How to Start Running (Even if It's Only a Block)
11 runners on the trials, tribulations, and rewards of their sport.
Ever since high school cross country, my relationship to running has been conditional. I enjoy it when all of the variables align (perfect shoes, perfect BPM, perfect amount of social pressure, perfect level of in-shapeness) and dread it when they don’t. I don’t identify as a runner, but have faith in my ability to run.
Perhaps both the beauty and the struggle of running come down to its simplicity. Few forms of exercise have such a low barrier to entry; all you really need are a pair of shoes and the will to keep going. And when things are that simple, your mind tends to overcomplicate them. Convincing you that even if you can bike all day or walk 20,000 steps, you somehow can’t run for 10 minutes. Telling you to stop, even when it takes far less effort to continue.
In a bid to gain a clearer understanding of the intricacies of the sport, I tapped 11 runners for advice. Perhaps this will inspire you to pick up a running habit…or maybe it’ll remind you why you never did. (I, for one, am lacing up my shoes right now 😉)
Krissy Arocho, Marketing Consultant + On Ambassador
Location: Hudson, New York
Running: 8 years
Describe your current running routine.
I'm in a more intense season of running. I challenged myself to run every day this year and am also currently training to run 30 miles for my 30th birthday & the Philly Marathon in November. It definitely hasn't always been this way (I started running with absolutely zero athletic experience), but it's been a fun science experiment to step it up this year.
When did running first become enjoyable?
This is such an interesting question because to me, running will always be something that I simultaneously love and hate. Love because it makes me a better person in every single way. Hate because it will always be a hard thing to do, no matter how long you do it. Like I mentioned, I had no athletic ability at all when I first started running. I'd say it took about 6 months to actually build a solid base and feel more comfortable and confident in my body, which definitely made it more enjoyable.
I believe my purpose now is to tell that girl that she can do it, because no one told me.
I occasionally will experience a runner's high. It usually happens when I feel really strong, proud of how far I've come or my mind finally decides to take a seat.
Do you listen to anything while you run?
It depends on my mood and how long I'm running. For longer runs, sometimes I enjoy the distraction because it's just a lot of time to be out there and it makes it go by faster. It feels more like a party with a fun playlist and a friend to run with. For shorter solo runs, sometimes I like to treat them as meditation. Following my own footsteps and breathing in silence can be very grounding for me. I like both!
Is there anything specific that’s helped support your running habit?
It's all a mind game. You just have to stick it out in the beginning. Sit in the suckiness of being “bad” at it and thinking “it will never get easier” like everyone has to (spoiler: the work is just showing up as you are to do it). But once I actually started to experience all of the benefits of running consistently, I simply couldn't stop. The list is LONG: I finally got control over my anxiety & depression, got off my SSRIs, learned to love myself, gained self-confidence I never had, left my job to be a solopreneur and make more money than I ever have. I'm not kidding, there's more too. I wish someone would've told me how much it could change my life earlier in my 20s. I believe my purpose now is to tell that girl that she can do it, because no one told me.
Has running ever affected the regularity of your cycle?
Luckily, I've never had any issues with my cycle and have pretty much always been super regular, even as the amount I run has drastically increased. I think I should also credit that to being very cognizant of fueling and recovery (equally as important as the running itself to me). I believe that running should mostly be fun and will never force myself into an intense workout when my body intuitively doesn't want to. I am always checking in with my cycle to make sure my workouts make sense for where I'm at physically and emotionally. It's definitely a dance between knowing when to push myself, knowing my body's limits and honoring where I am at any given moment.
What advice would you give to someone who would like to start running but is unsure of where to start?
Highly recommend adding in ~30-60 seconds of SLOW running into your walks to start. If you think you're running slow, run even slower (think “trot” not “sprint”). It's so approachable (you're already outside and moving) and it'll get you used to doing more in an easy way. Slowly scale up the amount you run and down the amount you walk. You'll be running a mile with ease in no time.
I'm not special. I deeply believe that anyone can be a runner and change their life through running if they want to. It's easily the most accessible sport, with a very low barrier to entry. The only requirement is an open mind, and I promise you will be absolutely shocked at how much you can accomplish when you dare to push past the imaginary limits you've set on yourself. If you have even a tiny voice whispering inside you to try it, you must listen to it. Begin exactly where you are.
Lee Glandorf, Marketer + Writer of The Sweat Lookbook
Location: Boston, Massachusetts
Running: 25 years
Describe your current running routine.
I run most days a week, somewhere between 3-5 miles at a conversational pace. I'm not training for anything right now but getting out for 30-40 minutes in the morning before I log on for work is the most efficient and enjoyable way for me to get movement. Some days I run with my husband while he pushes our son in a stroller, which slows me down and makes running more often doable. I like having a race on the calendar, so will train for the BAA Half Marathon later in the summer.
