Step by Step: How to Begin Running and Stick with It

A Personal Beginning

I first wanted to run after I lost my grandfather. He was a PE teacher and coach who loved to run, and when he passed, I felt a deep desire to feel closer to him. Running became my way of honoring his memory.

I started slow. My first mile took 15 minutes, and I felt every step. But I kept going, showing up consistently, and gradually pushing myself forward. Today, I run a 7:30 mile, all thanks to persistence and simply getting out there. Along the way, I became fascinated with the ways running benefits us, both mentally and physically, and that curiosity has turned into a passion: helping others, especially women, start and stick with their own running journeys.

“Running isn’t just exercise, it’s a way to reconnect with yourself, your emotions, and your goals.”

Why Running is So Important for Health

Running is one of the simplest and most effective ways to improve overall wellness. Here’s why:

Physical Benefits:

• Strengthens your heart and lungs

• Builds stronger bones and joints

• Improves endurance and stamina

• Supports healthy weight management

Mental Benefits:

• Reduces stress, anxiety, and depression

• Boosts mood through endorphin release

• Enhances mental clarity and focus

Emotional & Empowerment Benefits:

• Builds confidence as you reach new milestones

• Helps process emotions and cope with challenges

• Creates a sense of accomplishment and resilience

“The benefits of running go beyond the physical, it strengthens your mind, body, and spirit.”

How to Get Started: Step by Step

Starting doesn’t have to be intimidating. Here’s a beginner-friendly approach:

Step 1: Start Slow
Walk-run intervals are perfect. Try:

• Run 1–2 minutes, then walk 2–3 minutes

• Gradually increase running intervals over time

Step 2: Invest in the Right Gear

• A supportive pair of running shoes

• Comfortable, moisture-wicking clothes

Step 3: Set Realistic Goals

• Focus on consistency over speed or distance

• Running 2–3 times a week is a great start

Step 4: Warm Up and Cool Down

• Dynamic stretches before your run

• Gentle stretches afterward

Step 5: Track Your Progress

• Use a journal or running app

• Record distance, time, and how you feel

How to Keep Going: Consistency is Key

Consistency is everything. Even on tough days, putting on your shoes and stepping outside is a victory.

Tips to stay consistent:

• Create a schedule and stick to it

• Find a running buddy or join a local group

• Mix routes, music, or podcasts to stay motivated

• Celebrate milestones, no matter how small

“The key to progress isn’t perfection, it’s showing up, day after day.”

Running Longer Over Time

Building endurance happens gradually. Here’s how:

• Increase mileage slowly (no more than 10% per week)

• Focus on run duration, not speed

• Include strength or cross-training to prevent injuries

• Listen to your body and rest when needed

Small improvements add up. Over time, your runs will feel easier, longer, and more rewarding.

The Mental and Physical Benefits You’ll Feel

Mentally:

• Clears your mind and reduces mental clutter

• Boosts confidence as you reach milestones

• Helps process stress and emotions naturally

Physically:

• Strengthens your heart, muscles, and bones

• Improves posture and flexibility

• Increases overall energy and stamina

Closing Thoughts

Running started for me as a way to honor my grandfather, but it became so much more, a source of healing, growth, and joy.

Whether your goal is to manage stress, improve fitness, or try something new, running offers something for everyone.

Start small, stay consistent, and enjoy every step. The journey from a 15-minute mile to a 7:30 mile taught me that persistence pays off, and that the biggest step is simply getting out there.

“Running is more than a workout. It’s a journey that strengthens your body, clears your mind, and empowers your spirit.”