How to Start Running if You Hate it: A Beginner’s Guide Why Run?

How to Start Running if You Hate it:

  • Running improves your physical health. Running is one of the best ways to strengthen your heart, lungs, muscles, bones, and joints. It can help you lower your blood pressure, cholesterol, and blood sugar levels. It can also boost your immune system, prevent or manage various diseases, and reduce your risk of injury.
  • Running enhances your mental health. Running can help you relieve stress, anxiety, and depression. It can also improve your mood, self-esteem, and confidence. Running releases endorphins, which are natural chemicals that make you feel happy and relaxed. Running can also give you a sense of accomplishment, purpose, and meaning.
  • Running is fun and social. Running can be a great way to enjoy nature, explore new places, and meet new people. You can run alone for some peace and solitude, or with others for support and motivation. You can join a running club, a parkrun, or a charity event. You can also run with your family, friends, or pets.

How to Start Running

Now that you know why running is good for you, let’s see how you can start running if you hate it. Here are some steps that you can follow to make running easier, safer, and more enjoyable:

  • Get the right gear. The most important thing you need for running is a good pair of running shoes. They should fit well, be comfortable, and suit your running style and terrain. You can go to a running store and get fitted by a professional, or use an online tool to find the best shoes for you. You should also wear appropriate clothing that is breathable, lightweight, and weather-appropriate. And don’t forget to bring some water, a phone, and some music or podcasts to keep you entertained.
  • Start slow and gradual. One of the biggest mistakes that beginners make is to start running too fast, too far, or too often. This can lead to injury, burnout, and frustration. The best way to start running is to follow a beginner’s running plan that guides you through a series of walk-run intervals. For example, you can start by running for one minute and walking for two minutes, and repeat that for 20 minutes. Then you can gradually increase the running time and decrease the walking time, until you can run continuously for 30 minutes or more. You should also start with two or three runs per week, and rest or cross-train on the other days.
  • Find your pace and rhythm. Another key to running is to find your own pace and rhythm that works for you. You should run at a speed that feels comfortable and sustainable, not too easy or too hard. A good way to measure your pace is to use the talk test. You should be able to talk in full sentences, but not sing. If you can’t talk, you’re running too fast. If you can sing, you’re running too slow. You should also find your own rhythm by breathing deeply and evenly, and matching your breaths to your steps. For example, you can inhale for two steps and exhale for two steps, or whatever feels natural to you

How to Enjoy Running

The final step to start running if you hate it is to learn how to enjoy running. Running doesn’t have to be boring, hard, or painful. It can be fun, easy, and rewarding. Here are some tips that can help you enjoy running more:

  • Set realistic and specific goals. Having a goal can give you a reason to run, a direction to follow, and a way to measure your progress. But your goal should be realistic and specific, not vague or unrealistic. For example, instead of saying “I want to run more”, say “I want to run 5K in 30 minutes by the end of the month”. This way, you can break down your goal into smaller and achievable steps, and celebrate your achievements along the way.
  • Track your progress and reward yourself. Another way to enjoy running is to track your progress and reward yourself for your efforts. You can use a running app, a journal, or a calendar to record your runs, your distance, your time, your pace, your mood, and anything else that matters to you. You can also use a running watch, a heart rate monitor, or a GPS device to get more data and feedback on your performance. And don’t forget to reward yourself for your hard work. You can treat yourself to something you like, such as a massage, a smoothie, a movie, or a new running outfit.
  • Mix it up and have fun. The last tip to enjoy running is to mix it up and have fun. Running doesn’t have to be the same every time. You can vary your routes, your distances, your speeds, your terrains, and your companions. You can also try different types of running, such as trail running, hill running, interval running, or fartlek running. You can also add some fun elements to your runs, such as games, challenges, or surprises. For example, you can play “I spy” with your running partner, or run to a random destination, or wear a funny costume.


Running is a wonderful activity that can benefit your body and mind in many ways. But if you hate running, you may not be able to enjoy these benefits. That’s why I wrote this blog post to show you how to start running if you hate it. I hope you found it helpful and informative. If you follow these steps and tips, I’m sure you’ll be able to start running with joy and confidence. And who knows, you may even fall in love with running and become a lifelong runner. Happy running!

1: How to start running today: a beginner’s guide – Runner’s World

2: Running for Beginners: How to Get Started – Verywell Fit

3: How to Start Running at Any Age: Strategies and Tips – Healthline

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