How To Start Running (Even If You Don't Think You're A Runner)

If you've ever told yourself, "I'm not a runner," it's time to start telling yourself a new story.

You don't have to be fast. You don't have to be training for anything. You don't even have to enjoy it every single time. You just have to be someone who runs, and the moment you go for your first jog today, you tick that box immediately.

We sat down with the trainers behind our running programs, Katie Martin and Britany Williams, who are on a mission to help more women go from "I could never" to genuinely loving their runs. Here's what they wish every beginner knew before lacing up.

You don't have to earn the title of "runner"

This is the barrier Katie hears most often, and it has nothing to do with fitness.

"I wish people knew that ANYONE who can run or jog is a runner. You don't have to be doing a certain time, distance or following a training block to be a 'runner'. Everyone starts somewhere, even if it's a 100m jog to begin."

Brit agrees and has an analogy we love.

"You still consider yourself a driver, even though you're not driving an F1 car, don't you? A runner is simply someone who runs. No one said you had to be good at it or had to train for a race. We're all runners. It's something our body is naturally capable of doing."

No qualifying time. No finish line required. No criteria beyond putting one foot in front of the other. If you ran today, you're a runner.

Start slower than feels right

If there's one thing almost every experienced runner wishes they'd known earlier, it's this: slow down.

"Start really, really slow," says Katie. "If you go out too fast or hard, your body will HATE it. Setting realistic, achievable goals is the aim and key to consistency."

"There's also a misconception that you have to have a concrete goal or be actively working towards something," Brit adds.

"I think we've lost the art of just enjoying running without having to obsess over racing, pace or running longer. People think you need to run faster to become a better runner, but that's a myth. The reality is that more women need to slow down and run longer. Build an aerobic base before you worry about pace."

A good gauge: if you can hold a conversation while you run, you're at the right pace.

Walking is part of the plan, not a backup plan

Alternating between running and walking is one of the most effective ways to build endurance without burning out in your first week.

A simple 30-35 minute session to start:

• Walk for 5 minutes to warm up

• Alternate 1 minute jogging with 2 minutes walking, repeated 6-8 times

• Finish with a 5-minute walk

Over a few weeks, the running minutes will naturally start to outweigh the walking minutes as your fitness builds. You don't need to force those fitness gains; they'll happen on their own if you're consistent with your training.

Stop measuring yourself against everyone else's run

It's easy to feel behind when everyone on your feed seems faster, fitter or further along. It doesn't matter if you've been running for a week or a decade; there's always going to be someone out there who is better than you. The key is to shift your focus from you vs. them to you vs. you.

"Your running journey will not be linear," Katie says. "Despite what you may see online, no one's journey is linear. There will be runs that feel amazing and runs that feel horrible. You will go through seasons with it, and that is just fine. Running is no easy sport, and by just lacing up your shoes, you have won."

Her advice for staying sane and feeling good about yourself?

"Reflect on your own journey. Celebrate all your wins and your progress. Looking at other people's stats won't make you a better runner."

Brit takes the same approach.

"I don't look at my friends' race times or spend too much time scrolling through other people's runs. I just worry about me."

The only running journey you're responsible for is the one you're on.

Forget far or fast, focus on often

When you're starting out, consistency beats distance or speed every time. Getting out for two or three runs a week is genuinely enough to build real fitness and confidence, and not every run needs to feel good or be better than the last to count.

"Run fast when you feel good, run slow when you don't," Brit says. "The run isn't conquered in one step. Sometimes conserving energy now will help you spend it more wisely later."

Learn to listen to your body across the month

Your body as a woman isn't the same every week, and that's worth factoring in from the start of your running journey. Oestrogen and progesterone fluctuate throughout your menstrual cycle, and while research on exactly how this affects exercise performance is still evolving, many women know firsthand how real the physical, mental and emotional changes are every month.

Yes, it can help to read up on what changes are "typical" in each stage of the menstrual cycle, but at the end of the day, every woman's body is different. One of the best things you can do is to keep a note or journal of your own symptoms each day of your cycle for at least a few months, so you can start to see patterns. This can help you stop questioning yourself on harder days and start working with your body rather than against it.

Don't skip strength training to run more

Getting better at running does not actually mean just running more often. Strength training should play a significant role in your running routine if you want to build power, speed and avoid injury.

"I am a huge advocate that strength training should not be sacrificed to run more," says Katie. "At a minimum, you want to be doing two strength sessions per week."

Strength training can help you:

• Lower your risk of running-related injury

• Build stronger glutes, calves and hamstrings

• Run more efficiently, so each stride takes less effort

• Hold good form even when you're tired

• Push harder on hills or sprints and finish each run strong

Brit also credits strength work for keeping her running consistently, injury-free, year after year.

"The strength of the muscle improves the health of my joints and tendons, so I have less back and knee ache and I'm better equipped to handle the repetitive impact of running. Strength training also helps even out muscle imbalances, making you a more efficient runner."

Running and strength training aren't competing for your time. They're working for the same goal.

If you want a plan to follow, we've built two

Figuring out a weekly routine that has the perfect balance of running and strength training can feel like a lot, which is exactly why we built two new programs that do the job for you.

While both programs in the Sweat app are beginner-friendly and focus on running and strength training, Run Stronger with Katie Martin uses more equipment and is geared more towards those who are already running and looking for an achievable routine to level up their performance, power, and strength. Ignite Running with Britany Williams is great if you’re looking to start your running journey with a fun, varied, confidence-building program using minimal equipment.

Both programs include a mix of audio-guided runs, targeted strength workouts for runners, and optional mobility sessions.

Whatever program you choose, all you've got to do is press play and Katie or Brit will take it from there.

Your first run doesn't need to be perfect

Katie's final word for anyone on the fence about lacing up and getting out there:

"The only thing that is stopping you from being a runner is starting. As soon as you go on your first jog, you are a runner. Everyone starts somewhere. Either make running a 'one day' thing or 'day one'. It is up to you."

Running doesn't have to lead to a big event, a marathon or a personal best. Sometimes the goal is just to move, clear your head and find out what you're capable of.

Every runner started exactly the same way you're about to: one step at a time.