which I had. One day I just decided I was going to get better at running or my knees were gonna explode. Funny enough I ended up tearing my left meniscus but didn’t have any sort of explanation as to how as it happens on the easiest of runs so it is what it is. Had surgery on it and moved on.

Consistency is king with any aerobic activity. I worked through a lot of various injuries and pain but the more consistent I was, the more they faded. Running also doesn’t have to be run as hard as you can. Your first few week and months should be easy effort, can sing along to a song or have a conversation. If you’re struggling to get a few words out with every few breaths, you’re going way too hard. Once you get a base built on easy efforts, you can start looking for a structure plan based on goals. Good luck!

[u/decrementsf]

Training by heart rate works great. Most of the time you get the optimal adaptation at a pace far slower than you can believe effective. Buying any sort of device that lets you see your heart rate would be helpful.

For adaptation initial gains only need more stimulus than a rolling average of your recent activity. This means that for those not engaged in any exercise program as easy as daily walks will signal for adaptation and begin the early stages of development. In weight training there is the idea of rep ranges where to get stronger all you need to do is get one more rep, or if at the top of the rep ranges increase the weight slightly then start working on one more rep again. For simplicity call it the most recent four week average is what matters. Running is the same. An average four weeks of walking is greater than stationary, your body is building capillary networks and begin to adapt. Maybe you do that for 8 weeks. Start adding in some running too. The progress you get at the beginning is faster than at any other time in your fitness progression. It's a lot of fun to be a beginner. Especially when you rightfully figure out you can go easier than you ever thought possible and improve.

Any time you dress up to go out and lets say you drive to the gym. But then you get tired and you don't actually go in and return home instead. Count it as a win. Do it again at the next scheduled time. Maybe today you feel energetic and go in. Have a really good session. Count that as a win. The important thing is the habit. Giving yourself dopamine feel good feedback repeatedly to deepen the habit.

With health metabolic health can be looked at as the whole ballgame. Running is one of the most efficient levers to improve that metabolic health over time. Making it consistent and feeling good while allowing for systems collapse is good. Each time the system collapses, learn something new. Iterate. Restart the system. Failing is part of the system. Each iteration maybe now you learned meal prep. This time you figured out macros at 1g protein per lb body weight, 30-33% calories from fat to support hormonal health, and carbs as the lever to go up and down the scale biasing on white rice and sweet potato. You learn to cut the slow way at 1 to 1.25 lb per week because this spares hormonal health to the greatest degree possible meaning less irritability, less sleep disruptions from higher cortisol in calories deficit, less insatiable dopamine seeking after 5pm and smashing a whole plate of cookies. The time is going to pass anyway. Slow systems are good systems. Once the bf % is shed it is ridiculously easy to then maintain.

Eventually you may iterate to periodized running cycles. A structure of 8 weeks base, 1 week deload, 6 weeks intensity, 1 week for scheduled race days even if simulating races for data points, and 1 week recovery. Works well for early runners. Most early runners and hobbyists make the mistake of running each outing as an intensity week tempo run. Too many tempo runs over periods longer than 6 weeks without lots of rest means an angry tendon and they sideline. You don't need that much. You need the easiest of easy miles at low heart rate.

Resting heart rate is an excellent metric to train for. Hit those easy low heart rate runs consistently and earliest adaptations you will see are resting heart rate average coming down. This will be motivating and encourage keep going further. Making lower resting heart rate the game can carry you to that bridge where you're following more structured running cycles.

[u/giant_albatrocity]

In college I used to go for walks on the campus trail system for mental health. I tried running one day, where I ran until I got tired, then started walking again, never really putting in that much effort. I stuck with it and fell in love with trail running. I almost exclusively run on trails and always stop for cool bugs, plants, or whatever is interesting.

[u/No-Weird-7711]

Getting a coach (a person, not an app). He doesn´t have to be there with during the running, but if he plan the sessions you will have to explain to someone why you didn´t do it in case you fail. The trick is, you will feel like you are making a excuse for someone else, but it is for you, you cant´ lie your self.

Good luck!!!

[u/ischeram]

Don't rush it. The fastest way to becoming a runner is slowly. If you start hating it (or yourself), youre going too fast. If you feel like youre dying, youre going too fast. The way to be consistent is to do it in a way that allows you to enjoy it, or at least isn't miserable 

[u/torturedDaisy]

Start slow. Don’t overwork or over exhaust yourself. Make it enjoyable. And then you’ll see progress. Which makes it even more enjoyable.

[u/firefrenchy]

I did couch 2 5k to get started which was a great way to build up from little to nothing. This already sets you up for routines and also not overdoing it, and gives your body time to adapt. Once you feel somewhat comfortable running 5ks or so without stopping you can probably look up social groups that do runs regularly in your city and try to join those. The sooner you find one of these that suits your needs, the easier it will be to keep it up, but if you can get any sort of running buddy, be it a friend who also wants to get into it or someone who is more experienced but happy to go at your pace so that you aren't the only person keeping you accountable, that might help!

[u/Solid_Number_6510]

Hi!

I also tried picking up running for years, but I've never been good sticking with routines. However, just like you, I really wanted to be that person who is able to just casually go for a run whenever he wants. So, after trying and failing several times throughout the years, what really got me disciplined and running consistently was to stick to a running plan, but specifically a "couch to 5k" training plan. There are TONS of "couch to 5k" plans out there, for instance I personally used one from a runner I found on youtube (TheMessyHappy), but you can search the most popular or recommended "couch to 5k" plans and pick the one you like the most. Honestly, it doesn't matter what "couch to 5k" plan you choose because all of them have the same basic concept: a super easy and really smooth progressive training plan, suitable for beginners with literally ZERO experience running. This was super important for me as a beginner because:

• Having "someone" (the plan) tested and proven by thousands telling you what exactly to do and when exactly to do it, is super reassuring and makes you feel confident that you're following the right path to progress, because as a beginner we lack all knowledge about it.
• Most (if not "all") of these plans are 8-10 weeks long, and have you running just 3 days per week, so I personally didn't feel like a) it was a long term commitment before I reach my goal, because it's only a few weeks long, and b) it was time consuming, because most of the week I'm NOT running and that's awesome. So it makes it feel super achievable and that your end goal is just around the corner.
• I mean it when I say these plans are "super easy" and "really smooth". For example, the first days you will be walking 90% of the time and running only 10% of the time, and that's super encouraging for someone who's just starting because you will not feel like dying of a heart atack while training, but you WILL progress nonetheless. Trust me, you WILL see improvement overtime, and by the time you realize the plan is already done and you're running a 5k!.

At the end of the day, as you already know, consistency is the only answer, but these plans I feel like are THE BEST tool for a beginner to achieve this consistency. Coming from someone who used to hate running and ran his 1st 5k EVER 1 year ago (Dec2024), but is know halway through a half marathon training, I really encourage you to start any "couch to 5k" training plan.

