The Top 10 Ways to Start Running When Out of Shape
“How to get in running shape?” is such a common question, whether you are a completely new runner or veteran runner who took a few years off.
Do any of these sound like you?
- I’m so out of shape, where do I start?
- I want to know the best way to start running again.
- I am curious how to get back into running shape.
- I’m wondering how to start running at 40 or how to start running at 50.
If so, we have some tips for how to start off running the right way to keep you happy and healthy. Be sure to check with your doctor or healthcare provider before starting any exercise plan. Running is more popular than ever before!
1. Define your "Why" for starting running.
Don’t skim by this one and think it’s unimportant and you just need to lace up your tennis shoes.
If you want to know how to get back into running shape or how to get in running shape, you need to find your “why” first.
This seems simple, but requires some introspection.
You may say:
- I want to run in the local 5k.
- I want to start running.
- I want to lose weight.
- I need to know how to get in running shape.
These are all great goals and statements! However, we are going to push you to think deeper.
In fact, we challenge you to write out your initial why and then ask yourself WHY you wrote that. Keep going….dig deeper until you find your true why for wanting to know the best way to start running.
Once you find your ‘why’, write it on your bathroom mirror, on a post-it on your desk, make it your phone wallpaper- put it in as many places as you can so you can see it.
How to Get Back to Running Podcast
2. Set 3 goals for running. Just 3.
Make sure each goal is actionable and attainable. If you are asking how to get back into running shape, don’t set a monthly goal of running 5 days per week.
A better monthly goal would be to walk / run for 30-40 minutes 3-5 times per week.
You could even figure out a total number of minutes you want to walk / run in a month and put that number on your wall.
SET reasonable and attainable running goals…
- A weekly goal (days per week, total minutes per week)
- A monthly goal (total number of days or minutes per month)
- A 90 day goal (total number of days or potential long-term race goal)
3. Use our monthly habit tracker to watch your progress.
We didn’t mention it earlier, but it’s time to take the word try out of your vocabulary.
You aren’t going to try to start running again. You are going to start running again.
In order to achieve your goals, you need to make running a habit. Our tracker has a lot of lines and possibilities for lifestyle changes.
For month 1, start with 3 habits to track:
1. walking / running related
2. Water intake / hydrated related
3. Your choice
No one is motivated every day. That’s why you need to make running a habit.
"Running is kind of like coffee. The first time you drink it you might not like it. It's bitter and leaves a bad taste in your mouth but you kind of like the way it makes you feel. However, after a few times, it starts to taste better and then all of a sudden you're hooked and it's the new best part of waking up."
4. Put your workout and running times on your calendar.
Consistency is key.
If you put it on your calendar and block out the time, you will treat it as a non-negotiable. Would you cancel a work meeting or a coffee date with a friend? No? Then don’t cancel on yourself.
Don’t think you have time? Look at your calendar in detail. Can you squeeze a 20 minute walk/jog in over lunch? What about a run around the soccer field while your youngest is practicing?
If you have watched Netflix in the last month, you have time to figure out how to get in running shape and fit fitness into your lifestyle.
Although we only recommend walking/ running 3-5 times per week for the first month, we do recommend moving your body daily for 30 minutes. Other ideas on non-running days-
- Yoga
- Eliptical
- Cycling
- Tennis
- Strength Training
The ‘30 minutes’ don’t all have to happen at the same time. For example, do 10 minutes of yoga in the morning, 10 minutes of body-weight core exercises at lunch, and 10 minutes of tennis with one of your kids in the evening.
5. Find an accountability partner or group.
Like consistency, accountability is key. We suggest:
- Finding a friend to meet to walk/run.
- Running with your dog.
- Discovering a new group to join (check out your local running store for suggestions).
- Listening to a podcast sharing stories about runners just like you figuring out how to start running when you are out of shape
If you can’t find an in-person friend or group, virtual accountability is great too. In fact, even finding one person who you will call when you are completed with your workout will keep you accountable and help you get back into running shape.
