A Beginner’s Guide to Start Running: How to Build Confidence, Endurance, and Joy on the Run

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I don’t care what anyone says, running is NOT easy. I did track and cross country and high school and then ended up competing as Division III athlete in college and let’s just say that I had a very love/hate relationship with running for a long time. After college when I wasn’t being forced to run anymore, I stopped running. I got into weight lifting instead and really started to enjoy it. After a few years, I decided I wanted to start running again. Getting back into running (and distance running especially) was not easy, especially being a few years older. When I started running again, I could barely run 2 miles. Here are some things I learned while getting back into running, and actually enjoying it.

Why would someone want to start running in the first place? 

Running can have a lot of benefits. Some of those include health benefits (heart health, stress relief, better sleep, improved mood), mental benefits (confidence, discipline, and time outside), and it really doesn’t cost all that much to get started.


Here are some of the basics to get you started. 

  1. Gear

    • Shoes: This one is SO important. If you can get fitted for running shoes, I would. If not you may have to try a couple of pair to see what you like. Here are my recommendations: Brooks Ghost 17 Neutral Running Shoe, Women's Ultraboost 1.0 Dna Sneaker

    • Clothing: Moisture-wicking clothing is the best for running. If you plan on running in different weather conditions, it might be a good idea to get some layers. You can always use what you already have too if that works for you. Be aware of high-vis a reflective material if you plan to run in the dark. Here is some clothing I recommend: Lululemon leggings (I know they’re expensive but they are so worth it), Fabletics (they have sales literally all the time), Running Shorts (from Amazon), Workout Top (from Amazon). 

    • Accessories: These are mostly optional but as you become more advanced they may be helpful: Fitbit (the one I use), Garmin Watch (my husband uses this one), Light Hi-Vis Vest, Hydration Belt (super helpful on long runs!), Running Hat (great for keeping sweat/sun out of your eyes).

  2. Set Goals

    • Start small: No need to go crazy at first. You can do a run/walk combo for 20 minutes to start or something similar. There are plenty of “couch to 5k” plans out there to follow that are great for beginners.

    • Consistency is Key: Don’t try and worry so much about how fast you are running. Focus more on how consistent you are. Once you are more advanced, then it may make sense to focus more on speed if that is your goal. 

    • Sign up for a race so you have something to work towards!

  3. How to Make Running a Habit

    • Schedule your runs ahead of time

    • Find your “why” and revisit it often

    • Run with a buddy, find a running group, or use an app 

    • Track your progress (distance, pace, how your body felt, etc.)

  4. Common Mistakes to try and Avoid

    • Skipping rest days: Don’t even get me started on this one. Rest is just as important as the work is!

    • Doing too much too soon (remember, start small!)

    • Neglecting warm-ups/cool downs

    • Comparing yourself to others: You are on your own journey!

  5. Recovery and Injury Prevention

    • Stretching/foam rolling: You can do this one in front of the TV. That’s the best part!

    • Replace running shoes: It’s said you should replace running shoes every 300-500 miles. Not replacing running shoes can lead to pain/injury. 

    • Listen to your body: Some days your body is telling you no. And that’s ok!

  6. How to Keep Going

    • Celebrate the small wins (first week, first 5k, first time running without walking, etc.)

    • Listen to music, podcasts, audiobooks, etc. 

    • Practice positive self talk while running

    • Change routes and scenery to keep it fun

Every runner was once a beginner, and this is your journey. You can make it whatever you want it to be. I encourage you to start where you are and just get out and try it. Some days you will not be up for it (trust me) but it can truly be rewarding and it does get easier I promise! If you are brave enough to start your running journey I’d love to hear about it! Let me know via email thedriftlessblog@gmail.com or message me on Instagram @thedriftlessblog. And don’t forget to subscribe below!