How to Get Started - and not f****** quit!

Start Tomorrow, Not Next Week
Don’t get trapped in over-preparation—waiting for perfect conditions never works. Lace up your shoes and start running; you'll feel the benefits sooner than you think. Don't wait for everything to be "just right"—your body and mind will appreciate your action, even if you're not fully ready.

Start Slow and Keep it Manageable
Burnout often results from overexertion. Start with manageable distances or times, such as a brisk 10-minute jog or a walk-run mix. Gradually increase intensity and distance as your body adjusts. This approach helps prevent injury and makes running enjoyable. Small achievements create momentum, enabling you to run farther and faster than expected.

Set Goals You Can Actually Achieve
Setting realistic goals is vital for motivation. Instead of aiming to run a marathon immediately, focus on smaller targets—like jogging for 10 minutes or completing your first 5K. Celebrate these victories, as each milestone proves progress and provides a dopamine boost that encourages you to continue. As your goals evolve, so will your confidence.

Make Running Part of Your Routine
Consistency is key to making running a habit. Choose a time that fits your schedule—morning or after work—and stick to it. Making running a non-negotiable part of your day helps you show up even when motivation wanes. With running as a routine, it shifts from motivation to habit.

Don’t Go It Alone: Get a Running Buddy
Running with a friend makes it more enjoyable and increases your commitment. A partner keeps you accountable, turning running into a social event where you can catch up and celebrate achievements. If you lack a running buddy, consider joining a local running group for motivation and camaraderie.