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I’ll never forget my first cross country practice in high school. I laced up a pair of old sneakers, and set off trying to keep up with the team leaders. A half-mile later, I was gasping for air, a stitch in my side, and walking home in what felt like total defeat. I was so focused on being fast that I missed the whole point of starting. If I could go back and give that younger me some advice, it would be these seven simple truths.
1. Go Slow
This is the most important rule of all. Beginners often think they need to run at top speed to see results. Instead, focus on a pace you can comfortably hold while having a conversation. This builds your aerobic base, making future runs feel easier and more enjoyable.
2. Let Go of Expectations
Forget what you see on social media or what others are doing. Your running journey is your own. Whether you run for five minutes or fifty, you're a runner. Celebrate the effort, not just the outcome.
3. Invest in Comfortable Shoes
Your shoes are your most important piece of gear. You don't need the most expensive pair, but you do need a pair that fits well and feels comfortable. Go to a specialty running store and get a proper fitting. It can prevent a lot of pain down the road.
4. Vary Your Pace
Most of your running should be at an easy, conversational pace. This is where you build endurance. A few times a week, you can add some short bursts of faster running to build strength, but the majority of your miles should feel easy.
5. Enjoy It
Running should feel good. If you're constantly dreading your runs, something needs to change. Find a scenic route, listen to a great podcast, or run with a friend. The more you enjoy it, the more likely you are to stick with it.
6. Don't Be Afraid to Walk
Walking breaks are not a sign of failure. In fact, many advanced runners and coaches use a run/walk strategy. It's a fantastic tool for building endurance and reducing the risk of injury, especially when you're just starting out.
7. Listen to Your Body
Your body is constantly sending you signals. Acknowledge the difference between normal muscle fatigue and pain that could lead to injury. If something hurts, slow down, stop, or take a rest day. Pushing through pain can lead to weeks or months of recovery later on.
Starting to run is a big step, and you’ve already taken it. Be patient with yourself, embrace the process, and remember that every mile, no matter how slow, is a victory.
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