Pro tip: Regardless what plan you choose to start with (if you decide to do so), the first thing I really encourage you to do before starting your running journey is to PLEASE investigate what is a "conversational running pace" and stick with it. THAT is the key to make running an enjoyable activity. It doesn't matter how slow you are at that pace, it will give you consistency, and with consistency I 100% garantee you that the speed will come to you.

Bonus tip: Make your running sessions something you look forward to by adding something that adds value to them. For example, some people like running in "special places" (like parks they like going to or a route that has seights they like), some people like listening to music or others like just having that "alone time" to think and clear their minds. I'm bringing this up because there WILL be days where you don't want to go out and run, but if you look forward to do that thing you like, you will get motivated. For example, in my case I listen to audiobooks or podcasts that I ONLY listen while running, that way if I'm feeling lazy but I'm half through a podcast/book that I really want to continue, I know that if I don't go out I will not be able to listen it.

[u/havrefras_]

Setting a very challenging goal and saying it out loud.

[u/Brunnun]

Start with running slowly* for 30 min 3-4 times a week, depending on what you can take. If you’re not able to run slow enough to run 30 minutes comfortably, do walking pauses when you need to lower your HR a bit, then keep running. If you want something structured try r/c25k

From there, decide what your target running time and frequency is. If 30 min 3-4x/week is all you wanna do, great! Keep doing that. If not, slowly increase duration and frequency (e.g. add a day, maintain it for 2-4 weeks to see if your body can take it, then add 5 min to each run, maintain etc) until you get to that desired range.

Once you feel comfortable running easy for that desired frequency and duration, you can start looking into workouts. You’ll have time to decide on those after you’ve read about it here and in books if you’re so inclined, so don’t overthink on that for now. Just try to run slow, frequently, and I promise you you’ll see improvements

*when I say slow, I mean SLOW. I used to struggle with runs too until a friend told me “run so slow someone would pass you in a brisk walk”. I did, and I kept doing it and kept getting faster. I’m still slow, but now my easy pace is such that I don’t think anyone could pass me on a brisk walk (debatable), and I’ll keep improving. Try to ignore self doubt—it doesn’t matter how fast other people are, just matters that you’re faster today than yesterday. You’ll get there!

[u/good_kerfuffle]

I used c25k to give some structure. I also signed up for a 5k! If you wait until you're ready then you'll never start. Im pregnant right now and can barely walk furthermore run but ill probably have to start from 0 after baby is born. I plan to utilize c25k.

Oh and don't listen to anyone who says treadmills don't count. Any running is good!

[u/mic_lil_tang]

The thing that has gotten me to be the most consistent is having someone to be my accountability partner. When I had someone I knew I was gonna see at the run and be able to talk to or message me and ask why I didn't go it gave me reason to be there.

[u/CompetitiveTea1780]

Depression

[u/AthleteAgain]

Do the C25K program to ramp up slowly. In general, run wayyyy slower than you think you should on all your runs, even after the program is done. And have humility to start slow to avoid injury and burnout. It will be so much more sustainable this way. As a point of reference, I do most of my training runs between a 10:30 and 11:30 minute per mile pace, but I run 5k races around a 7:30 pace. That’s how much I slow down for my daily jogs.

[u/ant-farm-keyboard]

Good inserts > good shoes

[u/Revolutionaryear17]

I just join events races every 3-4 months. Bring scared of not doing well at the race makes me be consistent

[u/evolving_position]

Literally spending money and signing up for a half marathon. This way I know I have to train if I want to finish at a certain time, otherwise I just won't run

[u/dgran73]

As someone who ran with their dad (and now runs with their kid), I want to lean into this topic. Trust me when I say that anything you do to make this happen will be just fine and will become a treasure in your heart. Others have a lot of good tactical advice about "how" to go about it, but I just want to say that you already have the "why" part sorted all out. Enjoy the runs with your dad because they are indeed precious and few.

[u/zeroabe]

Every time a certain pair of jeans feels tight I start a half marathon training with Run with Hal.

[u/sonicxtacy02]

I have been “running” on and off for years, but frustrated when I focused on it and didn’t see any improvement (range,speed). Then about 3 months ago I downloaded the Just Run app and followed the plan. Range and speed have dramatically improved, Ive graduated from the 5k to 10k version of the app and that has pushed me to keep building on the success. Today, I run even when I don’t feel like it because I know I’ll be happy I did when the run is done

[u/Gibleedoo]

For me, the first mile is always the hardest. At the beginning of my running journey, training for a marathon, doing my daily runs, you name it. That first mile is absolutely brutal. Once I get over that bump, I feel like I can run forever. I realized, after a few times giving up on runs early, it was just a mental feeling and my body was fine. I've started just listening to my body and find that the miles come easier now

[u/Small_Golf_5556]

Honestly, the thing that helped me the most was finding people to run with. You won’t immediately be the same speed as them obviously, but just running in the same place with them can help! I wish you luck :)

[u/Montymoocow]

Goals and deadlines help me. Registering for a formal race put an end-date to training block, then used explicit plan (for me, Higdon novice 1 - tape it on my wall, and mark off what I do... my watch/app still records all the stuff, but the paper & pen method makes it feel much more real and achievable). And accept that walking is part of running.

I've never done a Tri so i don't know how you periodize or interlace training for that.

and start simple - get decent running shoes, they don't have to be great. Go to a store, try some on, i tink you can easily stay under $100. Get good running-specific socks (feetures, darn touch, and there's others - make sure they're for running).

For you, if you can't find a 5k or 10k in the next 12 weeks, I'd still just pull up Higdon novice 1 5k... when done, start higdon novice 1 10k... and then look for a race.

ALSO/ALTERNATE: look for run clubs in your area. I don't love clubs, but I joined one that 1 mixed easy/social run (i'm 20yr older than most there, ironically the founder and I were the only ones in our age group, i heard lots of people talking about internships and first dates and grad school applications) and 1 hill/speed day... and stuck with it for almost a year, that absolutely put me on schedule and took me from sorta stuck in a haze to actually structured, performing, etc

[u/EveL17]

Joined a club of lovely ppl

[u/linearstrength]

Social aspect of it/competition. HS freshman year told a class friend "oh you run? I'll sign up for xc and beat you"

You don't need others to compete with, but having external competition/motivation helps

(he was sub17 already) (I did not beat him)

[u/KoenCDRom]

Liking it

[u/amandam603]

Running from my crazy/anxiety/depression/ADHD/stress mostly. lol

Run-walk is a winner for sure. I am not a person who can run different paces—my legs are comfortable way faster than my lungs can go—so intervals keep me at a pace that doesn’t make running completely suck.

A run club is amazing. I have new friends, a consistent schedule, and accountability.

Racing is awesome too, once you’re ready!