When did running first become enjoyable?
I've always enjoyed running but for the sake of beginners, I'll reflect on my pregnancy and post-partum journey. I ran while I was pregnant until the very end of my last trimester, though towards the end it was a run-walk (emphasis on the walk). The experience of having to slow down a lot actually reignited my love for running, because it helped me appreciate whatever I got out of each day. Some days it was 3 miles without stopping and some days it was just some 30 second bursts. Either way I was so grateful to be able to move that it made it enjoyable. I think that mindset is really important to creating a running routine. You don't need to run far to be a runner! Start small.
You don't need to run far to be a runner! Start small.
I would say I do experience a runner's high in that I always feel better after I run. But the best runner’s high comes when you're deep in a long run and basically zoning out because you've found your rhythm. That's the flow state that's hard to replicate anywhere else and what keeps me coming back to the road.
Do you listen to anything while you run?
If I am solo, yes! I like podcasts, especially chatty ones that make it feel like people are with you. Favorites include The Rest is History and Ringer Network gossip shows.
Is there anything specific that’s helped support your running habit?
Getting properly fitted for running shoes is huge. Not every shoe works for every person and finding a pair that feels good on your feet is essential.
My running routine changed for the better when I became a morning runner (lame, I know!). It feels so good to get some miles in before work, and honestly I am addicted. I feel worse on days when I don't get out for a run before 9.
Podcasts! I save my favorites for my runs and it gets me excited to get out the door.
Being nice to myself. It's better to get out and run for 2 minutes and walk the rest than doing nothing. Celebrate any and all movement! That kindness helps make it easier to keep trying. This was a hard lesson to learn after being a college athlete who thought anything less than an hour of work “didn't count.”
Has running ever affected the regularity of your cycle?
100% yes (and this is true of any intense endurance activity I've done.) It's not a good sign in terms of fueling and generally has only happened when I'm putting in upwards of 40 miles per week. When I did IVF I did dial back my training just to be extra sure things didn't fluctuate.
What advice would you give to someone who would like to start running but is unsure of where to start?
The Peloton App has great treadmill and outdoor running classes that I find are very accessible and fun. Start with a 10 or 20 minute class and embrace the walk breaks. You don't need to run every step to be a runner. Once you've gotten the hang of it, sign up for a 5K race. Having a goal to work towards is great motivation and competition is good for you!
Chris White, Photographer
Location: East Village, New York
Running: 5 years
Describe your current running routine.
Currently I'm in the middle of a training program for the Berlin Marathon which is scheduled for September 21, 2025. This will be my third major marathon in the last 3 years. Right now I'm on a 16-week program with 3 to 4 shorter runs during the week (ranging from 4 - 8 miles per run). Then, on Saturdays, I have my long runs which build up and then taper down as the race date closes in. I'll hammer through a 15-mile run this Saturday.
Last year, I was training for the Chicago marathon when an injury struck about half way through my training program. I was having extremely bad shin splints and decided to take a few weeks off and met with a running coach and orthopedic. Once I was cleared from no major injuries or fractures in the the tibia, my running coach started me on an intense strength training routine to build up muscle in the legs and take less stress off the calves and shins. I started to realize that you don’t have to be a good runner or flexible, you just need to have a good base of strong thighs and legs.
Since then, I've spent the last year leading up to this marathon training incorporating weekly leg and strength exercises. It's helped immensely. My average pace per mile has dropped by 45 to 60 seconds.
When did running first become enjoyable?
When I was in high school, every Wednesday we were required to run 1 mile. I hated it so much that every September at the start of the school year, I convinced my mom to take me to the orthopedic and then I would convince the orthopedic to write me a gym note stating that I could not run the 1 mile on Wednesdays because I had flat feet. I don't have flat feet; I just thought it was ridiculous to be required to run 1 mile and then return to school all gross and sweaty.
10 years later, the pandemic hit. My partner and I were living in Chelsea and I had no jobs coming in as all of production in fashion and beauty had been shut down. To ease my stress and anxiety, I started taking light jogs on the Westside Highway. Each week I got more and more obsessed. I have a friend who does ultra marathons, and I was always intrigued on how a person can run for 50+ miles continuously through mountains from sunrise to sunset. All of this kept me curious and I started finding running as an outlet to release stress and anxious thoughts.
One of my favorite things to do while running is to close my eyes and take short deep breathes. The combination of my eyes being shut, my body moving forward, and the silence in my mind, enters me into a meditative state which I believe is my “runners high.”
Do you listen to anything while you run?
Only recently I started listening to music while running. And to be honest, I don't love it. I've done the New York and Chicago Marathon (both training and races) with no music. I find music to be distracting.
