How to Start Running (Without Hating Every Step)

Architecting Wellness

31 Jan 2025 — 2 min read

Want to start running but don’t know where to begin? Learn how to make running enjoyable with beginner-friendly tips like the run-walk method, proper shoes, and a simple weekly routine.

I had no idea my journey to running the 2022 Boston Marathon would start two years prior when I went on a three-mile walk. I woke up the next morning embarrassed of my muscle soreness, and knew something needed to change. Slowly (literally) but surely, walking turned into running, and the rest is history.

I get it, running can feel intimidating, especially if you’ve tried it before and hated it. The good news? Running doesn’t have to be painful or exhausting. It’s all about starting smart, and here are some types I wish I knew. Here’s how to start running the right way and actually enjoy it.

1. Start Slow & Use the Run-Walk Method

One of the biggest mistakes beginners make is starting too fast. Running should feel manageable, not like an all-out sprint. A great way to begin is the run-walk method, where you alternate short running intervals with walking breaks.

Example: Run 1 minute, walk 2 minutes (repeat for 20-30 minutes).
Research from the Journal of Sports Medicine shows this method reduces injury risk while improving endurance.

2. Get Proper Running Shoes

Wearing the wrong shoes can lead to shin splints, knee pain, and discomfort. Visit a running store for a gait analysis to find the best fit for your feet and stride.

3. Focus on Time, Not Distance

Instead of worrying about running a certain number of miles, focus on running for time (ex: 15-20 minutes). This helps your body adapt and keeps the pressure off.

4. Build a Routine & Strengthen Your Body

Aim for 3 runs per week to build consistency.
Incorporate strength training and mobility work to prevent injuries.

5. Celebrate Small Wins & Enjoy the Process

Your first mile, longest run, or feeling stronger during a workout are all victories. Running is about progress, not perfection.

Takeaway
Running doesn’t have to be miserable. By starting slow, using the run-walk method, and staying consistent, you’ll build endurance, prevent injuries, and actually enjoy the process. So lace up, take it one step at a time, and enjoy the journey!

Stay safe, stay healthy!

Martin Foley - Founder, Architecting Wellness

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