How To Start Running And Not Hate It (5 Steps)

Yay! You’re here to gear yourself up and learn to enjoy running. Yeah you heard me, enjoy!

Running seems to have gotten a bad rap, which is understandable. Most of us think of it as something that only a select few “crazy” people enjoy, and the rest of us only suffer through it. We never really “got” how to start running.

If you’re looking to learn how to start running, you will be thrilled to know there’s a way to enjoy the process. Running is not just a weight-loss tool and when done correctly can be a huge source of empowerment.

Well buckle in, let’s go through exactly how to start running if you hate it right now.

1. Frame Running in Your Mind as A Self-Care Tool—Not a Weight-Loss Tool

First of all, as humans, we have a finite amount of willpower to spend each day. And it takes a decent amount of it just to convince yourself to get out of bed and brush your teeth some days. Are you really willing to use all of the willpower in your reserves to do something you hate, just because you think you have to? 

Even if you’re able to keep up with that regime for a while, it’s not going to last long and you’ll be left feeling even worse about running than you did when you started.

If the ONLY reason you want to learn how to start running is to lose weight, I’d recommend you try some of these more effective, less painful tools instead: eating fewer processed foods, finding movement you enjoy, and incorporating resistance training.

(Check out this article for more details on Why Diets Never Work and How To Actually Lose Weight.)

Figure Out Your “Why” And Run With It

Ha, pun.

Whatever draws you to running other than weight loss–ie. building discipline, clearing your mind, managing anxiety, or building a relationship with your body that makes you feel strong and powerful, those are the “why’s” that will keep you going when the running get’s tough.

Related: “What’s Your Why? How To Craft a Strong Personal Why Statement (With Examples)

Good Reasons To Start Running Besides Weight Loss

• Running can help you develop an appreciation for your body.

Running is a way to connect to your body and begin building an appreciation for what it can do—a welcome change from the kind of thoughts we usually have about our bodies.

• Running can improve your mood instantly.

A good run releases endorphins so that in an instant, you can literally change the chemistry in your brain and be in a better mood. There has never been a time that I finished a run and was in the same mood I was before I left!

• Running will improve your self-confidence.

And every time you finish a run, you get to bask in the pride of knowing you completed something challenging–and you’ll be amazed at how quickly you are miles ahead of where you started. Ha, pun again.

The easiest way to learn to enjoy running is to notice the positive feelings it gives you before, during, and after each run.

2. Start From Where You Are

This is generally one of the first pieces of advice I offer when it comes to changing habits in any facet of your life–but especially in learning how to start running and actually enjoy it.

Sometimes, it can feel so overwhelming to think about the size of the gap between Where I Am and Where I Want To Be, that we’re tempted to do one of two things: 1. Not start after all. or 2. Try to convince ourselves we’re further along than we really are.

Neither of these are good options and the second one is dangerous: you’ll likely end up hanging up the running shoes because of injury, burn out, or overwhelm.  

It’s better to be a beginner than to never begin, so start from where you are.

The only way to be successful when starting something new is to be totally honest with ourselves about where we are starting from and give ourselves the grace and permission to start there.

In the beginning of learning how to run, you may need to include some walking or resting. Even if you’re starting place is ten minutes of stretching on either side of a ten minute run, then THAT is where you start! And that’s amazing. Because now that you know your starting place you can create a plan to start working towards where you want to be—and plans are how goals are accomplished.

3. Use Music To Motivate You

I think we can all agree that music has the power to change your mood instantly.

When you’re trying to talk yourself off the couch to get going, one of the best tricks you can use is having a pump-up song ready to go.

I highly recommend getting yourself a pair of wireless headphones that will stay out of your way while you run, and that you can count on to transport you to your own little planet where you have energy and motivation.

For longer runs, I use this over-the-ear pair that stays on with my sweat, and for shorter runs I love my AirPods that let me change songs just by tapping them rather than fumbling with my phone. (Feel free to use these links to go straight to my faves on Amazon!)

When you’re already feeling low on energy and motivation to get out for a run, I promise you’re not going to want to scrounge around for the perfect song that brings you out of your funk.

Make a playlist ahead of time so it takes minimal effort to throw in your headphones when you need it.

4. Don’t Allow Negative Self-Talk During Runs

Trust me, I know how easy it is to slip into a LOUD deluge of thoughts like, you’re tired already?! You’re so lazy. You’re so out of shape. You’re such a slob. Blah blah.

If you take one thing from reading this, let it be this: Don’t let your brain mean-girl you.

YOU are perfect. YOU are out here reading blog posts to try to better yourself and accomplish your goals. And YOU deserve to hear only lovely things.

I know our brains can be so mean—and we all need to practice quieting that voice in all areas of our life.

Give yourself permission to start with this one safe place. While you’re at the beginning of your journey, just learning how to start running, include a rule that it’s a time where you won’t allow mean thoughts in your mind. When it tries, you can replace those thoughts with, I’m out here honoring myself and my body. I’m getting better every day. I’m worthy of kind words. I’m proud of myself.

Related: Rewire Your Brain and Change Your Negative Self-Talk (4 Simple Steps)

5. Break Up The Distance You’re Running Into Shorter Parts

Last but not least, I have one technical tip for you.

Our bodies are generally a LOT stronger than we give them credit for.

Your brain is likely going to ask you to stop long before your body would.

To be clear, I am NOT saying you should push yourself to an unsafe level that is hurting you. In the beginning, while you’re just learning how to start running, it might take a little time and grace to figure out your limits. Be patient in discovering when it’s okay to push yourself a bit further and when it’s better to walk, sit, drink some water, etc.

Train Your Mind Along With Your Body

Because your brain is probably going to be your biggest enemy in the beginning of this journey, I’ll share with you the way I sort of “trick” my brain to allow me to keep going when I know that it’s just being a whiner baby.

Setting a finite goal for the duration of your run, like “I’m going to run two miles,” or “I’m gonna run for half an hour without stopping,” can be super overwhelming! When the only goal you’ve set for the day is so far away, you’re much more likely to feel overwhelmed and stop early. Train your brain to go the distance with you by being realistic with the goals you set.

Set Lot’s of Milestones Along The Way

Instead of setting big, win/lose goals for the day, set smaller milestones along the way. You can even make up the milestones as you’re on your run.

I’ll say to myself, okay I’m not gonna stop running until I get to the stop sign. Then I’ll make it to the stop sign and think nice! High-five, self, you made it. Now I’m gonna go until the end of this song. Rinse and repeat. Even once you’ve learned how to enjoy running, this is still an incredibly useful trick to use—the goal posts just become slightly further spaced like, okay I’m gonna finish this mile, I’m gonna do five more minutes etc.

The benefits of this technique are the your brain stays “entertained” throughout the run, you get to have more “wins” throughout the run, and you’re teaching your mind that it’s more capable than it thinks.

Before you know it, you’ll be saying okay I’m gonna finish this last stretch to my front door.

You’re one run away from being a runner. No matter what anyone says, all it takes to be “a runner” is to, you know, run.

Be kind and patient with yourself because you are already doing it. You don’t have to be perfect today, tomorrow or ever and you still get to be proud of yourself.

Happy running!