How To Start Running (While Enjoying It)
- TJ Martino
- Apr 7
- 4 min read
You’ve thought about it before.
Maybe you’ve even tried.
The weather gets better, you see people outside running, and part of you wants to do the same.
But there is hesitation.
You are not sure where to start.
You do not want to get hurt.
You do not want to feel like you are starting over and failing again.
So you wait.
If that sounds familiar, you are not alone.
A lot of people want to get into running, but never fully commit because they are unsure how to start the right way.
And most of the time, that hesitation is valid.
Because the way most people start is exactly what sets them up to struggle.
What Most People Get Wrong
When people decide to start running, they usually jump in with the mindset of:
“I just need to go out and run.”
So they:
Go too far
Go too fast
Go too often
And within a few weeks, something starts to hurt.
Or they feel exhausted, discouraged, and fall off completely.
Making running feel harder and less enjoyable than it should.
This is not because running is not for them.
It is because their body was not prepared for the demand.
What Is Actually Happening
Running is not just cardio.
It is a repetitive, high-impact activity that places stress on your joints, muscles, and connective tissues with every step.
Each time your foot hits the ground, your body has to:
Absorb force
Control that force
Produce force to move forward
If your body is not prepared to handle that, it will find a way to compensate.
That is when things start to break down.
Why People Get Hurt or Quit
Most people run into problems for two main reasons:
1. Doing Too Much Too Soon
Your cardiovascular system adapts faster than your joints and tissues.
So you may feel like you can keep going.
But your body has not caught up yet.
That is when issues like shin splints, knee pain, or foot pain start to show up.
2. Lack of Movement Quality and Strength
If your body is not moving well, it cannot distribute force efficiently.
That means certain areas take on more stress than they should.
Over time, that leads to irritation, pain, and frustration.
What You Should Do Instead
If you want to get into running and actually stick with it, the goal is not to prove how much you can do.
The goal is to build capacity.
How to Prepare Your Body Before You Run
Before you even think about increasing mileage, your body needs to be prepared to handle the demands of running.
A few minutes of targeted movement can make a significant difference in how your body absorbs and produces force with each step.
This is not about stretching just to stretch.
It is about getting the right areas moving and working together.
Here are a few exercises we use to prepare the body for running:
1. Start Slower Than You Think You Should
This is where most people struggle.
You need to start at a level that feels almost too easy.
Think:
Short distances
Slower pace
Run-walk intervals if needed
This allows your body to adapt without being overwhelmed.
2. Progress Gradually
A simple guideline:
Increase your total running volume by no more than 10 percent per week.
This gives your body time to adapt to the increasing demand.
Consistency matters more than intensity.
3. Build Strength Alongside Running
Running alone is not enough.
You need strength to support it.
These are the same qualities you begin building with the movement prep exercises above.
4. Pay Attention to Feedback
Some discomfort is normal when starting something new.
But sharp pain, worsening symptoms, or changes in how you move are not.
Your body is always giving you feedback.
The goal is to listen early instead of waiting until something forces you to stop.
5. Make It Sustainable
You do not need to run every day.
You do not need to be perfect.
You need to be consistent.
Find a routine that fits your life so you can keep showing up.
The Bottom Line
Running is one of the best things you can do for your health.
But your body has to be prepared for it.
Most people struggle not because running is too hard, but because they try to do too much before they are ready.
When you prepare your body, build gradually, and stay consistent, running becomes something you can actually enjoy and sustain.
If you have been thinking about getting into running but are not sure where to start, or you want to avoid the cycle of starting and stopping, this is where we can help.
At EVO, we assess how your body moves, build a plan around your current level, and help you progress in a way that keeps you consistent and injury-free.
Click here to book a Discovery Visit.
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