1. Set Ridiculously Small Goals
Forget that marathon for a second. Here’s a hot tip: start small, as in tiny. Make your first goal so embarrassingly simple that you can’t not do it. Like, “I’ll run to that lamppost,” or, “I’ll run for three minutes.”
Real talk: research shows that small, achievable goals keep us motivated. A study in The American Journal of Health Promotion found that starting with shorter workouts made people almost 80% more likely to stick to their routines after six months. So maybe aim to survive 5 minutes instead of prepping for a 5K. Small wins add up.
2. Suit Up Like a Pro (Even if You’re Not)
A good pair of running shoes is essential, but carbon plates and space-age foam aren’t the only things you need (though, if you’re ready to invest, carbon-plated shoes are scientifically proven to improve efficiency by up to 4%—because if you’re not into math, know this: 4% faster is way faster). Get something comfortable, and maybe add some cushioned socks that make you feel invincible.
Bonus Tip: Studies show that if you buy cool new gear, you’re 100% more likely to post about it on Instagram, which, in turn, adds about a 50% chance your followers will expect to see you actually use it. Accountability achieved.
3. Pace Yourself… No, Really
First-time runners tend to start at approximately “Cheetah Escaping Extinction” speed and end at “My Legs Don’t Work Anymore” speed, usually within the same 10 minutes. Aim for a conversational pace, where you could technically say, “This isn’t so bad,” without sounding like you’re mid-asthma attack.
Here’s the science: research from The Journal of Sports Sciences tells us that pacing properly is a learned skill. And if you learn to start slow and finish strong, you’ll have less muscle damage and fewer injuries. Try the “talk test”: If you can’t talk, you’re running too fast. And if you’re in the middle of a Shakespearean monologue, well… pick it up.
4. Make It Hard to Skip Your Run
Set up future you for success. Lay out your running clothes before bed or change into your workout gear at the office (even if you look suspiciously like the guy who “totally runs every day”). Studies from the British Journal of Sports Medicine show that setting up environmental triggers can increase exercise habits by nearly 40%.
Want some extra motivation? Make bets with friends. Or better yet, tell them you’ll donate $5 to something you hateevery time you skip. Want to avoid funding your least favorite team’s merch fund? That’s incentive.
5. Track Your Progress (with Real Numbers, Like a Nerd)
If you’re going to run, nerd out with some metrics. Count the miles, the minutes, even the calories. Studies suggest that people who track their exercise are way more consistent, and one app study found that people who log their runs stick with running 30% longer. Plus, there’s something deeply satisfying about watching a graph that shows you ran 1 mile this week and 5 miles a few weeks later. That’s progress, baby.
6. Recruit a Buddy, or Let Your Playlist Be Your Companion
Running alone? Yawn. Running with a buddy? Less yawn. They say misery loves company, so grab a friend who can’t run any faster than you, or cue up a playlist that makes you feel like a superhero. A study from Frontiers in Psychology found that people who listened to music with a higher tempo were 15% more likely to finish a run.
Or, if your playlist is just old enough to make you feel like you’re Rocky training in the 80s, even better. Sometimes, a little throwback power ballad is what it takes to keep you from waving down an Uber halfway through.
7. Make Rest Days Non-Negotiable
Yes, you read that right. If you’re actually going to keep running, rest days are part of the equation. A study from The Journal of Strength and Conditioning Research found that people who took scheduled breaks were less likely to burn out or suffer overuse injuries. So sit back, guilt-free, and picture yourself conquering the next run like a well-rested beast.
8. Give It Three Weeks, Then Pat Yourself on the Back
This one’s huge: studies show it takes about three weeks to start forming a habit. Get through that initial “What have I done” phase, and after a few weeks, running starts to feel almost… normal. People who stick with it past the first month are 60% more likely to become lifelong runners, according to a study in Behavioral Medicine. So after those 21 days, get a celebratory burger or a new running playlist.
In Summary: Lace Up, Show Up, Repeat
Getting into running doesn’t mean you have to become a “runner” right away. Start with the lamppost, embrace the new gear (or at least the socks), set small goals, take pride in every mile, and remember to go slow enough that you actually want to do it again. The magic happens when you keep showing up.
So here’s to the start of something great—and maybe even to that distant marathon. Who knows, right?
