So you want to start running but you’re not sure where to begin?
Here’s what I wish someone had told me when I was a beginner runner. Plus everything that helped me stick with it, even as a midsize mom balancing life, movement, and everything in between.
1. Follow a Program (Accountability is Everything)
Running without a plan can get overwhelming fast. That’s why I recommend following a beginner-friendly program, one that meets you where you are and builds you up gradually.
I personally love the Runna app for its supportive coaching style, flexibility, and built-in structure. Whether you’re working toward a 5K, 10K, or just want to build the habit of running a few days a week, this app has something for you.
✨ Try Runna for free with my code: BONNIE
Link https://web.runna.com/redeem?code=BONNIE
2. Invest in Shoes That Work for You
Everyone’s feet and stride are different. The best running shoes aren’t what’s trending on TikTok, they’re what feel good on your feet. Head to a local running store and get fitted by a pro. It’s a game-changer.
I personally wear and love the Nike invincible 3, but get what works for you, not just what looks good on someone else’s Instagram.
3. Wear Gear That Makes You Feel Confident
Look good, feel good, run better. I’m all about leggings that don’t roll, bras that hold, and gear that actually fits a midsize body.
If you’re not sure where to start, I put together my Running Holy Grail Blog Post with all the exact pieces I wear for comfort, performance, and confidence at a size 14. Spoiler: most of it is from Amazon or Lululemon, and it all holds up on real-life bodies.
4. Have a Goal to Work Toward
Write it down. Put it on your fridge. Tell a friend. It doesn’t have to be big, but it should mean something to you.
You don’t need to run a marathon (unless you want to!), but you do need a reason to keep showing up. Whether it’s your first 5K, a local fun run, or even just running a full mile without stopping, having a goal makes it real.
5. Go Slow. Walking is Still Winning.
Repeat after me: Your pace, your race.
There is no shame in walking. None. In fact, most beginner running plans (including Runna!) incorporate walk breaks to help your body adapt and avoid injury. Going slow, honoring your pace, and building consistency is way more powerful than burning out trying to sprint.
Final Thoughts:
You don’t have to look like a runner to be one. You just have to start. Lace up, press play on your plan, and meet yourself on the pavement, exactly as you are.
Running has changed my body, yes. But more than that? It’s changed the way I feel about my body. I move because I love myself, not because I hate myself.
You’ve got this.
