How To Get Yourself To Enjoy Running (Beginner’s Guide)

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So you person made nan determination to get into running, now conscionable to fig retired really to bask running. For galore people, moving is an acquired taste. To constitute this article, I turned to ultra-marathon runner, Megan Wotherspoon, for immoderate master tips. While Megan loves moving now, it wasn’t ever this way.

Let’s jump successful and find retired really to make moving thing you really enjoy.

How to Enjoy Running

One measurement to bask running much is to attraction connected improving your cardio and spot by doing activities different than running.

I callback hating moving and past I hiked successful nan mountains for a month. Speed-walking up hills made maine amended astatine running. One day, I decided to trial my newfound cardio fittingness and I was capable to tally 10-miles without stopping. Before this, I don’t deliberation I had ever moreover tally much than 1 mile.

Not only was I little retired of breath, but my antagonistic thoughts changed to much positive thoughts specified arsenic nan following: “I americium really enjoying moving and I consciousness for illustration I could support moving for a agelong time!”

Action Step

Focus first connected improving your cardio. You mightiness do this by stepping connected an incline treadmill, stepper, aliases step maestro astatine a gait that has you breathing astatine a complaint wherever it would beryllium tricky to support a conversation.

As your fittingness improves, summation nan velocity truthful that you support a gait wherever you would beryllium excessively retired of activity to clasp a dependable conversation. Your cardio will amended without nan joint-jarring feelings that travel pinch running. You will besides build up muscular endurance which will thief pinch your running.

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After a period of doing 3 30-minute sessions a week, trial retired your caller expertise to run. Don’t beryllium amazed if you really bask your first tally owed to your accrued cardio fitness.

Once you person established a beardown guidelines of cardio, you mightiness want to effort high-intensity interval training (HIIT) to return your moving to nan adjacent level .

Megan Wotherspoon says that non-running activities specified arsenic high-intensity interval training, cycling, and moreover yoga are important ways that person helped her amended her cardio and spot erstwhile training to bask her adjacent large runs.

“Switching up training styles helps forestall boredom and still allows maine to move towards my moving and fittingness goals,” says Wotherspoon.

How to Enjoy Running When You Hate It

Most of america dislike things that we deliberation we aren’t very bully astatine aliases that we cognize small about. Running is nary different. It is difficult to for illustration moving if that sound successful your caput is judging you nan full clip pinch thoughts like:

  • “Those group tin astir apt show I’m not a runner.”
  • “Why do I look truthful awkward erstwhile I run?”
  • “Why americium I truthful retired of breath?”
  • “Why can’t I spell faster?”
  • “I wish I was successful amended shape!”

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If you announcement you person these types of thoughts, you mightiness besides beryllium picturing antagonistic images for illustration group laughing astatine you aliases group judging you while you run.

Action Step

Next clip you spell for a run, salary adjacent attraction to nan types of thoughts and images going done your caput and really those thoughts make you feel.

Becoming alert of your thoughts tin springiness you a starting constituent to switch them pinch much reasonable and uplifting conclusions. Write nan images, words, and different thoughts down successful a journal.

Ultra-marathon runner, Megan Wotherspoon, says that trying different mindset tricks passim her runs has helped her enactment successful nan game. Some of her favourite ways to quiet her mind while moving are utilizing affirmative mantras, counting her breaths, and focusing connected her strides.

How to Make Running More Enjoyable

Take a infinitesimal to deliberation astir an activity that is comparatively easy for you that different group wish they could beryllium amended at.

Perhaps you support an organized space, make clip for reading, and are capable to lick difficult challenges astatine activity aliases play an instrumentality well.

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Chances are that sound successful your caput is saying overmuch kinder things erstwhile you are engaged successful nan activities you enjoy.

When it comes to running, return those antagonistic thoughts and images from nan past measurement and tally them done Byron Katie’s enquiry process.

  • Is this thought true?
  • Is location immoderate measurement I tin beryllium this thought/belief is true?
  • How does this thought/image make maine feel?
  • How would I consciousness if I wasn’t reasoning this thought?
  • What are immoderate much empowering thoughts I could move this thought into? .

Let’s return nan pursuing antagonistic thought from nan erstwhile illustration done Byron Katie’s process.

“Those group tin astir apt show I’m not a runner.”

Is this thought true?

“Maybe – who knows?!”

Is location immoderate measurement I tin beryllium this thought is true?

“Hmm – No…I conjecture I could inquire them, but moreover past I wouldn’t cognize if they’re telling nan truth”

How does this thought make maine react?

“It makes maine consciousness self-conscious, insecure, and for illustration I dislike running!”

How would I consciousness if I wasn’t reasoning this thought/who would I beryllium without this thought?

“I’d consciousness much relaxed and present. Heck, I mightiness moreover beryllium capable to bask this run.”

What are immoderate different thoughts I could move nan thought, “those group tin astir apt show I’m not a runner,” into?

Action Step

Write nan supra questions connected a cue paper aliases people them out. Take them pinch you connected your adjacent tally and free yourself from antagonistic thoughts that whitethorn originate by taking them done Byron Katie’s questions.

Another extremity ultra-runner, Megan Wotherspoon, uses is to deliberation astir thing different than running. Megan says reasoning astir early planning, repast preparation, and problem-solving are immoderate reliable ways she uses to bask her runs more.

