If you’ve made it this far

You’ve already outsmarted your Gremlin.

So let’s talk about how to make your first run a success because that one sets the tone for everything that follows.

How to Begin Without Burning Out

If you’ve never run before (or if you’re restarting), don’t sprint out the gate on Day One - that’s the fastest route to injury and frustration.

Instead, focus on building the habit of movement. If that means walking for 30 minutes, that’s perfect. Add a few seconds of jogging if you can, but no pressure. The goal is simply to get your body moving and your mind used to showing up.

When I first started running about ten years ago, I went all in on gear. I bought every “runner thing” imaginable: tech T-shirts, leggings, shoes, socks, headbands, belts - you name it. I wanted to look cute and “sporty.” 

But looking back, I think I was more interested in looking like a runner than being one. 

True runners can distinguish instagram posers a mile away - and that was me. 

Don’t get me wrong! There’s nothing wrong with buying new outfits to get motivated. But motivation fades. Habits don’t.

Your first run doesn’t have to look like a movie montage. No fancy outfit. No special watch. No perfect pace. Just you, a good pair of shoes, and a bit of discipline to begin.

What You Actually Need

1. A comfortable pair of shoes

For my first week, I wore my old sneakers on the treadmill. You don’t have to wait for fancy new shoes - run with what you have.

Your first run shouldn’t be strenuous. After you complete your first week (or two), reward yourself with a quality pair of running shoes. They’re the single most important thing you can invest in.

I personally use the Hoka Clifton 9, which has been great for me. Years ago, I tried custom orthotics after a short visit to a podiatrist. They were expensive and painful, and I ended up abandoning them. A solid pair of shoes is enough for most people.

If you can, visit a running store for a gait check. I didn’t at first because I was barely running then, but I plan to when I switch out my current pair. Do what feels right for you. You may need more than a pair to rotate around but we’ll get to that later.

2. Clothes you already own

During Covid, we bought a treadmill, and I started running at home in my lounge clothes. I hated the whole ritual of “getting ready” for a run, so I eliminated outfit decisions entirely - one less excuse to skip it. As my mileage increased, I switched to a sports bra and cycling shorts.

I was a pretty big girl back then & shy about running in tight clothes outside. But at home, I didn’t have a care in the world. My kids got used to seeing “mommy flab” bouncing around the living room in what basically looked like underwear.

When you have rolls, there’s also a lot of rubbing and friction,  and preventing that becomes an art form. That’s when I realized that a simple pair of cycling shorts or snug underwear was easier, cooler, and saved me from the daily “what do I wear” decision fatigue.

Don’t overthink what to wear. Comfort beats coordination every single time.

3. A running app 

There are several out there - couch to 5k is probably the more popular one. C25k even lets you try a few days free before subscribing. If you like to listen to music or watch a show, you just need an app with a timer. You don’t need to track distance yet - just time. Set a 20-minute timer on your phone. That’s it. 

Consistency > data.

How Often to Run in Your First Week

Aim for 4 days a week. Not more. Not less.

If your legs can move and you don’t have any major health issues, you show up. 

You’ll surprise yourself. Your body is capable of far more than you think.

Here’s a sample schedule to get you started (incorporate a few mins of warm up & cool down):

If you can’t do 20 minutes, do 15. But don’t go below that.
You owe yourself at least 15 minutes - not for your job, your family, or anyone else.
This is your time. Protect it. Be unapologetically selfish about it.

The goal isn’t to survive the run.
It’s to finish thinking, “I can do this again.”

Recovery Days Matter

Wednesday, Friday, and Sunday are your recovery days according to the sample plan above. Take them seriously.

Do. Not. Run.

It’s so easy to get overconfident and increase your distance or pace too soon and that’s exactly how injuries happen. A single injury can set you back weeks or even months. It’s just not worth it. 

Ten years ago, I ignored recovery and developed plantar fasciitis. I still feel it and have to manage the pain in different ways before and after every run.

Then, during a recent 10K, I got too cocky again. I pushed too hard, developed sciatica during my half-marathon taper week, and had to withdraw. 

I vowed never to be that stupid. Don’t make that mistake.

Where to Run

Choose a place that feels safe and familiar - a quiet neighborhood loop, nearby park, or treadmill.

When I restarted recently, I followed the Peloton Road to 5K program. Having an instructor guiding me felt like having a buddy cheering me on. If you can find a running partner, even better.  

Accountability makes all the difference.

The first 10 minutes will feel awkward. You’ll wonder why you even started.
Your breath might be uneven. Your legs might feel heavy.

The next 10 will feel worse.

By the last 10, you may question everything - maybe running isn’t for me, maybe I should just stick to strength training.

That’s all normal.

Keep showing up.

One day, something shifts. Your body remembers the rhythm. Your mind quiets. You feel strong.

That’s the moment runners chase - not the perfect pace, not the finish line, but that quiet alignment of body and mind.

Don’t worry about the time or the distance.

Worry about showing up.

You don’t need to be a runner to start running.
You become one by showing up - four days a week, one minute at a time.

If you’re planning your first run this week, reply and tell me where you’ll be running from.  I’d love to cheer you on.

And if you know another person who’s been thinking about running but hasn’t taken that first step yet, forward this to them. 

Sometimes, that tiny push is all it takes.

Stay Beautiful, Stay Powerful.