So, You Want To Start Running?

By the time you’ve Googled “how to start running,” watched five marathon montages, added running shoes to your cart (but didn’t check out), and told a friend “I’m thinking of getting into running,” you’ve already completed the hardest part: you’ve thought about it.

Running as an adult should be simple, and yet, it’s also terrifying. Most runners don’t like running. Not in the beginning. Not even in the middle. But there comes a point eventually, where your body eases into it and you actually start enjoying it.

You don’t need to be fast. You don’t need to go far. And you definitely don’t need to look like you were built in a Nike lab to get started—no on cares and no one is watching. And even if they are watching, trust me, they’re just impressed that you’re doing what they can’t do.

You May Also Like: Why Rucking Is A Game Changer For Dads

So, if you’ve bought the Alo shorts and you’re considering how to start, here’s a beginner’s guide to how to start running.

Lower The Bar

Your first run shouldn’t feel or look like you’re some Greek god covering 8 miles and you were destined for this. Expecting immediate success only means you’re setting yourself up for failure.  You have to take small steps initially. The goal of your first run isn’t distance, pace, or glory. It’s showing up. Put on clothes you can sweat in, step outside, and shuffle forward. Call it a “run,” call it a “weirdly fast walk,” call it whatever you want. Just move.

Before you start running, maybe get into the habit of regular exercise with some walking—not leisurely ‘window shopping’ walking but power walking. This will help you get out there, find a route that you like, and just get you moving. As much as walking for 20 minutes a day for a first few days can be an excellent way to start your journey.

You May Also: Why The Smartest Runners Are Jeffing Their Way To Finish Line

Scale Up Slowly

After a few weeks, when you feel a little more comfortable, start running slowly for five minutes. Yes, you will be tired after. Nobody said this is magic. But it’s a start!

Most new runners fall into the same trap: they run like they’re being chased. Two blocks in, they’re gasping. Five minutes later, they’re Googling “how to tell if your lungs are collapsing.”

Slow. Down.

Run at a pace where you could talk. Not sing opera, but chat. If you can’t, ease up. This is called a “conversational pace,” and it’s where real endurance begins.

You should increase your mileage by 10 percent every week ideally. So, if you run 10 minutes per day for five days during your first week, you should only add one more minute to each run the following week.

Trust me, it will get easier—as long as you’re consistent and you build your mileage slowly. By doing so, you not only prevent physical burnout, but mental burnout as well.

Learn Your Body Language

Firstly, there’s this idea—fueled by social media and toxic gym bros—that if you’re not hurting, you’re not working hard enough. That’s nonsense. In your first few weeks, the smartest thing you can do is stop before you’re totally gassed. Why? Because you want to come back tomorrow. This isn’t about heroics. It’s about momentum. That slow, steady drip that turns into a habit.

Secondly, you need to know that not all days are the same. If one day you feel like your body is falling apart, it’s not being weak. It’s being honest. Walk. Take a rest day. Give your body a break when it needs it.

It’s good to be consistent but it’s even better to understand how your body works so you don’t burnout.

The Myth of the “Runner’s High” (and Other Lies)

There’s a common myth that running rewards you quickly. It doesn’t. It hurts. It’s slow. You feel heavy. Your legs do this thing where they pretend they’ve never walked before, let alone run. You might wheeze. Your face might turn a colour previously unknown to human skin. You’ll question every life choice that led you to this. That’s all part of it.

What gets you through those early weeks isn’t discipline. It’s curiosity. The question isn’t, can I be a runner? It’s, what would happen if I just kept going?

You don’t need to start with a training plan or a goal race or a fancy watch. You need shoes that don’t punish your feet and a reason—any reason—to go out the door. Maybe it’s stress. Maybe it’s heartbreak. Maybe you just want to feel like you own your body again. Whatever it is, let it pull you.

Get Good Shoes

Running is one of the cheapest sports to get into. Until it’s not. You don’t need gadgets, but you do need shoes that respect your anatomy. A good shoe won’t make you run faster but a bad one will sideline you with shin splits and knee injuries.

Set the Vibe

Your running cues are personal. Maybe it’s a playlist. Maybe it’s the same ratty sweatshirt. Maybe it’s the podcast you only let yourself listen to when you run. Use cues, rewards, rituals—whatever gives you that go feeling.

Author Charles Duhigg, in The Power of Habit, breaks habits down into cues, routines, and rewards. Running is no different. Nail your cues (time of day, shoes by the door, motivational garbage TV after), and you’ll start showing up on autopilot.

Forget Motivation. Find a System

Motivation is fleeting. Systems are sustainable. Build a running habit like you’d build a skincare routine: low effort, high reward, and consistent. Don’t wait for the stars to align. Don’t wait to “feel like it.” You won’t. Some days, you’ll hate it. Go anyway. Track your runs—apps, watches, notes in your phone. Progress is addictive.

You May Also Like: India’s Ancient Martial Arts

Ritual Over Routine

The best runners treat running like a ritual. Not a chore, not a punishment, not even a workout. Something they do to return to themselves. That might mean running at sunrise while the world’s still quiet. Or in the rain, when everyone else has given up. Maybe it’s your Friday 5K with mates, followed by a flat white and a pizza. Whatever it is, the consistency matters more than the distance.