5 Ways to Start Running
Build Endurance and Confidence One Step at a Time
Thinking about adding running to your fitness routine? Whether you're looking to take on a new challenge, improve your cardiovascular health, or simply enjoy more time outdoors, running is one of the most effective and accessible ways to boost overall wellness. It also pairs perfectly with the strength and conditioning work you’re already doing at Boulder Athletics.
Running regularly can improve heart health, support fat loss, increase bone density, enhance neurological function, and help regulate glucose and insulin levels. But despite all these benefits, getting started can feel intimidating. We often hear people say, “I’ve been meaning to start running,” but they’re unsure how to take the first step.
Here are five simple and effective ways to start building a sustainable running habit—no matter the season.
1. Focus on Motivation and Habit-Building
Start small and keep it simple. Choose a consistent time of day to run and stick to the same route for the first few weeks. Aim to run three times per week for three weeks. Once this routine feels natural, introduce some variety:
Increase your distance
Pick a new route
Switch up your playlist or podcast
Invite a friend to join you
Creating a habit is the foundation for long-term success. Once running becomes part of your weekly rhythm, progress will come naturally.
2. Use a 1:1 Walk/Run Ratio
If you're brand new to running, ease in with intervals. Start by running for one minute at a comfortable pace, then walking for one minute. Repeat this cycle 10 times.
As your endurance improves, increase to two minutes running and two minutes walking. This method helps condition your body while minimizing fatigue and injury risk. Stick to this pattern three times a week for two weeks to build consistency.
3. Run Non-Stop for 5 Minutes
After two weeks of interval training, test your endurance by running five minutes without stopping. Keep the pace easy—this should be a "conversational pace," meaning you could talk while running. If you’re too out of breath to speak, slow down.
For the first week, run five minutes three times per week. Then add two minutes each week for the next four weeks. By the end, you’ll be running for 11 minutes straight—nearly a full mile for most beginners!
4. Add in Hill Sprints
Want to build strength and shake things up? Hill sprints are a fantastic way to add intensity and variety to your routine. Find a hill near you and sprint (at your personal max pace) from the bottom to the top.
Hill sprints help flush lactic acid from your legs, build lean muscle, increase bone density, and challenge your cardiovascular system in a short burst. Even one or two hill sprints added to your workout can deliver big benefits.
5. Invest in Quality Gear
Before you build mileage, set yourself up for success with good gear. A pair of proper running shoes can prevent common injuries like shin splints, knee pain, or calf strains. Visit a running store to get fitted if you're unsure what you need.
A basic running watch or fitness tracker can also be a game-changer, helping you track intervals, pace, and progress. Quality gear not only improves performance—it also boosts motivation and makes the experience more enjoyable.
Ready to Start?
Running is one of the simplest ways to improve your fitness, and it’s an incredible complement to your training at Boulder Athletics. Start with structure, build momentum, and give yourself time to improve. With consistency and the right mindset, you’ll be amazed at how far you can go.
