How to Start Running Again

This post may contain affiliate links. I may earn a small commission if you make a purchase, at no additional cost to you.

Most people think that running only “counts” if you’re pushing speed. In reality, most of the health, endurance, and fat‑burning benefits come from slow running. Is that good news for us slow runners out there or what?! Even elite runners spend 80% of their training at an easy pace — often 2–3 minutes slower than race pace. What does that mean for you and me? We don’t have to be fast to be runners! That alone is so encouraging to me. It sets the expectation that anyone can succeed at this.

Today we are going to talk about all the most important things to consider when you want to start running. I am also going to say upfront that I will encourage you to celebrate every single win along the way. Getting your running shoes ON even if the run never happened today, IS A WIN. Every time you get out there and complete a planned run, no matter the pace or distance… IT’S A WIN. Seriously…. Celebrate it all and you will find you are encouraging yourself instead of giving up. Running is SO good in so many ways. It’s low maintenance, and you can personalize it to your goals and needs. You can do it alone or with others. You can include your kids. It helps you live longer… and releases endorphins that make you happier. Moms… this is perfect for YOU! Let’s dive in and learn how you can start running today!

Setting a Goal when you Start Running

Start Running by Setting a Goal. I am talking a destination. A “this is what I am working towards”. I recommend that you choose an organized race to participate in… BUT you can also choose:

A distance you want to be able to run
A goal for how many miles to run in a month
A trail you want to be able to run the entirety of
A time for a mile/distance
A number of days in a row to go on a run

The biggest thing when you start running is that the goal is something that you are working towards that is CLEAR and has a timeline. It should also be really reasonable. Maybe don’t plan to start your running journey by training for a marathon… start with a 5K and build up! You want to be able to break your goal into successes along the way. Like TINY achievable steps. One of the most motiviating things about exercise in general, but especially about running, is feeling like you are improving and getting somewhere. So break your goal down enough that you can feel great about yourself every step of the way getting there.

Start Where You Are

Okay one more thing about goals… your starting point needs to be realistic too. Start off where you currently are… not where you once were or wish you were. If I were going to set a goal for a half marathon but I just had a baby in the last 6 months… rather than do an intermediate or advanced training plan like I normally would… I start with the novice/beginner plan this time. I am not currently running at an advanced or even intermediate level. So if I want to succeed I need to be real about where I am starting. It is OK!

It can be very hard to know where you once were physically and NOT be there now. I get it! You can get there again. But you need to start with reality in order to build to what is possible again. Be nice to yourself. And make a plan to get where you want to be again. You got this!

How to Make a Running Plan

You can totally google a running training plan, print it out, and follow it. I am all about that. In fact, I have run 16 half marathons and every single one has been the product of a Hal Higdon training plan printed off the internet (check out his stuff here). When I say making a plan here… I mean that when you start running you START by making a plan on how you will do it. How far, when, what shoes, why… those kinds of things. Lets walk through those steps together and make a little plan for you! Pull out a sheet of paper or your phone or something and answer these questions:

Choose Your Why

Why are you going to start running? Are you trying to get fit? Lose weight? Explore the great outdoors on foot? Have a goal to run a certain race distance? Have a goal for a time on a certain race distance? You just want a simple way to get out and exercise? Whatever it is… make sure you know your why and that its documented.

Choose How Far to Run

How far are you wanting to go?

1 Mile
5K (3.1 Miles)
10K (6.2 Miles)
Half marathon (13.1 Miles)
Marathon (26.2 Miles)

These are just examples of common distances. You can do less.. or more (ultramarathons are a thing.. haha). Just decide BEFORE you start what you want to work towards.

Choose Where to Run

Have a plan to where you can easily run. Sidewalks in your neighborhood…a quiet country road near you, paths and city parks, national monuments. Just know where your go-to routes are so it is easy to get out the door and do it. If you have to make a huge decision EVERY time on where to go, you are less likely to go running.

I live in an area with AWESOME paths around lakes and through forests. Miles and miles of paved trails in a safe and beautiful area. I have also lived in places where my best running was on a sidewalk along a busy road, or around a 1 mile loop through my apartment complex. Maybe you live somewhere you can drive to a state park or a city and enjoy a scenic run. Choose where you plan to train and make sure you can easily get there to get it done!

Equipment… Shoes and Clothing

I have some strong opinions on running shoes and how the shoe DOES NOT need to be super fancy or expensive to be good. Read more about that later if you are curious…. But what you do need:

Running shoes you like
Exercise clothes you like
A good sports bra (that you like)
Layers (don’t let the weather stop you from your goals!)

I am a huge advocate for choosing running clothes that are comfortable and that you feel cute in. You are a lot more likely to go out and run if you feel good doing it. I am a very frugal and thrifty person, so I would not personally choose to buy new clothes just for running… but do what you need to do to find a “running outfit” or two that will take some of the decision making out of running and make it more likely for you to get out the door.

Choose Who Is Involved

Do you have a running buddy? A friend who also wants to start running… or a toddler who needs to come along in the jogging stroller? Think about who needs to be involved for you to succeed in your goal to run. If you don’t want to take the kids along, make sure you have a plan for who can take them while you keep up with your goal. A supportive spouse or friend or family member who is on board with helping from the get go makes you a lot more likely to go running!

I like to take my kids with me! I have a whole post about running with toddlers. They make for a slower pace… but in my case it just makes me feel justified for being slow anyway! And I get to have some more mom time while still doing something that builds me (running).

No-matter who your buddy is, and even if you don’t run with them often… or ever… have someone who is invested in your success. Someone who you can share your progress with. Someone who will encourage you and push you when you start to wonder if its worth it. Running buddies bring a lot of joy into running.

The Benefits of Running

There are so many! I am just going to highlight a few of my favorites… if you need to convince yourself this is a good idea… google can give you a LOT of reasons (for or against running to be honest, so focus on the for if you want encouragement!). Here are some of my top picks for why running is totally worth it!

Useful… get from point A to point B easily without paying for gas!

Seriously… with gas prices what they are right now in May of 2026… this is my number one… okay not really, I love running, but it sure feels like a practical reason! You can get places faster and double outings and exercise! We run to the library, parks, grocery stores etc… all within about 2 or 3 miles. You can take yourself on lots of adventures when your feet become another “vehicle”.

Improved mood and emotional resilience

Speaks for itself. Who doesn’t want to be in a better mood? Its science.. exercise releases endorphins and you get happy.

Enhanced cognitive function

You get smarter… your brain thrives with a good run!

Stronger heart

Cardio is like lifting weights for your heart.

Longer lifespan

Who doesn’t want to live longer!?

Social connection

It’s a great way to connect with other people who also want to run! Races, jogging with people… all kinds of fun ways to connect.

So where to get started?

Download my 5K plan and sign up for a race!

Questions?

Throw them in the comments and I will respond! I love talking about running and offering support to moms who want to make it a part of their routine.