Born to Run: How to Get Started on Your Running Journey

If you’re new to running—or even just thinking about starting—there’s a good chance you feel some combination of hesitation, curiosity, and maybe a little dread. That’s totally normal. Running has a reputation for being hard on the body, mentally grueling, and reserved for “fit people.” At EVO, we’ve heard it all: “I’m not built to run.” “I hate running.” “I haven’t run since high school.”

And yet, a funny thing happens once people start. Little by little, those same people begin showing up for themselves. They stop dreading the process. Some even start to enjoy it. Over time, they begin to feel stronger, more confident, and more in control of their health.

If you’re ready to explore running, you don’t have to jump in with high mileage or race-day goals. You just have to begin with one step—literally. This essay is for you: the beginner who’s curious but unsure, motivated but hesitant. Here’s how to approach running in a way that’s safe, sustainable, and maybe even enjoyable.

Starting Where You Are

First, forget any idea that running needs to look a certain way. There’s no perfect pace, no gold standard distance, and definitely no shame in walking. In fact, one of the most effective ways to start running is by using intervals—short periods of jogging mixed with walking. Something like one minute of running followed by two minutes of walking, repeated for 20–30 minutes, is a fantastic place to begin.

The key here isn’t intensity. It’s consistency. Your body will adapt over time, but it needs space to do so. You’re not just building endurance—you’re teaching your body how to absorb impact, regulate your breathing, and manage effort. That takes patience.

Rethinking Your Goals

Many beginners make the mistake of focusing on distance too early—trying to hit a mile, two, five—and burning out in the process. A better approach is to focus on time. Running (or walking) for 15 to 30 minutes a few times a week is a powerful foundation. You can always add distance later. Right now, what matters most is building the habit.

Also important: your pace. The best pace for a beginner is often slower than you think. You should be able to carry on a conversation or breathe through your nose while moving. If you’re gasping for air within a few minutes, you’re likely going too hard. Slow down, take walk breaks, and give yourself time to improve gradually.

Set Yourself Up for Success

Good running starts with good support—literally. The most important piece of gear you’ll need is a quality pair of running shoes. If possible, visit a local running store for a proper fitting. Everyone’s stride is different, and the right shoes can help you avoid injury and feel more comfortable right from the start.

In addition to footwear, strength training is an often-overlooked part of becoming a better runner. Two to three sessions per week of resistance training—especially for your glutes, hips, calves, and core—will improve your mechanics, balance, and injury resilience. Running puts repetitive stress on the body; strength training helps balance it out.

For Those Returning from Injury

If you’re dealing with an injury—or recovering from one—your running journey may look different, and that’s okay. At EVO, we have a specific return-to-run protocol designed for injured individuals to get back to running safely and confidently.

This process is individualized and progressive, beginning with a thorough movement assessment and strength baseline. From there, we reintroduce impact gradually through controlled drills, treadmill testing, and walk-jog intervals, making sure your joints, muscles, and tissues are ready to handle the load. Along the way, we monitor for compensation patterns, pain, and energy system fatigue—adjusting as needed to keep you progressing without setbacks.

Whether you’re coming back from surgery, chronic pain, or just haven’t run in years, this structured approach helps you build trust in your body again—and makes running feel possible, not punishing.

Listening to Your Body

Your body is your best coach, but only if you’re willing to listen. It’s normal to feel some soreness as you start a new activity. But sharp pain, limping, or swelling are signs you need to scale back. Running isn’t just about pushing through—it’s about learning your limits and respecting them.

And just as important as your body is your mindset. Some days you’ll feel strong and ready. Other days you might not feel like moving at all. That’s part of the process. What matters is that you stay consistent. You’re playing the long game here—one run doesn’t define your journey, but showing up repeatedly? That’s where change happens.

Running Is Better Together

One of the best ways to stay consistent and motivated is to find a running group or accountability partner. Running doesn’t have to be a solo sport. When you move with others, it’s easier to stay committed—and a lot more fun.

At EVO, we’ve had the privilege of watching beginners transform into confident, capable runners. Some started by walking one lap around the block. Now they’re doing group runs, signing up for local races, and setting goals they once thought were out of reach. It’s a shift we never get tired of witnessing.

The Real Win

Running isn’t just about speed or distance—it’s about freedom. It’s about learning to trust your body, honoring your progress, and discovering what you’re capable of. If you’ve ever told yourself you’re not a runner, that’s okay. Most runners didn’t think they were either—until they took that first step.

So, start where you are. Move at your own pace. Walk when you need to. And most importantly, keep going.

Your body will thank you. Your mind will, too.

Want help getting started—or returning from an injury?

Our team at EVO is here to guide you with personalized plans, expert support, and a community that will cheer you on every step of the way. Reach out anytime, or come join one of our group runs and events. You might be surprised where one step can take you.