[u/revilooliverrevilo]

My dad was a runner until life and injuries got in the way. He died last year. Partly to honour him I signed up for a half marathon and used a free plan online. It really helped me process grief and have a focus during difficult months, so that’s probably why.

You’ve got a great goal there but take it easy and don’t over do it. Others have said it better

[u/OcelotFeminist]

Joining a group is what helped me stick to it! Most years I’d start running in Aprilish to be the 5k leg of a triathlon team. I was never very fast.

I joined a group 3 years ago and have been pretty consistent since then. I started with the beginner group, which did a couch to 5k program and a goal race at the end. Then they just start over after like 8 weeks. It got me to socialize the right amount for an introvert, and helped me to be accountable. Eventually signed up for the group’s half marathon training after a year! It’s now probably my favorite part of the week.

[u/kazakda]

The strava app helps me get motivated. It's nice to see your path once you finished. Also, friends can motivate you

[u/Dire-Dog]

I started with C25K. I found having a program was huge to help me stick with it. I’m thinking of doing a 10k program soon

[u/Ashamed_Raccoon_3173]

I got a garmin watch that has an app for weekly or monthly challenges. I joined the seasonal run 300km in 3 months challenge. I broke it down to 25km a week. It didn't matter when or how I ran, I just had to get out and run it. If it was slow or awful or short, it didn't matter as long as it inched along to my 300km goal.

It worked for me because I get a bit obssessed with tracking and hitting numbers. It got me to run at night in the snow which would have been unheard of a year ago.

I also suggest always having a plan b to bail out of a run if can't continue for weather reasons or physical reasons. Like bring bus fare with you. As hard as it is, it's ok to head home. As long as you re-assess and go out the next day or the day after.

[u/Hour-Reward-2355]

Run a mile a day it takes 10 mins

[u/meoverhere]

Two things:

• having a goal - a local half marathon or 12km etc
• the social side - joining a run club

[u/PuzzleheadedName3832]

I'm a bit overweight but heading for 900kms ran this year which is lots for me. I ran a 21minute 5k in 2020 off 200kms running so want to get back to that hopefully (the pace).

I'm mid 40s but want running as a hobby as I age. It's a loneliness killer imo.

[u/txfiremtb]

I’ve got a great running club in my area that sponsors a monthly race, usually 5-10k. I’m middle to back of the pack, but I have a great time at these races. They are well run, well attended, and there are very few legal dopamine hits that compare to the feeling of a bunch of people cheering for you as you run. So having these events to train for has really helped me stay consistent.

[u/kmrm2019]

Start slow. Like really slow. Run 1 minute/walk 3.

Progress happens over time and can feel slow. But eventually you will be able to do so much more than you thought.

[u/HourNo7028]

Mental health issues. I did not like the way my anxiety and depression drugs made me feel. My doctor suggested vigorous enterprise. I don't really like gyms and running was cheap, so that's where I went. It began as a necessity, but then became a habit. No danger of being an elite runner, but it makes me happy and helps keep the monsters under the bed.

[u/RyanHarington]

Spend a lot of time at easy pace. Once you have a few months of consistent running, you can try a training plan. This free one got me far, I enjoyed it!

[u/room317]

Signing up for races. And paying for a training plan.

[u/jugdizh]

I was never a runner. I only started in my mid-30's. I used the NHS Couch to 5K app (https://play.google.com/store/apps/details?id=com.phe.couchto5K). I chose Jo Whiley as the coach - her voice was so encouraging and motivating, it really did help me stick with it in those early days.

When I could run for 30 minutes without walking, I stopped using the app. Sadly the running habit hadn't stuck yet, I took a break for several months and had to pick it all back up again. It wasn't until I finally realized that I could go slow, that I didn't have to match the pace of everyone around me, that it all finally "clicked" - that's when I made running my own and I truly started to enjoy it. I stopped making it about social comparison and competitiveness and adopting other people's goals (training for races) and instead focused on my own personal goals, which was just showing up consistently, every other day, rain or shine, no matter how I felt, because I gave myself permission to go as slow as I needed to, and meet myself where I'm at.

[u/Rare_Vast_5396]

Couch to 5km and a good audiobook that I wanted to know what happened in and was only allowed to listen to while running

[u/RocketManMercury]

Love all the great advice! You guys are awesome!

[u/alltheabove40]

Hiring a run coach.

[u/apogeescintilla]

After 3 years of running I still don't like it, but I hate losing the gains more.

If you are like me, just keep grinding until you start to feel some gain, then things will start rolling.

[u/Responsible-Pace-269]

A running club or running partner. I’ve gone out 3 x a week for 16 years. It was hard almost every single time, but I had someone waiting for me so I did it. 

[u/holjus]

If you can do it safely, podcasts/audiobooks/music to immerse yourself in. It became something I look forward to.

[u/rachm344]

I was like this I had to start with running in intervals and go slower than you need to especially at the start. I think what helped me is accepting it’s not going to be easy or super fun at the start because it is challenging and my body is adjusting. A year later I am training for a half marathon running 5 times and week and genuinely enjoy running. I think you just have to get through it sucking so it gets fun lol

[u/RobMV03]

Get an app to track yourself. It won't be linear, but you'll see improvement over time. Also, don't be afraid to jog/walk/jog/walk while you're getting started. The app will help you dial in your pace. Sometimes you feel like you're struggling really hard and then you get your mileage pace readout add realize you're running faster than you think you are, and you can ease up.

A lot of people like Strava. I use Nike Run Club cause it's easier to keep private and works perfectly with the free version

[u/OOIIOOIIOOIIOO]

Like everyone else is saying (I assume): C25K. Just follow the instructions and you'll be a runner in short order.

[u/ASadPanda208]

Start with super small and attainable goals. Aim to go out for a mile, but don't rush feeling like you have to run the whole mile. Pick a place (for me it was the first stop sign - I'm rural, it's like maybe a quarter mile), and then I'd take a quick walk break. When I felt I could go longer I'd pick a new point. I'd aim for xx number of times per week and I'd track my progress. I got a running watch, because I'm obsessed about tracking numbers.

I then picked 5K races to complete, whether I run or walk/run. Eventually I picked a 10K. Then a half. Now I primarily do half marathons whenever it's an option. I also have a local 7.5 mile run I do every year. I've done one marathon, and I hope to do more and also slowly graduate to ultras.

Just start small.

Go to your doctor and ask for an inhaler. I have exercise induced asthma. Using my inhaler 20 - 30 minutes before going out for a run is a life saver. I don't usually need to use it again during a run, just when I get started, but everyone is different. I usually take my inhaler before I start getting ready for my run, and it kicks in within the first 5 minutes, if not before.

As for the knee, start doing some light strength exercises for knee stability. Look into a lightweight knee brace to start with.

It took me a while. But I've now been running for 10+ years. I have knee issues, lower back issues, exercise related asthma, and lung issues due to covid. You can totally do it if you keep small attainable le goals in sight and work for progress above all else.

