Here’s the thing, you can start running anytime your heart desires and if you’re considering it then I wouldn’t wait for the new year. Start now!
Why Start Running Now?
If you’re setting out to make lifestyle changes in the new year and want to make running a part of that then that’s amazing and I’m so proud of you for taking that first step.
Starting the new year out on the right foot can be super motivating and allows you to plan ahead for the year if you want to sign up for a race. If you have plans to lose weight or improve your eating habits then running is the perfect complement to doing so. All of these things go hand in hand and once you start running, weight loss and eating habit changes follow.
In 2017 I was just wrapping up my 100 lb weight loss journey and I was on a mission to find a new goal to work towards. I signed up for a Spartan obstacle course race and running was going to be a part of that so I then began my running journey. Fast forward to 2022 and I was running at a competitive level. Shortly after I began running competitively I also began writing about running for multiple well-known health and fitness websites and I am now a certified running coach.
I am a UESCA certified running coach, social psychology PhD, runner, and health and fitness writer and I am on a mission to inspire others to allow running to change their lives in the same way it changed mine.
Step 1: Set Realistic Goals
First things first, you have to start out with a goal (or multiple goals) in mind. This is the best way to motivate yourself and set yourself up for success. As I mentioned, I started running because I had signed up for a race. Signing up for a race is a great long-term goal. You can also set short-term goals such as being able to run a mile without stopping or running 3 times a week for a month straight.
When setting goals you should follow the SMART goal framework. As a social psychology PhD, I am well versed in habit change and goal setting and this was very helpful for me during my running journey. SMART goals are goals that are specific, measurable, achievable, and timed.
An example of a SMART goal would be, “I will run/walk 5 miles a week every week for 4 weeks.”
Do keep in mind that beyond just writing out a goal like this, you should write down things that you intend to do to help you succeed. It’s a good idea to start a journal where you write down your weekly intentions and keep track of what you accomplish.
Step 2: Gear Up
Running can be affordable since you don’t need any equipment and you don’t need a gym membership. That being said, you do need proper gear to help prevent running-related injuries. The most important piece of gear you need is quality shoes. While there are other helpful pieces of gear, this one is the most important.
I went to a local running store and chatted with their employees about finding shoes when I first started running and I recommend you do the same. You will need to let them know where you plan to run (roads, trails, treadmill) and any specifics about your feet such as having a wide foot, a history of injury, and any specifics you may know about your foot arch.
They will likely bring you various shoe options (you can also let them know your budget) to try on and may even have you run on a treadmill so they can evaluate your gait (the way your lower body moves when you run). You don’t have to buy shoes from them but you should take their input into consideration if you buy elsewhere. Places like runningwarehouse.com and REI are great for purchasing shoes because they allow returns if the shoes don’t work out.
On top of good shoes, you’ll want to make sure you have clothing that’s appropriate for the weather you’re going to run in. Ideally you want to wear moisture-wicking materials. As you get more into running you can start to consider things like hydration vests, a running belt or your items, a GPS watch, and a heart rate monitor.
Step 3: Follow a Beginner-Friendly Plan
It’s really important that you ease into running if you’re new to it. If you run too much too soon you risk injuring yourself and setting yourself back before you even truly start. Doing a combination of walking and running is totally acceptable when you first get started. I’ve written a 10-week Running Plan for New Runners for another website that you can check out or, if you have some experience running I also have one here on my blog that you can follow. I’m also available to write custom-running plans.
I was attending a group training gym when I first started running and I actually got injured several times due to lack of proper guidance. I eventually hired a running coach and she taught me a ton about running progression.
I know that starting your running journey can be exciting, especially if you feel you are doing well. That being said, it’s super important to take rest days. Running puts a lot of stress on your body and it needs time to recoup. If you still want to move on your rest day that’s totally okay! We call that an active rest day and going for a walk or a leisurely hike or bike ride is okay for most people.
However, it’s important to listen to your body. Take a nap if you need to and make sure you are eating plenty of protein and replenishing your electrolytes.
Step 4: Build Healthy Habits Around Running
Yes, running is a healthy habit but, if you don’t approach it correctly it can cause more harm than good. To get the most out of your running journey you need to prioritize hydration, mobility, fueling your body, and warm-ups.
Your body needs fluid and electrolytes to help replenish what you lose through sweat when you run. Water is great but you should also consider mixing in an electrolyte powder. I love LMNT but there are tons of different electrolytes to choose from.
Eating whole foods is a great way to stay strong and healthy during your running journey. Focus on getting calcium through dairy products and plenty of protein to keep your bones and muscles strong. You can supplement with protein powders if you want to but as long as you include protein in every meal and incorporate it into your snacks as well you will probably be good to go (though every person has different needs).
Your warm-up doesn’t have to be anything fancy and neither does your mobility routine. Consider checking out this piece I wrote about my pre-run warm-up. You just want to make sure your lower body and core are ready to move along with you.
Last but not least, seek out social support. Try to find a local running group or a friend who wants to join you in your journey. You can even find like-minded people on social media to interact with and help encourage you and keep you accountable. One of the greatest benefits of running is supporting your mental health and the more positive social impact you have, the better.
Overcoming Challenges
A running journey can be filled with ups and downs. I experienced crazy highs at the peak of my journey. I competed in over 40 obstacle races, ran a 50 K, and traveled around the country with friends to compete. It changed my life and I will be forever grateful for that.
However, life got hard when I struggled with the loss of a loved one, a sick parent, and my own mental and physical health issues. I let running get away from me and that was really hard. Luckily I realized that as long as my body remains able, running will always be there for me when I am ready for it.
I am currently hopping back on the wagon after falling off and I am excited to start training for a 50k in the fall of 2025.
Struggling is a part of most journeys but it doesn’t have to end them. During my running journey, I had to work to overcome body dysmorphia, disordered eating habits, exercise addiction, physical injuries, and mental struggles, basically, you name it, I went through it.
The important thing is to find ways to get yourself excited and motivated and don’t be afraid to change things up when need be. You will change as you move through your journey because the journey will change you and that’s part of the beauty of it.
I would love to hear about your running goals or journey. Feel free to share in the comments or reach out on social media!
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