How to Start Running (and Actually Love It)
A Beginner’s Guide to Getting Moving + Free 4-Week Plan PDF 🏃♀️
So, you’re thinking about running? Maybe you’ve tried before and stopped. Maybe you’re curious but a little intimidated. Or maybe you just want to get healthier and figure out what all the hype is about. Whatever your reason, starting to run can feel like a huge leap—but it really doesn’t have to be.
Welcome to the first post in my beginner-friendly Running Guide series!
Over the next few posts, I’ll break down everything you need—from starting out, to workouts, prep, and motivation.
But today, we’re keeping it simple. Let’s dive into my personal running story, common beginner struggles (and how to handle them), and a flexible 4-week plan to get you confidently moving.
✨ The Running Guide Series
Your step-by-step guide to falling in love with running:
🏃♀️ Part 1: How to Start Running (+ Free 4-Week Plan) (you are here!)
👟 Part 2: Running Workouts Explained (Easy, Tempo & Intervals)
🥯 Part 3: Prep for Your Runs (Fuel, Gear, Warm-Up + Checklist)
🌟 Part 4: Staying Motivated + Injury Prevention
My Running Story
I started running about six years ago. Back then, it was just an on-again, off-again thing. Honestly? I was running mostly because I thought it was what I had to do to lose weight and get fit. I wasn’t trying to improve or go far. But I did love that feeling afterward—the energy boost, the calm, the little sense of accomplishment.
Fast forward two years, and everything changed. I finally bought my very first proper running shoes (huge difference), and started watching YouTubers like HollyBFitness, who inspired me with their marathon training and beginner-friendly tips. I never imagined I could run 3 km straight—yet just weeks later, I hit 5 km without stopping. That’s when I felt truly unstoppable. And it all started with a little patience, consistency, and learning the right way.
Common Beginner Struggles (And What You Can Do About Them)
1. I’m slow and it’s demotivating.
You’re not alone. Everyone starts somewhere. Speed doesn’t matter at the beginning — it’s about building endurance and falling in love with movement. Run at your pace, walk when you need to, and celebrate every small win. Running is a personal journey, not a race.
2. How do I control my breathing? I always get out of breath.
Breathing can be tricky at first. Try this: inhale for three steps, exhale for three steps. It helps regulate oxygen flow and stops that gasping feeling. Breathe through your nose and mouth if you can, and keep your posture relaxed. Breathing gets easier with fitness.
3. I get bored easily. What keeps you entertained?
Podcasts are my go-to for keeping boredom at bay. Music can help too — I’ve put together a special Spotify Summer Running Playlist that I LOVEE. But the best advice I can give? Create your own playlist with songs that motivate you personally. Find what works for you—whether it’s music, podcasts, audiobooks, or even just observing your surroundings while you run.
4. I’m worried about injuries. How do I avoid them?
Don’t rush! Start slow, listen to your body, and don’t skip rest days. Good shoes and socks make a huge difference (more on this soon). If pain feels sharp or unusual, rest or see a pro. Always warm up and cool down.
5. How should I fuel before running?
Keep it light — a small snack 30-60 minutes before runs works great. Think banana, toast with peanut butter, or a small yogurt. Avoid heavy meals before running. We’ll cover fueling and recovery in more detail soon.
6. Motivation dips—especially after hitting a goal like a 5k.
Totally normal! After that first 5k, it’s easy to feel “done.” The key is setting fresh, small goals and remembering your why. Changing up your routes and workouts helps keep things exciting. We’ll talk motivation more in post 4.
Mental Barriers — The Real Challenge
For me, the toughest part was mental. I kept telling myself, “I can’t run without stopping.” That voice always held me back. But I switched the narrative to, “I can do this. I know I can keep going. If people can run marathons, I can trust myself to run one more kilometer.” Positive self-talk is powerful — whenever doubt creeps in, remind yourself why you started. Running is as much mental as physical — and you’ve got this.
Running Form Basics — Start Smart
A few form tips that helped me avoid early mistakes:
Keep your head up, eyes forward, not on your feet.
Relax your shoulders — no tension needed.
Aim to land mid-foot, not heel-first, to reduce impact.
Let your arms swing naturally, bent at about 90 degrees, to help with rhythm.
No need to be perfect — just stay aware. Form will improve with practice.
Rest and Recovery — Your Secret Weapon
Running every day sounds intense, but rest days are just as important as run days. Your body needs time to repair and grow stronger. Skipping rest can lead to burnout or injury. So, embrace rest as part of your plan. Gentle walks, stretching, or yoga on rest days can help you recover.
Your Starter 4-Week Running Plan (Easy & Flexible)
Here’s a simple, no-pressure plan to get you moving consistently:
What’s Coming Next in the Series?
Understanding different types of runs (easy, intervals, tempo)
How to prep your body right (fuel, gear, blister prevention)
Staying motivated and avoiding injuries
Bonus: Your Printable 4-Week Running Plan PDF (Sneak Peek to Paid Sub Benefits)
I created a printable PDF of this 4-week plan so you can keep it handy and track your progress with checkboxes and quick tips.
Grab it here: Download your 4-Week Running Plan PDF
Feel free to print, save, or share with a friend starting out too! 🎀
Note: This printable plan is usually part of the paid subscriber experience—consider it a little sneak peek of the benefits waiting for you!
Final Thoughts
Starting to run isn’t about speed or perfection — it’s about simply starting. Celebrate your progress, listen to your body, and remember every step forward counts. If I can do it, so can you.
What’s the biggest mental or physical hurdle you’re facing right now? Drop a comment below or send me a message — your question might inspire the next post in this series!! 💞
Thanks for this simple running guide! I hope to start soon with this :)