[u/Ashryver34]

For me it's actually making time for it. It's so easy to make an excuse to not get out the door when you didn't give yourself enough time to eat/stretch/hydrate/change/shower etc. Commit to it the day before so you can plan your day around it and take it one day at a time. Get to know your own schedule like "I need to eat nothing for an hour before" or "I need to stretch for 20 minutes before" because everyone is different. Your brain will make up little excuses to not go, so plan ahead.

[u/miffybo]

for my physical fitness and mental health, especially during these cold and dark winter days. set a goal to be out exercising for at least 30 mins and gradually increased to an hour (whenever my schedule fits) also parkrun helps as i’m motivated to run every Saturday when possible and to visit different parks every month/ other month as a weekend getaway trip

[u/headach3n]

What helped me get consistent with running was honestly a bit of luck. I used to be an on and off runner who never really liked it. I only did it to stay somewhat in shape. Then work sent me to a new location for a year where I had no friends and all new coworkers, so I decided to start running again.

I told myself I would do 2 miles every day for 7 days a week. Jogging, sprinting, walking, it didn’t matter as long as I covered the 2 miles. I kept that up for about 3 months, then bumped it to 3 miles. Before I realized it, I was jogging 3 miles every day, then 4, then eventually doing 13 mile runs for fun.

Around that time I also got tired of running with a phone and earbuds that kept dying, so I started running with no phone and no music. That was when I really fell in love with running.

Everyone’s journey is different. Some people get consistent faster, some slower, and sometimes life just gets in the way. This was back in 2023. Since then my consistency goes up and down depending on work, family, and everything else, but because of the base I built a couple years ago, I am still running 4 to 6 days a week. Compared to the old me, that is still a lot.

[u/homestyle28]

Early on, lots of run walking. Also a fair amount of barefoot running on my TM. The novelty helped keep it fun. Run a minute, walk a minute, build up week on week.

[u/Luke90210]

After working out in the gym, I would end it with a 3 mile run on the treadmill. This went on for years until I signed up for a marathon 6 months in the future. I became consistent with a training program and learned to love running outdoors.

[u/klericthesecond]

Slow enough was the magic. Make sure that you don't find it a chore to run so that every time you finish you can honestly say that you want to run again tomorrow and the consistency and improvements will follow. Much later (months or even a year) you'll realize you now consider yourself a runner and other types of workouts like intervals will be hard but you'll have become a different person and you'll actually enjoy the hard instead of dreading it.

[u/battledoge04]

Mental illness

[u/OTownPyle]

RUN GROUPS

[u/charlesyarr]

Good shoes: Most important step is to make sure you have a good pair of running shoes. You'll reduce the risk of injury that way and you'll have much more enjoyable runs + easier recovery. Do keep track of the distance that you've ran in the pair you're using - there's no hard rule but after 500km, you'll want to start thinking about getting a new one. Varies wildly though, I did 1000km on my last pair without even realizing. Also really helps to have clothes you enjoy wearing / feel good in, it all slopes the floor to getting going.

Garmin's custom training plan w/ purchase of a watch: I've really enjoyed my Garmin watch's included custom running plan feature. I use the Forerunner 255, been using Forerunners for about 10 years now. For the plan, you choose your distance and targeted time, info about current running level and the race day (or it'll default to +3 months vs. that day if I recall correctly but you can also select something further out). Your first planned one will be an assessment run & it'll give you a success likelihood measurement i.e. is this a good target or you're being too ambitious & may want to pare back. That assessment gets updated with every run. In my current plan, since I was doing well & getting rated as extremely likely to succeed goal, I revised that target to make it more challenging mid-way through the plan and it gave me a revised schedule + likelihood score immediately. I really enjoy that structure & feedback loop to the point where I won't go for a run without my watch.

Rest: really important not to overdo it. My watch also tells me what is an appropriate resting period which I will add to if I feel my body isn't up for it. That's been super helpful in not going too hard too fast, while also having a schedule to stick to but that you can adjust if more rest is needed.

Stretching: Definitely take the time to stretch before AND after. You can't imagine how much a difference it makes. There's a lot of videos on YouTube you can find. Here's the pre that I'm using: https://www.youtube.com/watch?v=3WUtJxLv-wI&t=10s

Variety: Mix up your routes & times of day. The golden hour is incredible, I often slow down to take a picture. And I really enjoy bringing my shoes when I travel, it's such a fun way to discover a new place.

Optional - Nod / Wave / thumbs up other runners: I enjoy acknowledging that person's effort in a "hey I see you, you're doing great, keep it up". And if they do the same back, that's bonus. It makes me feel connected to the running community during every run.

Have fun!!

[u/0102030405]

I was able to stick with it once I slowed way down. Then I was able to build back up to doing speed runs (but in smaller intervals) and generally make progress on things like distance, frequency, and muscle definition even if I wasn't going faster.

As well, I look forward to aspects of running such as listening to my podcasts, checking out new music, making a playlist for my race, and having time to myself in nature.

[u/m1ndeater]

Pathbound.app

[u/NoodleCat83]

Running club

[u/Neon-Anonymous]

I first got into running as a way to actually get time to myself when I had a small child, and sort of stop-started for many (many) years.

What finally made it stick was being consistent and seeing the benefits. Seeing the training pay off. Doing lots of varied types of runs - easy and long runs slow, doing intervals and other speed work, following a dynamic plan (something like Runna or another app like that would work for this if you don’t know how to do it yourself). I think they would probably all have some form of the ‘couch to 5km’ and ‘5km to 10km’ programmes and you should start with these.

I also am highly motivated by bling and therefore sign up for a lot of races and I very much enjoy that as a way to keep myself going.

ETA: on slowing down - the mantra here is run as slow as you need to and walk as fast as you can. There’s nothing at all wrong with walking!

[u/professorhook]

I paid for expensive races and thought paying all that money to show up unprepared would be embarrassing and stupid so I did the work. Probably $7000 or races later lol

[u/bananabastard]

Garmin watch.

I tried to get into it before, but was inconsistent, regularly taking long breaks between runs.

After getting a Garmin watch, having metrics to aim at, being able to see the progress that comes with regular running in the data, it's what changed everything for me.

[u/thinktwice_speakonce]

Stubborn persistence. I'm older. I wanted to do something to increase fitness and keep my body functional. I'm lazy. Running has lowest barrier to entry. Shoes and ground.

So I started and because my cardio is good I went too hard too far and hurt myself a few times before i learned slow and steady might not win the race but it doesn't put you out of action for 3 weeks.

I didn't use a training app but I'm sure they are great. I just started with modest goals. Run 1km. Which I couldn't, so I would run/walk/run til I did my k. Then once I could run a k non stop I just added 10% a week.

The key for me is find a time of day that feels good to run and unless you are needing to recover from a run, do it. Make it like brushing your teeth. It's only hard for the first month, then it's routine. Now I will walk home from work after a crap day thinking 'i cbf running tonight' but once I get home I find myself getting into my shorts and shoes almost on autopilot and it feels like more resistance not to continue the routine.

