Who, me? Run? It seems like an activity for people who’ve been skinny all of their lives—the ones who show up at work super-cheery and exhilarated after their morning run (while the rest of us are still waiting for the caffeine in our coffee to kick in). Starting a running routine is great for improving heart health, weight care, mental health, and cholesterol levels.

Enthusiasts will tell you it's addictive, and that it gives them natural high—but what about all the stuff we don’t always discuss openly, like blisters, chafing from thighs rubbing together, and—pass the Aspercreme—how hard it can be on knees? The truth is that runners are a diverse crowd of fans who reflect all ages and sizes. Our brains often get clouded with worry as we envision Olympic athletes running through our heads—but you don’t have to be a Joan Benoit or Usain Bolt to succeed. (The oldest marathon runner in the world, Fauja Singh, started when he was 89. Started.)

There’s fear around if we can do it, when we’ll be able to do it, and what the level of difficulty is. Well, set doubt aside, because many people start by walking and work up to running. Some reasons why people aren’t successful with a running routine is that they do too much too soon or feel too frightened to get started.  Not this time. We have a few principles to make running approachable, doable, and even fun. By the end of this program, you will be able to run for at least 20 minutes! Follow these rules to get started.

Whenever you’re adding in an activity to your normal routine, any new movement will challenge your body.

One of the leading causes of injury for runners was adding too much running or too high intensity of running at once—one study found that non-experienced runners who ran too frequently and further distances initially risked knee and ankle injuries.

Start small and with low intensity—there's plenty of time to add more speed and miles later. Aim to increase your running by no more than 10% per week—and run at an easy pace—you should be able to talk while running. 

Take small steps, keep shoulders relaxed, chest open. Squeeze your glute muscles and make sure your arms naturally move forward/backward without crossing your torso. If you feel any aches or pains, stop and take a rest.

To learn more about running technique, check out this article by Kinetic Revolution.

Listen to your favorite music or podcast, running should feel exciting. Dance it out when you’re taking a break (some Whitney Houston definitely helps with this one!). Running should be a joyful experience—practice being proud of yourself for every step you take.

Not only will you have a friend or family member to keep you accountable, but it’ll make you want to work harder on your goals. It’s a lot easier to say “no, not today” to yourself than it is to a good friend. And if you can’t find a running partner in your circle, it’ll give you the opportunity to find other runners or established run clubs in your community who can cheer you on.

You’ll see ads everywhere for “perfect” running shoes, but find a pair that fits you just right. A recent study suggests the additional features like extra cushion or “shock-absorbing” pads that some retailers advertise don’t necessarily mean they’re the best shoes to prevent injury.

Go to a few stores—they don’t need to be fancy—try them on and take a couple of walking laps around the store. They shouldn’t be too loose or too tight, you want them to be comfortable on you.

You’ll begin by alternating walking and running—when walking, walk with small steps at a quick pace. When running, take small steps at a low-intensity jog. Again, you should be able to talk while running. Take it nice and easy—there’s no need to sprint or over-exert yourself.

We’re trying to build your aerobic base before we build speed. This means that it is better to go slow for a longer period of time than fast for a shorter period of time. It’s simple—no need to even track your pace. 

Be sure to stretch after each session, and perform 1-2 strength training sessions per week, focusing on lower body and core strength to keep building muscle. You got this!