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According to Megan, “Sometimes being much coming helps maine bask moving and different times it helps to deliberation astir beautiful overmuch thing but running.”

How to Love Running

By improving your cardio and turning immoderate of those antagonistic thoughts around, you will beryllium good connected your measurement to enjoying running. Once moving has go portion of your regular routine, nan affirmative emotion endorphins tin thief you emotion running. You mightiness moreover commencement to acquisition runner’s precocious .

For those who emotion to run, it besides tends to cheque galore boxes of nan Six Human Needs Psychology arsenic described by highest capacity and life coach, Tony Robbins and therapist, Cloe Madanes:

  • Significance – emotion unique, special, different, aliases needed
  • Certainty – knowing you tin acquisition feelings of pleasance while avoiding pain
  • Variety – nan expertise to acquisition caller situations, change, aliases different stimuli
  • Connection/Love – nan request to consciousness a consciousness of closeness, union, aliases belonging
  • Growth – processing one’s abilities, skills, aliases knowledge
  • Contribution – serving aliases helping a person, purpose, aliases origin extracurricular of one’s aforesaid .

Your six quality needs tin enactment for illustration a roadmap for you to research pinch ways to bask aliases moreover emotion patient activities, for illustration running, that you want to walk much clip doing.

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Significance: For example, astir group see moving to beryllium challenging and debar doing it. Someone who is capable to consistently tally will apt consciousness a consciousness of value and characteristic for daring to tally their measurement to their important wellness and fittingness goals.

Certainty: Running tin meet nan request for certainty, for example, by knowing you are improving your chances of surviving a long, patient life.

You mightiness besides want to effort pairing moving pinch an activity you love. By pairing an activity for illustration listening to an addictive audiobook while moving you whitethorn information your encephalon to subordinate moving pinch a consciousness of certainty that you will bask it.

In their randomized controlled study, researchers recovered that participants who listened to an breathtaking audiobook exercised 51% much often than those successful nan power group .

  • Variety: To meet your request for variety, you mightiness want to move up your moving locations, audiobooks, aliases type of euphony you perceive to. Better yet, why not motion up for a title successful a metropolis aliases area that you’ve ever wanted to explore?
  • Connection/Love: Why not tally pinch a friend aliases moving group? Running groups tin beryllium a awesome measurement to link pinch like-minded adventurers looking for much excuses to get extracurricular and bask nan outdoors. You mightiness besides effort reasoning astir really moving and your improved energy/fitness levels will let you to bask nan institution of progressive friends and loved ones.
  • Growth: Running tin supply you pinch an avenue for limitless growth. Run that first mile, why not spot if you tin do 5 miles? Treadmills and moving watches tin thief you way your maturation pinch actual information connected your speed, times, and distances while chasing down your adjacent goals.
  • Contribution: Running tin besides thief you support a meaningful cause.

For 1 of her first marathons, Megan Wotherspoon ran to support nan Cancer Society aft losing a loved 1 to cancer.

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Action step

Take 5-10 minutes correct now and make a scheme for really you mightiness commencement to emotion moving by hacking into your six quality needs arsenic listed above.

Whether you’re looking to bask nan institution of friends (connection/love), to turn towards your goals (growth), aliases conscionable knowing location aren’t galore group consenting to tally successful nan rainfall aliases snowfall (significance), Megan Wotherspoon has recovered moving meets galore of nan supra needs.

What is Your ‘Why’ for Running?

To solidify your committedness to a early emotion of running, you mightiness want to make yourself a visible reminder specified arsenic a poster aliases diary introduction that outlines why you want to tally more.

To thief get you started, beneath are immoderate of nan science-backed benefits from peer-reviewed investigation that you mightiness bask acknowledgment to running:

  • If you are looking to trim your humor pressure, moving tin thief .
  • Endurance moving is simply a awesome measurement to trim assemblage mass, assemblage fat, and resting bosom complaint .
  • Want to unrecorded a longer life? “Runners person a 25%–40% reduced consequence of premature mortality and unrecorded astir 3 years longer than non-runners” .
  • Looking to suffer weight? Running is simply a awesome measurement to get healthier and to trim one’s assemblage wide scale .
  • Improved cardiovascular fittingness from activities for illustration moving whitethorn lead to a reduced consequence of bosom nonaccomplishment .
  • A follow-up study 15 years later recovered that persistent runners had reduced their consequence of dying from immoderate origin and from cardiovascular illness by 29% and 50% .
  • Don’t interest astir going accelerated aliases far: Researchers recovered that jogging 2-3 times a week for betwixt 1-2.5 hours astatine a slow aliases mean gait is champion for reducing nan consequence of early decease .

Aside from nan research, Megan Wotherspoon says that she likes to tally because she is ever “meeting caller people, it helps maine get unsocial time, and besides gives maine a chance to beryllium astir friends. The affirmative endorphins thief excessively – runner’s precocious is real! Running besides helps maine pain disconnected nan stresses of nan day.”

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Megan says she besides enjoys “being extracurricular and seeing really my assemblage adapts to running. One time it mightiness beryllium really slow and nan adjacent tally could beryllium overmuch better.”


Although moving is an acquired taste, location are galore things you tin do to ace nan codification and study really to bask running. If you haven’t yet, beryllium judge to cheque retired 11 Greatest Running Tips And Tricks – Don’t skip moving extremity #2!

Featured photograph credit: sporlab via

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