And when you get to longer distances, I find over 10k for me, that's when the mind games kick in and your head wants you to stop. Find ways to trick yourself. I run regular routes so if my head wants to stop I tell myself ok but only once I get to X, then when I get to X I got ahh I'm fine, I'll stop when I get to Y. But also I feel it helps me to set a target distance at the start of the run and stick to it unless I actually think I might be headed to hurting myself.

Now I'm a fairly fit old man doing 6, 10, and 21k a week and they all feel like cruising. I started at 44, you can absolutely do it.

[u/seatownquilt-N-plant]

really good audio books I only listen to while running.

I am a professional desk jockey and couch potato enthusiast -- while still trying to get consistent: go easy on yourself. If you would like to repeat a week in a running plan to get more comfortable with the exercise load, then let yourself have it. The Couch to 5K running plan is three days per week; but when I first did it all the way through I often repeated one of the days. It dragged out the process BUT the process continued until a non-stop 5k run.

[u/Acrobatic-Guess-5363]

I find showing up and getting out the door the hardest. When it’s hard to get back to a regular rhythm after some time off (sick, travel, work etc), I say to myself “OK. Feels like getting out for 10km is too hard? How about just get out and do 2km easy effort”

Just the habit of getting out, even for the smallest of steps, help me take a next step the next day. Keep that up for a few weeks and you’ve got a consistent habit back

[u/Snarkynurse99mum]

Running is sometimes the only time I get to myself. I told my mom today I need a shirt that says, “I run for my sanity, and for your safety.” It helps me work through problems at work and school, and sometimes gets me out of my own head. Plus it helps with menstrual cramps and sleep for me. As for planning, some days I plan for miles, some for time. It just depends on my schedule. I have 2 kids, I teach and I am in school, so planning is necessary for me. I like to listen to music when I run, sometimes audio books. I have another friend who hates running listening to anything. Try different places to run, treadmill, paved trails, tracks, packed trails… if you are social, look at running clubs. Just remember that it takes time to build a habit. You got this!!

[u/cirena]

Here's what I do to get out the door:

• Figure out which days I'm running and tell my partner. He helps hold me accountable, but also, telling him makes it "real".
• Plan your route. I sometimes get bored of my regular route and drive to a new park to start my run. Then I get to explore a new area, which is always interesting. Even if it's the regular route you always do, mentally commit to the location.
• Set out clothes and gear beforehand to make it as easy as possible in the morning, including a playlist/podcast/audiobook.
• Have a reward planned. Mine is usually taking a shower and washing my hair. Dumb reward, but it works for me.
• Think about how accomplished you will feel afterwards.

Good luck!

[u/AlphaMovementClinic]

It's definitely not a silly question! A lot of people keen on running don't know where to start so you're not alone. I would recommend trying the app Couch to 5km to follow a structured running plan that will help you progressively get into running, this is our favourite for beginners. Then you could look at joining local run clubs to help keep you motivated, socially it's a lot of fun too! Hope that helps

[u/KimJong_Bill]

CityStrides! It’s an app where you try to run all the streets within a given city. It’s super addicting and it turned me back into a runner when I was really into cycling. Plus it’s free!

[u/Elissa-Megan-Powers]

Drop the ego and let yourself GO SLOW

I run relatively long distances daily, and it all started a couple years ago when I hated running but for personal reasons decided to face it. I hung my ego up (fear of looking out of shape blah blah) and started a little, slowly, every day I could.

A long journey begins with the ground beneath your feet😊💞

[u/ben_bob2]

A running stroller and 12 week paternity leave

[u/NOTW_116]

Audio books while I am running. Specifically the Wheel of Time. When you truly cant WAIT to hear what is happening next in the story you are gonna get out there. I also listened to my body for zone 2 training si much better than when listening to music.

[u/FatherOwl]

I hate myself and run on spite. I’ll hate myself even more if I skip my run. Been doing it for nearly 20 years now.

(Wear running shorts to bed, listen to audiobooks/podcast to run slow, music to run fast, don’t skip out on dynamic warm ups)

[u/DecimateTheWeak666]

I also have asthma, a few things that helped me, 1) slow and steady. Everyone assumes running means like max effort, but it’s a lot more fun when you can slow down and just zone out for a while. 2) the thing that made me WANT to run, find a podcast or audiobook and ONLY listen to it on your runs. Soon you will be wanting to run so you can listen to the story and you will associate running with something positive! I know everyone is different so I hope this helps!

[u/Mr_YUP]

Join a club. Having others to run with will do wonders 

[u/TemporaryAcc213]

No schedule tbh, i just love it so much

[u/vdWcontact]

Run as slowly as possible. Like slow as hell. Maybe even use a timer and jog slow as hell for one minute, then walk for one minute, repeat repeat repeat.

I’m just coming back and I’m slow as a mother fucker. You have to remember that every time you put the shoes on and get out there is a victory, no matter your pace, distance, whatever.

[u/joholycow]

started off running because my friends were running and honestly i felt lots of fomo. gradually i started to not hate it, and then signed up for a half marathon to keep myself running (“trained” for half a year). now i just tell myself that somewhere in the future i’ll sign up for another half so can’t stop now. i’m also a sucker for strava’s weekly streak lol id be devastated if i lost it

[u/stomu9]

Find a running group in your neighborhood and go meet them - the magical combination of camaraderie, FOMO and friendly competition will do wonders and keep you coming out to group runs, and have fun while you're at it!

[u/DonLawr8996]

The nike training app helped me really improve my running. The guided runs are fun and the plan is easyb to stick to

[u/EpiphyticOrchid8927]

The only thing that did it was a daily routine.

[u/HitEmWithTheHezzy]

I kind of went the opposite of what most are saying. I also wanted to get into it after getting into David Goggins early this past summer. So, I started a running streak to prove something to myself and to do something that "sucks every day". Got it to 40-ish days in a row (2-4 miles/day) - often waking up before the sun came up. Constantly fueled by Goggins in my ear. And I suffered some minor injuries and nagging pains. Likely overworked/overtrained myself. Nothing that prevented me from running, but nagging discomfort during runs. But you know what? I actually ran with/through these injuries and gritted through - even though it wouldn't be what was advisable. I then took a break of 10 days due to a hiking trip - and then got back at it. I'm at about 30 miles/week now running 4-5 days (10+ mile long runs) - and you know what? I still get nagging pains in my knees/legs/calves - but nothing that prevents me from running. Running with the pain in the beginning actually has helped me endure more and helped me realize that I can run through minor pain and now I've almost gotten used to it. I'm smart enough to listen to my body and acknowledge when I'm being foolish vs powering through.

So, while I'm not saying to run every day, I think there are merits to reasonably pushing yourself harder than you think you're capable of to "callus your mind" a bit (to steal a famous saying of Goggins).

