Start Where You Are: A Real Guide to Beginning Your Running Journey
- Kim Miller
- 3 days ago
- 4 min read
There’s a powerful shift that happens when you decide to run—not for weight loss, not to punish yourself, but to build something. Something stronger. Something sustainable. Something yours.
That’s what this guide is designed to do: helping you begin a running habit that sticks—on your own terms, in your own timing, and with the right support.
"You don’t need to feel ready. You just need to show up."
-Coach Kim
You're Not Late. You're Not Behind. You're Just Beginning Your Running Journey.
There’s no such thing as “too late” to become a runner. But there is such a thing as trying to do too much, too fast.
Most new runners fail to stay consistent because they approach running with an all-or-nothing mindset:
"I have to run the entire time."
"I need to hit a certain pace."
"I have to look or feel a certain way first."
Let’s change that.
When you're just beginning your running journey, success looks like consistency, not distance. It’s more important to build the habit before the performance.
Let’s Talk Goals (the SMART Way)
Let's be real-- vague goals don’t motivate anyone. “I want to get in shape.” or “I need to start running.”
That’s not a target—it’s a wish.
We want to anchor your running journey with a goal that matters to you. Not to your friend, not to your past self, but to who you are this very moment.
Switch to SMART Goals using "I HAVE" statements
"I HAVE" statements are things that have not happened yet, but help you to start acting as if your goals are a foregone conclusion. Stick to these goals and you're guaranteed success!
Specific: “I HAVE" ran a 5K in 45 minutes.
Measurable: “I HAVE" completed 3 run/walk sessions per week.
Achievable: “I HAVE" worked up from 20-minute to 40-minute workouts.
Relevant: “I HAVE" more energy to enjoy life.
Time-bound: “I HAVE" done this for 8 weeks.”
When your goal is closely aligned with what truly matters to you—not what social media suggests—you'll find deeper motivation. A study showed that individuals with clearly defined reasons are 42% more likely to achieve their fitness goals!
Have you written yours yet?
Walk/Run Is a Powerful First Step
The walk/run method is one of the most effective ways to start running without burning out or getting hurt. It builds aerobic capacity, confidence, and physical readiness without overwhelming your joints or your mind.
Here’s a simple beginner-friendly structure to follow 2–3 times per week:
Here’s a good place to start:
5-minute warm-up walk
Run 1 minute, walk 2 minutes (repeat for 25–30 mins)
5-minute cooldown walk + stretch
No pressure to “go hard.” Your only job? Complete the session. That’s it.
2-3 sessions a week is enough to:
Build stamina
Build momentum
Build confidence
More importantly, it’s sustainable—and sustainability is the key that unlocks everything.
Build the Routine Around Your Reality
If you’re a mom, a professional, a partner, or all three—you don’t need a rigid plan. You need a flexible one that meets you where you are and adjusts as life happens.
Start by asking:
When am I most likely to have 30 minutes to myself?
What days tend to feel more manageable?
Can I prep for my run the night before? (Set out clothes, shoes, headphones)
It’s more about creating a moment where the run fits into your world rather than "finding time".
Don’t Skip Strength—It’s Your Superpower
This is the part many beginners skip—and later regret.
"Strength Training Changed Me!"
Strength training (even just bodyweight) supports your running in ways that prevent injury, improve form, and build endurance. Running is repetitive-- if you’re not strong enough to support the movement pattern, your joints end up taking the hit.
Strength training:
Keeps your knees, hips, and back safe
Makes running feel easier
Builds lean muscle and burns more fat (even after your workout ends)
What to Expect Mentally
Expect the first few weeks to feel awkward. Maybe even uncomfortable.
You’ll likely have thoughts like:
“I’m not sure if I’m doing this right.”
“I look ridiculous.”
“I’m slower than everyone else.”
These are not signs that you’re failing. They’re signs that you’re stepping outside of your comfort zone—and that’s where growth begins.
You don’t need to silence these thoughts completely. You just need to run through them. They’ll get quieter every time you do.
What to Track (Hint: Not Just Pace)
Beginners often obsess over speed, pace, or mileage—but that data doesn’t mean much until you’re consistent.
Try tracking these instead:
Total number of runs completed per week
Minutes of movement, not just distance
How you feel before and after (energy, stress, confidence)
Use this information to tweak your routine and acknowledge your wins. The goal is to notice progress over time—not in one session.
Final Thoughts: You Belong Here
We all have a "Day One". The question you have to answer is what will you be "One Day"?
There’s no “perfect” runner body. No elite schedule. No requirement that says you must be at a certain fitness level before you begin.
You already have everything you need:
A body capable of movement
A reason to try
A willingness to start
So lace up and step out.
And remember: the finish line isn’t just a location—it’s a feeling. You’re already moving toward it.
Ready to turn your intention into action?
If you're looking for a simple, supportive way to start running and building strength—without the overwhelm—the KimFit app was made for you.
In the KimFit app, you'll find weekly workouts, strength and running plans for all distances and experience levels, and resources geared toward running, lifting, and nutritional education!
Check it out for targeted strength workouts you can do at home with minimal (or no) equipment.
Flexible plans.
Zero guesswork.
Real results.
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