The combination of my eyes being shut, my body moving forward, and the silence in my mind, enters me into a meditative state which I believe is my “runners high.”
However, during this training I started listening to Herbie Hancock's “Cantaloupe Island” and this type of jazz while running through the city. It brings pure excitement to the routine.
Is there anything specific that’s helped support your running habit?
I've found that a running program gearing up toward a marathon keeps my mind and body very stable. I tell friends that I almost enjoy the lead up and training more than the marathon itself. I'm a photographer with my own business so life and routine can be very chaotic at times regarding stability/routine. Running keeps everything in line.
What advice would you give to someone who would like to start running but is unsure of where to start?
Start slow. Yoga is a great place to enter to work on breathing and mindfulness. Personally, the core of my running is breathing. The breath can relieve you from very tough runs at times, where all you want to do is to give up or stop.
Running then walking, then running again, is a good rhythm to start as a beginner. And do it outside! Treadmills are the worst. And work out those legs in the gym.
Nika, Perfume Counter Girl + Friend of HG
Location: Manhattan, New York
Running: 19 years
Describe your current running routine.
Right now I am obsessed with “running bridge” as I like to call it. Williamsburg Bridge and back. I do some walking then start on the west side of Allen and Delancey St. From there it’s a straight route touch down in Brooklyn turn around and back. 3.1 miles (5k) round-trip. I do this every time. It’s my new routine.
When did running first become enjoyable?
Running has always been a mental tool for me. I was good at it as a kid so it’s what I associate with one of my earliest achievements and I like that. Anecdote: I had a ballet rehearsal on the day of my 6th grade track meet. Me and my friend were both long distance and had pretty intense competition against one another. I missed the girls’ race so they let me run with the boys instead. I naturally started gunning it out of anger towards my friend, who ultimately won. Going too hard for an 11 year old old who just switched her pointes for running shoes, and maybe ate a little McDonalds, I throw up, scream at my friend that I hate her, then cry off the track. I stopped running for a while after that. Then again, and again.
I’ve been consistent now for about a year. I’ll still gun it time to time but with pace and awareness, though I turn my anger into power, and I push through the discomforts. That’s where the euphoria lies and your soul will encounter peace in your natural resilience.
Now more than anything it’s a spiritual routine for me, which is a huge evolution coming from not necessarily the healthiest motives in the past.
Do you listen to anything while you run?
Yes. This has become crucial to me as I used to not until I got proper over the ear headphones. I’ll excuse the Bluetooth for them. I’m usually making running playlists and I like to add songs I know the lyrics to and I sing them as I run. Right now it’s my favorite myspacemark tracks and Chrystal - The Days (NOTION Remix). I’ll queue that one like 4 times in a row, the BPM is in perfect sync with my steps (lol).
Is there anything specific that’s helped support your running habit?
Running for mental and not for physical. It’s a conscious feat that represents discipline and honoring one’s able-bodiedness, it’s true. Now more than anything it’s a spiritual routine for me. Which is a huge evolution coming from not necessarily the healthiest motives in the past.
Has running ever affected the regularity of your cycle?
It’s probably healthier, anything physical will help. I find it reduces symptoms, especially luteal. Stop, don’t rage text your boyfriend, and run that PMS away!
What advice would you give to someone who would like to start running but is unsure of where to start?
Find a nearby track. At a school, a public park, anywhere. They’re everywhere. It’s exceptionally helpful for gauging how much you want to run versus walk e.g. walk one, run one or run five, walk two or whatever you feel comfortable with. By the end of your first run you’ll have an easy mental map of your progress and duration, and you’ll be able to set goals from there. And download a running app!
Karla Zurita, Sculptress
Location: New York
Running: 1 year
Describe your current running routine.
Once or twice a week, 2 miles.
When did running first become enjoyable?
I used to only run when someone else asked or urged me to run with them. And then I started to want to do it alone, I guess after the tenth time of doing it with someone else. I started to wake up with an urge, like a craving to run — that's when it became really enjoyable. If I wake up restless or anxious, it's a sign to go on a run; if I wake up feeling foggy and tired, it's a sign to go on a run… If I feel suffocated, trapped or if I want to understand a new city better, it's a sign to go on a run.
I guess there is a clarity to the runner's high. It's kind of like how psychonauts talk about psychedelics making one feel more human — a runner's high makes me feel more human. I get all hot and have to take off layers. My face gets red and sticky… it feels like a performance.
After a run I usually go somewhere that makes me feel even more disoriented and dizzy, like a grocery store or a cafe. My mouth produces a lot of saliva while I'm running; usually the first words I utter after running are fragmented and breathy. I like to take photos of myself right after I finish running. I look dewy and red which makes me feel good.
Do you listen to anything while you run?
I shuffle my music library of 4000 songs, I skip slow songs.