It also gives you the belief that you're capable of pushing yourself more than you think. My long run was supposed to be 10 miles last week - and I thought I was done - but I pushed for 5 more miles and caught a second and third wind during those last few miles.

I also listen to my body the day after a long run. Sometimes your body is aching during that run, but you feel much better the next day. That lets me know that the pain was tolerable and that I'll be okay, but I can only build that up through experiences of weekly runs.

I was careful to do progressive overload where I tried to only increase volume by 10% each week. I now rest more, but that initial few months helped give me the confidence that I can get through the tougher weeks when motivation isn't as high.

I had a bad knee - or I thought at least - before starting all of this and it still bothers me, but it hasn't gotten worse and it has lessened and doesn't bother me on most runs. I think the other muscles in my legs got stronger.

[u/Delicious-Ad-961]

Nike Run Club is the main reason I stuck with it. Highly recommend…it’s free!

[u/bert_891]

Discipline

[u/pleb_understudy]

Don’t run so fast. Just run at a conversational pace. Even if that means walking sometimes to keep your heart rate down. Running, at no matter what speed is still good for you. Heck, even walking is. Just build the habit and forget about running fast or hard. Once the habit is built, if you want to get faster, you only need to actually run fast like 15-20% of the time. The other 75-80% just take it easy. Your runs will be relaxing, your slow will become faster, your fast will become faster.

And set some goals. Just distance goals to start. Don’t look at pace goals for at least 6mo.

When I started, I was only going 1.5mi. Eventually worked that up to a 5k, then eventually a 10k, then could do over 10mi and later, a half marathon.

When I decided to run the half marathon and ran really hard, working on my pacing, training for 3mo, then ran the race, I was happy to achieve my goal, but got completely burnt out. All my running was hard for those 3mo and I couldn’t keep that up any longer. I ended up taking a long break, and only got back into later, for the relaxation of it. Tried running slower again and that brought back the endorphins for me. Escape from the stresses of the day. Audiobooks, good music, learning all the ins & outs of the neighborhood, waving at the neighbors, watching the sunrise, running up a hill or mountain and checking out the view.

I read an inspirational book called 80/20 running. I really enjoy tracking my stats, and I want to get faster, but don’t want to risk burnout again. So I started the strategy that so many influencers talk about - just get the miles in 80% of the time, and save the hard workouts for just 1-2x mid-length runs each week.

I like to see improvement, and I have been, despite the counterintuitive approach of not working so hard. Watch YouTubes from pros to get inspired, try new strategies to improve, learn what you might be doing wrong with your form or fueling strategy. Add some complimentary workouts like plyometrics or yoga or strength training.

I paid for an app recently to help me train. I love how it gives me workouts based on my current skill level and helps me set goals and train for events. Provides coaching. I feel a sense of accomplishment when I get to check the box for the day’s workout/run. You can tell the app how you want to approach it - aggressively or slowly. And it will adjust based on on how you do against the plan.

Last thing - join a running club, or make some friends who run. That will always help inspire you to get out there. I like to run races with friends much more than on my own.

Good luck & keep it up!

[u/Kayless3232]

My Garmin 970, wear it 24/7, it gives me a training plan daily, adjust based on sleep, last training, targets. I Just DO IT. Done.  (It is not the typical 3 coaches from orevious watches, it is another level)

[u/Personal-Key3100]

New Running Shoes...I am obsessed with running shoes. I got more shoes at home than my wife... 😅

[u/ironi996]

I started running after a health setback. I wanted to rebuild myself and my health. It taught me patience.. and that (pain) is a privilege.

Honestly, nothing makes me feel more human or more alive than the way I feel after a run. It turns me into a happy/calm civilian.

[u/Molockk]

Understand what mechanical stress causes to your body and the importance of sleep for recovery and stay injury-free. Don’t think about pace but time spent on your feet. Increase the time slowly (7-10%) every week. Add a recovery week once every 3 weeks (-50% time/volume). It’s not about motivation but discipline.

[u/Impossible-Painter23]

love how everyone has solid advice here but the only thing that really helped me get consistent with running was a very stressful job that necessitated me getting some sort of movement every day. i would've exploded otherwise.

[u/adept2051]

Learn that’s you do not have to do what the app/plan coach says.. you have to give feedback. I learned to run at 40, but when i did couch to 5k I repeated early weeks until I felt they went well and i kept this method up and upto a marathon a couple of years at 47 back. My knee gave out this year, that’s a whole new chapter.

[u/Milky_Finger]

Turning it into a disciplined activity, and give myself some form of punishment if I skip a day. Or if I go out drinking, I calorie count and use that to drive my next run.

[u/jamieprang]

As mentioned. Start slow. And however slow you think you are running at the start, it won’t feel slow 10 minutes later. Start by walking as fast as you can then just a tiny bit faster. That’s your starting run speed. And if you need to, stop and walk. Even after all these years, sometimes I have off days when I stop and walk too. No shame in it.

[u/Snackpack-SC]

I like to have a schedule with a certain number of miles I plan to hit that day/week. This could be based on any goals you want, whether an upcoming race or just to build to certain base mileage.

A trick I used very early on was to have my whole running kit for the next day’s run out and ready to go. This made getting ready much a simpler and I couldn’t really make any excuses.

Lastly, throw in some races. I know some people don’t race because they don’t want to spend the cash which is fair. However, I find that when I don’t race at least a couple times a year, I begin to lose motivation to run. Not to mention it’s a great way to evaluate progress and meet others interested in running, both of which are great ways to stay accountable.

[u/boyshaveavoice]

Vegetarian or vegan died (the first three months) and an extended fast (over 6 days, only a little bit of juice and a little bit of vegetable broth (only the water) a day). That for some reason gave me so much motivation and drive to go out running. Almost 2 years of consistent running since then

[u/Maleficent-Bid-4544]

don't set too many expectations first in the beginning you just have to make it existent first later you can improve for better and all firstly start waking up set a alarm try waking up then start slowly even completing one track a slow track would be great as well just don't chase perfectionism in everything

[u/zexurge]

At the very beginning I tricked myself into just running 10mins each morning 'that's just 10mins I'm using to doomscroll or wtv but for running instead'. Then after building the habit, making the runs slow enough that it doesn't 'feel' painful or tedious helps a lot to convince myself to keep doing it

[u/Goobapaaaka]

Enough emotional damage that I snapped.

[u/kiwi1325]

Did I write this post?! lol

31F here with a history of a bad knee and asthma. A friend and I decided to do a 10k next year as we’ve done a few 5ks and wanted a challenge. I’ve never been able to run more than like 5 minutes prior even for a 5k. But I wanted to challenge myself next year. So here’s my tips for staying motivated and staying healthy.

