by: Robert Stephens
If you have been contemplating adding running as part of your cardio workouts or program, you are not alone. The key question is often, where do I even start? When most people think of running, it’s often a negative connotation. I had the same feeling when I began this journey about 3 years ago. I grew up hating running as it was always used as a form of punishment playing sports. Furthermore, I could not even run a quarter of a mile without feeling gassed and unenthusiastic about it again.
Flash forward three years later and I’ll prepare for my fourth marathon in early 2026. You’re probably asking, what changed for me? Before I get into that with the basic steps, I am not saying that anyone should be running a marathon (or even a 5K for that matter). This is not the post for that. What I am saying is that any average joe can get off the couch and run with the proper guidance and blueprint.
Here are some key steps to getting started:
- Posture – Before even attempting to run, it is best to learn about some basic mechanics. And while things can get somewhat complicated discussing gait, cadence and stride length, we’re going to keep it simple. First and foremost is posture. Your head should be straight up and eyes forward, with your chest up (think proud chest). The shoulders should always be relaxed to aid in breathing, which should be done with your stomach in the nose and out the mouth. If you notice shoulders starting to elevate, it’s always a good idea to shake them out and relax them again. Lastly, your arms should be at a 90 degree angle and moving back/forth. Your arms should never cross or be exaggerated and do not squeeze your hands.
- Start out slow – It is ok to walk through some of this. A walk to run progression is an enjoyable way to learn. A simple way to plan your first month is walk/run intervals, a steady state (easy run/stable heart rate) run, and a general walk/hike as your three cardio exercises for the week. Build your endurance before trying to tackle speed intervals, and longer distances. Do not forget that strength training is also part of this process and should be implemented with any running plan.
- Join running groups in your community or run with friends – Most communities will have several types of running clubs or groups you can join. Some of them are even free and do social activities as well. This is a great way to learn more about the sport while meeting people of different ages and abilities. In addition, there are likely many runners in your own neighborhood that would like nothing more than to have others join them. Post about it on the neighborhood social media pages!
- Shoes/Apparel– While running is a relatively easy hobby or sport to start, there are some costs to it. Do not skimp on a good pair of running shoes. I also recommend going to your local running shoe store (i.e. Fleet Feet) and getting a running assessment done. They can help you pinpoint the best possible options for your feet.
- Trust your body, and rest – Enough said here, right? However, as you start progressing and getting more endurance, the runner’s high hits and there is a tendency to push further than your body is capable. Some of your runs you’ll feel like million bucks, and others you’ll wish you would have just stayed in bed that day. If your body is telling you something, listen. You can always run the next day!
- Make it fun – This is something you decided to do for a reason. Remember that when it feels like a drag. See above for “trust your body and rest”. Develop process goals first before you have an outcome goal in mind. For example, think “I’m going to run three times this week for 15-20 minutes” for the first month. This might lead to an outcome goal of completing a 5K or you may simply want to run 30 minutes straight without stopping. Whatever the goal may be, you will eventually get there, but there is a process to build a base that cannot be skipped. Lastly, the benefits of running are immense with the top two being better mental and cardiovascular health.
Happy running! If you’re interested in learning more or getting a free assessment, please reach out at robert@groundingfitness.com
Grounding Fitness, LLC 