Have kids? Kids LOVE to run. Make them your accountability partner, whether they run / walk with you, bike, or play on the track while you make your laps.
Coming in January 2022, Running With Grit has the Running Challenge Club for you!
6. Invest in a pair of running shoes.
“What do I need to start running”, you ask? SHOES. That’s honestly about it.
Most of us have leggings, sweatshirts, and shorts and tanks hanging in our closet. For the first few months, you don’t need to get all technical.
Visit your local running store, get fitted for shoes, and walk out of there ready to start running. You don’t need the perfect outfit, perfect weather, or a perfect attitude to start. You just need to make it happen.
7. Start off with a run / walk plan.
What you start with for running and walking depends on where you are beginning. There’s no right answer here.
The fact that you are wanting to find out how to start running when you are out of shape shows that your mindset is in the right place.
If you are curious about how to start running when you’re out of shape, running isn’t always how you begin..
First, determine how long you can comfortably walk at a brisk pace. If you can walk 30 minutes continuously, you are ready to incorporate running.
You want to begin relatively easily. How can you determine that? We recommend the talk test.
If you can talk to someone else without being out of breath, you are at the right pace. There will be time for harder running later, but as you are building your base, you want to focus on endurance and slow and steady wins the race.
START: Walk 1-2 minutes; Run 10-30 seconds
INTERMEDIATE: Walk 1-2 minutes; Run 1-2 minutes
ADVANCED: Walk 1-2 minutes; Run 3-5 minutes
Continue to reduce your walking time, and increasing your run time.
How long does it take to get in running shape?
This question depends on your initial fitness, but you will see benefits after just 3 weeks.
Now, you could also word the question, how long does it take to get in shape running? We answer in a similar way, but realize that every day that you walk/run, you are already progressing further at ‘getting in shape’.
Running is one of the best workouts for weight loss, but it also is amazing at helping you stay mentally strong. The best way to start running again is to start today.
8. Run for time, not miles.
For the first month, we recommend not even looking at the distance you went.
Instead, go for time and time alone. For example, shoot for 30 minutes of walk / running 3-5 days per week. This is especially helpful if you are wondering how to get back in running shape- if you focus on times, you may get frustrated quickly.
After that first month, you may want to track your steps, mileage, and times to keep you motivated.
Now, you obviously ask, “How often should I run”?
This really depends on your ultimate goal. If you are aiming for a long-distance race (eg, 10k, half marathon, or marathon), you will want to run 4-6 days per week after the initial endurance build-up phase. For shorter races or general fitness, 3-5 days will have amazing health benefits.
9. Embrace the suck.
When does running get easier? Your body will adapt to the physical stresses of running in a few weeks if you take it slow and steady. This doesn’t mean it’s easy, but it’s worth it!
Expect it to hurt and be harder than you expect when you are going to get back into running shape- keep an eye on your posture to stay healthy.
Adopt the mindset that you are the kind of person that does hard things.
You are someone that is asking the best way to start running again or how to start running when out of shape- you are someone who seeks out challenges and wants to work hard.
9. Drink LOTS of water.
At this point, we don’t recommend making massive changes to your nutrition. Some of that will happen naturally as you will learn you feel better running when you are eating better.
However, we recommend you focus on hydration as it will help with recovery.
10. Use our motivational quotes to keep running and keep you moving.
The best way to start running again is to simply start. However, starting is sometimes the hardest part. Maybe you will end up running for run or maybe you will end up wanting to do unique challenges like the World Marathon Challenge– whatever you want, you can do it!
We have a list of 52 quotes, one for each week of the year, to get you out the door.
Share how to get in running shape with a friend.
Remember, if you are asking how to become a runner, you are already in the right frame of mind and just need to lace up your shoes and get moving. Be sure to sign up for the wait list for the Run After 40 Club.