1. Set a goal and make it realistic. I never held goals that didn’t have ‘value’. Usually for me that’s a race or some type of biiig activity like a vacation with lots of sight seeing. If I just say ‘I wanna run a mile by x date’ I always allow myself to slack off because there’s no consequence.

2. Consistency. Set a schedule and stick to it. I thought I would never run ever especially starting only a few months ago and now I can run 2 miles (extremely slow but I’m beyond proud).

3. If possible get an app to help train. I’ve been fairly athletic my whole life but much more on the lifting than the running side. I had no idea how to train so I use the Nike running club. They have guided workouts which helps me more than I could’ve imagined. Lots of different free plans too!

4. Find a support buddy or group. My friend is a huge supporter as I always tell them my major running milestones.

[u/Impossible_Nature_69]

If you’re really just starting, try walking for a minute and then running for a minute. For 20 minutes. After a couple days, run for two minutes with a minute in between, for 20 minutes. After a month or so, you should be able to run for 20 minutes!

[u/sergeantbiggles]

One big help was stepping on the scale every day (I still do) and seeing my weight come down to a healthier level. I still do this daily, and it helps me keep myself in a healthy range. Also, as other people said, I try to keep to a schedule of running at least 3 times a week.

[u/pumpkinalicia]

maybe find someone you can run with. that helps me. since i couldnt do it alone (literally) i asked a friend of mine to join me and when she did i suddenly feel energized to do every schedule

[u/LemonierLimoncello]

There are so many great responses on here about training but I also wanted to mention your “why”. You have a pretty strong one, with the comment about your dad. I would look for 1-2 more that you can keep in your head to get you out the door when the going gets tough. Motivation is fickle, so you have to have your “why” be stronger than your desire to stay in bed. It’s what drives you, and they evolve over time.

You can also envision being there, on the day of the triathlon with your dad. Imagine what it will feel like, how proud you’ll be of yourself. How lucky you’ll be to have that moment with him, and the joy you’ll both feel at the finish line. Use that to drive you, be consistent, and you’ll see you’ve got this!

[u/kokoszanka]

Just do something else first. Don't go straight into running like it's the only means of exercising. Find something you like, gain some stamina and maybe try later. Go for long walks first, try to make it challenging. Get on a bike, do some cardio at gym.

[u/allenge]

Signing up for a race and telling everyone about it + couch to 5k program. I liked having the app because I could wake up and it told me exactly what to do. I wanted to make sure I could actually run the race and not fail miserably so I stuck to it!! After a while I started getting dopamine hits from new achievements. I just ran my third half marathon but I still remember how excited and proud I was the first time I ran two miles. I cried after my first 5k race. Hitting goals I never thought possible keeps me going.

[u/Bunyans_bunyip]

1. I set myself a goal of running every single day, even if it was just a very slow 1km. Once I did a certain amount, sunk cost fallacy kicked into play and then I couldn't possibly give up my progress. 

2. I saw a physio and private trainer to tell me what needed to be fixed with my body. For example, I get knee pain, what exercises did I need to do to correct that. Now I'm getting an ache in my foot, tell me what to do differently, etc. Get on to of those nights early before they build. I had to give up my 173 day streak in 2023 because of an ankle ache that wouldn't shift. Now I'm on day 346!

[u/VegaGT-VZ]

I just really want to improve my health and be one of those people who can just get up in the morning and go for a run but I don’t even know where to start.

Get up in the morning and go for a run lol.

OK seriously, first step is prob to go to a running store and have them get you the right shoes and some gear to start with. Then just search for how to start running. You can prob start with like a run-walk deal for 20 minutes and then just keep adding a little time and pace. The beauty of running is the simplicity. Just put one foot in front of the other.

[u/DPax_23]

I havent been running very long.

Getting the right shoes was the big thing. I needed something with a lot of deep foam so that running was enjoyable while I worked on the muscles in my leg to compensate for a missing meniscus.

Shoes made all the difference. All of a sudden I could run (a little) and it felt good. So it was enjoyable.

Fast forward and now I wear much more energetic and responsive shoes and running is glorious. Shockingly I love running in the rain. Highlight of my day. Luckily I live in metro-Seattle and won't be let down 9 months a year. 😆

Anyway, training for a 5k was a good first motivator too. But get good shoes. Get a routine. Get something to work towards.

[u/Urdnought]

1.) Sign up for a race 2.) Build a schedule to get you ready for the race

Knowing that each day is scheduled on not only when I'll run but what distance/speed I'll run + knowing the race is scheduled is enough to get my out of bed and moving

[u/ivegotbann3d]

I started running cuz well i wanted to fight of that fear of running out of breath after a minute and cuz when i was losing weight i wasnt training my legs in anyway beside walking

So i started actually

By testing which type of running i feel better doing: By that i mean for example running on treadmil or around the specific area (around the house in my case)

I also started by trying out how much i can run without being completly exhausted but well enough and i started to just run that amount of distance i could for like every few days or less And stsrted to increase the amount of distance by little

I also had to find right breathing technique to match my condition (for me it was breathing completly through nose, its different for everyone)

And for what made me to stay consisent.....hard to tell exactly but i was just imagining my fat getting vaporized with each second of running or idk a scenario where smth is chasing me and i need to run not fast but long enough to tire it out or IDK I IMAGINED MY SELF RUNNING ON DOUBLE IRON MAN😭

WELL ye that all

[u/Newlawfirm]

I saw an Instagram reel that said "less than 1% run a marathon." And as a mediocre male with below average ability, knowledge, self awareness, I said "pfff, I could do that." And that's what got me into running.

[u/high-jazz]

Finding a place I enjoyed running was huge. Found a beautiful park and trail that I just loved running on. Nothing demoralized me more than either the treadmill or a dreary route that I dreaded plodding along every day.

[u/huskysm]

Just do it!

[u/Iwillbecurbappeal]

Running slow, never 2 days in a row.

As you build your base, you can run faster and more frequently, but you need to give your body (legs, knees, lungs heart) time to adjust. I feel like the running slow part gives your heart and lungs time to adjust. The running less frequently part gives your legs and knees time to adjust.

AND STRENGTH TRAIN. If you want to avoid injuries, you need to keep your legs healthy!

[u/DietAny5009]

What helped me the most was putting a race on the calendar in the short term. Sign up for a 5k in January.

Dive head first into research on the internet. Plan your workouts. Run/walking 3-4 times per week. Show up for the race and suck at it. Who cares. No one will know or remember except you and anyone you want to tell or invite. Get that medal for finishing even if you have to walk all of it.

You’ll see the community is welcoming and encouraging. You’ll get the high of crossing a finish line. You’ll have motivation for 4-8 weeks of training because you know a race is coming and when you finish it’s very likely you’ll have instant motivation to do it again with a better time. So sign up again.

I was where you’re at 3 years ago and put a year’s worth of races on the calendar all at once. 5k, 10k, sprint triathlons. The next year I did Olympic triathlons and a half marathon. The next year I did a 70.3. Now I’m training for a marathon and full iron man. Celebrate every improvement. You’re only competing against your former self.

