If you’re a new runner, you might assume that feeling uncomfortable, slow and out of breath means that you’re doing something wrong. I definitely felt that way when I started running.
I didn’t grow up as a runner and for most of my life I never saw myself as an athlete—however, after losing 100 pounds, I started running as a way to stay active. In those first few months, my runs were short, uncomfortable and quite humbling.
I quickly learned that running doesn’t get easier because you suddenly become faster or fitter, it gets easier because you start building foundational habits which support your body during runs—rather than fighting it.
These habits don’t require any fancy gear or complicated training plans, they’re just small shifts you can make when it comes to how you approach each run—especially when you’re first getting started.
If you want running to feel less intimidating, then focus on these three habits from the get-go. They helped me go from struggling through short runs to building both confidence and consistency as a runner. Even now, they continue to make my runs feel more sustainable.
1. Watch your pace
One of the most common mistakes that new runners make is trying to run too fast. I’ve been guilty of this myself. I was trying to challenge myself and thought running was supposed to feel hard right away. I pushed my pace until I was gasping, and this approach made all my runs miserable.
Your first runs should be slower and easier than you’d think. Your pace should be conversational, meaning you could speak in short sentences with someone if you needed to.
If doing that feels hard then take a minute to walk, that’s totally acceptable and part of the process. Run-walk intervals are one of the most effective ways you can build endurance without burning yourself out.
2. Think about your breathing
Breathing is a key part of running and its importance and effectiveness is often overlooked. Breathing “the right way” can completely change the way you feel during a run.
When I first started running, I held a lot of tension in my shoulders and chest, this made my breathing shallow and frantic. Once I learned to control my breath, I felt much more comfortable when running.
When you’re running, you should focus on breathing deeply into your belly rather than your chest. A simple rhythm—such as inhaling for two steps and exhaling for two—can be an effective way to help regulate your pace and keep your nervous system calm.
If you get panicked and out of breath at any point, slow down and reset your breathing before you continue.
When you breathe effectively, you support oxygen delivery to your muscles and this reduces the chances that you’ll feel the need to stop. It also keeps your mind relaxed, which makes running less of a mental challenge.
3. Aim for sustainable consistency
The best habit you can develop with running is showing up consistently in a way that is realistic for your lifestyle. Running doesn’t have to be something you do daily, and it doesn’t have to be long or intense to be effective. When I stopped chasing perfect training weeks and focused on doing what I could maintain, I progressed much faster.
When you’re getting started, you should aim for two or three short runs per week. Keep them easy enough that you’re not dreading the next one. Creating that positive association builds momentum and can keep you excited about running.
Also, be sure to make rest days a part of your routine—resting doesn’t make you weak or lazy.
Sustainable consistency turns running into something you can and want to return to. Over time, those small but manageable runs can help running become something you look forward to and thrive at.
