Perhaps your spouse or partner runs, and you wondered how to start running, but then the idea floated away. If that’s happened to you, you’re in good company. Our teammate Rob De La Cruz’s father was a runner, but it wasn’t something that caught Rob’s attention—until it did.
The answer to how to start running is simply to do it. Run for yourself, with a partner, and challenge yourself. When Rob’s wife, Stephanie, signed up for the Disney Half Marathon, he decided to run it with her. Since then, he’s run marathons, including the Chicago Marathon, with Stephanie and joined a local run club.
How to Start Running (and Actually Stick With It)
Rob’s decision to run the Disney Half Marathon was his first step into the world of running. It was also his first step in experiencing that running can give back much more than it takes. So, if you’re curious and thinking about how to start running, we’re going to take you through the essential steps to get moving. Here goes!
Step 1: Find Your Why
Everyone who starts running does it for a different reason, and that’s okay. Rob’s curiosity was piqued when Stephanie signed up to run the Disney Half Marathon. Once he did it and felt the adrenaline and endorphins, he looked to achieve greater goals (i.e., longer marathon runs). Rob challenges himself in each marathon.
Rob’s why is simple. He wants to succeed at running and have a good time at each of the road races he runs. He also likes the fact that he has a chance to raise funds for charity. Your why may be different. You may want to do it to focus, improve your fitness, or clear your head. Find your why and run.
Step 2: Start Small and Stay Consistent
As you explore how to start running as a new runner, you have to start small and be consistent. The chances are that you may not be at the fitness level that you thought you might have been. Between work and personal priorities, you may have very limited time. Neither of those issues is a problem. You just have to be smart about starting.
For one, start with small or short jogs. It could be a 15- or 20-minute run around the neighborhood. Challenge yourself to do it for seven days straight, and then when you’re ready, give yourself a 21-day challenge, then 30, 60, and so on. The key is to make it a habit. Increase distance by 10% each week and focus on doing, not speed.
Step 3: Find a Running Partner or Community
One of the things Rob said in the interview was that when he and Stephanie moved to Philadelphia, they wanted community. Well, they found it with a run club. As mentioned, Rob started running with Stephanie, and that’s great. A running buddy helps to keep you accountable. But it doesn’t stop there.
You can look for a run club, as most cities and large towns have them. Join one and discover that the people you meet in your local run club will likely be those you may hang out with after work or on weekends. If you prefer, you can also find an online running community. Just get a buddy to hold you accountable.
Step 4: Choose the Right Athletic Shoes
Another essential thing to consider when you think about how to start running is your sneakers! In the interview, Rob mentioned that he loves the Saucony Endorphin Speed 2 and the Asics Superblast 1. But whatever you decide about your running sneakers, it’s whatever makes you feel great and helps you keep running.
It’s essential to know that your sneakers will start to change at about 250 to 300 miles. As Rob recommends, when you feel the sneakers becoming flat and the bounce is gone, it’s time to transition them. They could become your walking shoes, and you can also give them a second life.
Step 5: Give Your Sneakers a Second Life
Now that you know the number of miles you can run with your favorite pair of sneakers, there’s a twist to disposing of them when you’re finished. Unfortunately, hundreds of millions of athletic shoes end up in landfills. There’s a better approach to doing something positive with used sneakers.
For one, you can turn your sneakers into an arts and crafts project, such as placing them on a home display. You can also get them out of landfills and into the hands of micro-entrepreneurs worldwide and give them a hand-up. The sneakers become inventory to sell in developing countries through programs like the sneaker mail-in program.
Running Together: A Shared Journey
One of the best pieces of advice for starting running is to…start running. Every mile you run is a win that will make you feel that you’re accomplishing something for yourself. Running is also a great way to make new friends with run clubs. It may be intimidating at the start, but when you run, you’ll have a healthy habit founded on a shared journey.
© 2025 Sneakers4Good. All Rights Reserved.