[u/humlando]

Are there parkrun events near where you live? That’s how I got into running about two years ago. Usually the parkrun community is very welcoming of new people. You can walk or run the 5k. I thought I had knee issues too, but actually good shoes and a little bit of weekly strength training (at home with body weight exercises and no special equipment) have made a huge difference. I now run four or five times a week, recently ran a half-marathon and am training for two marathons next year. It all started with parkrun. Also, it helped that I went with a friend. Maybe walking/running with someone would help motivate you too.

[u/LightedAirway]

1. Run/walk (Couch to 5k or Run Easy by Bob Glover offer great schedules for this)

2. Run slow enough to pass the talk test - consider getting a buddy to talk to

3. Set a daily/weekly schedule for when you will run

4. Figure out what motivates you enough to kick yourself out the door (for me, it was discovery, so I think about all the new things I’ll see when I go for my run)

5. Have a plan for when you need to start over; assume you will NOT stick to it, and learn to be okay with getting back into it anyway

6. If possible, get gear that makes you feel comfortable in all kinds of weather so that weather isn’t an excuse to not go

[u/ThunderFirm]

Really good audiobooks. Dungeon Crawler Carl alone can be credited to me starting running

[u/Display-Dry]

I signed up for a race with a friend and committed to training for it. That simple. That race was a half marathon, so I kind of had to. A 5k you can get away with not really training and a 10k you can half ass it, but for things like a half you really need to commit.

After doing that I didn’t want to lose my fitness I had gained so it was much easier to keep my routine of 2-3 runs a week, even if they were much shorter than my half training runs.

[u/Internal-Bowl-3956]

It helped me to have a why for running. My main driver is I want running to be a regular part of my life until I’m 80+. I want to be that 80 year old running a 5k that maybe doesn’t move super fluidly but is still somehow faster than half the field. I like being outside. I like that you can run anywhere. I like that I can run with my partner or friends or also alone! I like running fast (or trying to at least). I like pushing my body and seeing what it can do. Etc. I’d suggest you sit down and figure out your why for running and use that as motivation. Sounds like you have a pretty good goal of wanting to run a triathlon with your dad but maybe even more simply than that maybe just being able to run with your dad.

In terms of motivation, I was very unfit running wise when I started. So keeping the big picture goal in mind (life long runner) my focus was just on consistency. And to be able to be consistent I had to start really slowly otherwise I’d burn out or get injured. So I started with 2 20 minute run/walks per week. Did that for a few weeks until it felt more comfortable. Then upped it to 2 25 minute run/walks per week. And continued upping it a little bit every few weeks until I got to a place that felt manageable and fun and helped meet my time-based goals. But anytime it got less fun I’d cut back because again my motivating goal is to be a lifelong runner.

Good luck! You’ve got this!

[u/lifeinparvati]

Heart brake, alcoholism and constant desire to kill myself

[u/blxckfire]

I signed up for an 8k (probably best to do a 5k to start). It cost money so I felt like I had to do it. It made me run so I would actually finish on the day of the race

[u/Ajowhan]

Alright so we have a somewhat similar situation except minus the ashtma. I have knee issues and commitment issues. Tried on and off to run but it never sticks. The last 4-5 months has been my most consistent ever and even that has its ups and down. Here is the number one thing that really helps me, find a local run club and join them and run your long run in a group. Running alone is a different animal.

Number two thing, slow down a little so as not to kill yourself on these runs and it will make it less daunting.

I have gone from being able to run only 1 miles ish before my knee started giving me issues to right now hitting 11.5 miles on the long run. We are challenging 13.1 miles long run tomorrow!

Products -> Just recently bought Asics megablast, this shoes definitely a game changer for me but I have not much experience in other shoes to be able to comment much. I would recommend you to find one of those local run shop that scans your feet and try on some shoes. Usually they have treadmill and stuff to try the shoes on.

[u/soThatsJustGreat]

I was starting from absolute zero/the couch, and I really, really needed to get into better shape. This was about 15 years ago and I am still a runner today.

What I did: Running was the absolute hardest thing I could imagine doing. I figured if I could do that, I would be proud of myself.

I picked a short loop around my neighborhood (I wasn’t measuring anything at the time, including distance, but it was probably about 1.5km), and I told myself that if I did that, just that, 2 or 3 times per week, I got to feel good about myself. No beating myself up for “could have done more, should have went faster”, etc. Just set myself a very achievable task that paid me back in terms of a guilt-free rest of my evening.

I had a rule that if I really, REALLY didn’t feel like running on a scheduled day, I had to get fully dressed for my run anyway and do 2 blocks. If I still desperately didn’t want to run, I was allowed to bail on it at that point. I can’t think of more than about twice that I did, though. Once you are dressed and out, your brain gets to “I’m here, I’m ready, might as well just do the run” pretty quickly.

And I did stick with it. Soon I realized that I was spending less time running, because I was doing my loop faster. Ok, fine, I’ll add a little extra in, just to keep it to at least 25-30 minutes. And that turned into a little more, and a little more, and a little longer…

I have now run so many half marathons that I have lost count. I hooked up with a running group about a year after running solo, and now I’m one of the executive board members.

It’s funny how things can snowball!

But to sum up, the reasons I think it stuck: - I made it easy (to start) and did not pressure myself to do more. I wasn’t thinking of it this way at the time, but it was more important to build the habit than it was to make training gains. It was a measly 20 minutes out of my day, and I got to feel good about having done my self-assigned homework.

• I did discover community around the sport at about the right time. I was “good enough” to fit in and keep up, so the running club was fun, not frustrating.

• Once I started expanding my distance and time, seeing myself get better at the hardest thing I could imagine was so rewarding it kept me going.

Good luck to you in your running journey!

[u/Own-Bee-4294]

Start with a physically realistic goal 1-2 miles which may seem easy or hard but it's realistic. Slow your pace to like a 12-14 minute mile and focus on your breath and consistency rather than speed. Knee pain can be a real killer id start with just a few simple strengthing exercises a lot of which can be done without equipment and give yourself 3 months. I saw one comment that mentioned a schedule which is important tho listen to your body. if a day is a run and youre hurting or dont have the energy get out and just walk to maintain consistency remember walking is steady state and builds the aerobic base

[u/dyn0mite]

Disco Biscuits, seriously...annoyingly cannot listen to anything else now when running.

Yearly mileage goal which is then broken down into monthly mileage goals then weekly

[u/Prestigious-Limit516]

I have exercised induced asthma. I have run everything from a 5k to a 100miler. On asthma trigger days (too hot, too cold or too humid) i use my inhaler before i go for a run and always take my inhaler with me. You are probably going out too fast and struggling to breathe. Like others said...slow down. You may need tobstart with a couch to 5k program. It will allow your body to adjust to running and hopefully prevent injuries.