Is there anything specific that’s helped support your running habit?
Strava is a running app that records my metrics and gives me challenges and stars — I'm also constantly checking it while running, especially if I'm trying to make a certain time or distance.
I guess there is a clarity to the runner's high. It's kind of like how psychonauts talk about psychedelics making one feel more human — a runner's high makes me feel more human.
Has running ever affected the regularity of your cycle?
I usually run more during my luteal and follicular phases, I think cardio exercise in general has helped regulate spotting and PMSing like mood swings. While I was doing dialectical behavioral therapy, my therapist recommended I try TIPP: temperature change, like splashing cold water on your face; intense movement, like running; paced breathing; and pace muscle movements... running helps me regulate my mood.
What advice would you give to someone who would like to start running but is unsure of where to start?
Don't think about it too much. Put on clothes you feel super comfortable in, drink a LOT of water, and pick a part of your neighborhood you don’t usually go to and want to explore… Now start running in that direction!
Violet Handforth, Bartender + Gallerina
Location: Filicudi, Italy (normally NYC)
Running: 14 years
How long have you been running?
I first ran at a few months old. But running as a sport and life practice since I was 11. I joined my middle school cross country team in Miami, FL. I remember showing up to the first practice, no sports bra, no hair tie, long hair, big gray t-shirt. Giant basketball shorts. Converse All Stars. I was fast but I hated competing. I am a masochist and I also loved the floating feeling, the grass gods, the sweat.
Sometimes it’s amazing. Sometimes it’s suffering. But you’ll always feel better afterwards, no matter what.
Describe your current running routine.
I run in NYC a few times to a couple times a week. Sometimes more, sometimes less. I always thing I will run different routes but I enjoy the same 2 routes always. Almost always 4.5-6 miles. My favorite time to run: late on a Friday or Saturday night, it’s like going clubbing without the club. You see so many great things; my night vision is very poor so my blurred vision gives everything a magic sheen. One of the most fun runs: Halloween night. With the ghouls and the freaks. And I like to run fast, especially at the end up the Bowery with big strides.
Do you experience a runner’s high?
Sometimes it’s amazing. Sometimes it’s suffering. But you’ll always feel better afterwards, no matter what.
Do you listen to anything while you run?
Yes… I wish I was zen and I didn’t. Because I enjoy walking in silence. But I listen to an insane hardcore trashy running playlist I’ve been building since I was in high school. From pop to Kordhell to techno to the soundtrack of the Mission.
Is there anything specific that’s helped support your running habit?
New shoes but not as often as it should be. Wired headphones. Lots of sunblock. Mostly BREATHWORK. It’s all in the breath. In the pounding of emotions stored in the cells of the body. Opening of the organ systems.
Has running ever affected the regularity of your cycle?
I don’t think so. But running while menstruating is wild animal awesome.
What advice would you give to someone who would like to start running but is unsure of where to start?
Run and walk and run a bit and walk a bit around sunset. Focus on the breath. Don’t track your run at all. Whatever, feel into your tendons and muscles. Go inwards.
More on running (and not running):
Olivia on working with a coach:
In the last 6 months theres been a mindset change since I started working with a coach. I currently run about 40 to 45 miles a week which will increase in the next month or two, to around 55-60. I run 80% “easy” and then a track / speed workout on Wednesdays and a long run on Saturdays or Sundays. I’ve never been able to run this fast before.
Anna on not overdoing it:
Prioritize sleep. Only run if you’ve slept 7+ hours the night before. Avoid running hard in your luteal phase. Hydrate before, during and after your run. Stretch. Eat enough, and eat carbs and fat! They are essential for hormones. There is so much harmful nutritional advice online, be aware of it. And trust your instincts — if you feel like sh*t for hours after your run, then something needs to change.
Emerald on pre-run carbs:
I love enjoying things like honey stingers or chocolate covered rice crackers before my run. I feel like it helps me mentally. I try to avoid liquids too close to my run since I find they make me crampy. I'm not sure why that is... I'll have to ask a girl science expert.
Eva on the open road:
It really is that simple. You don't need all the fancy gear or to make it competitive. It can be just about you and the open road. Running outdoors is amazing for circadian rhythm and immunity. I love how it’s made me more aware of nature’s transitions.
Josephine on tuning into your body:
Don't get hyped up on the echo chamber of the internet! It's so easy to get caught up on speeds or gear, but this is a moment between you and your body. That’s it.
This was so great!
Hiya
Here’s a post of mine. Please Like, Restack, and consider Subscribing!
I can’t run anymore but I dream of my marathon races.
One day, maybe, one day.
I keep dreaming…
https://open.substack.com/pub/paulwbmarsden/p/i-cant-run-anymore-but-i-remember?r=206izj&utm_medium=ios