1. Just get out the door

Don’t set ambitious goals

I stopped tracking how far I run or how fast. I’m an ambitious person so before, whenever I had the idea to start running, I always set goals like “Run 5 kilometers”.

Since I was just starting out and my body wasn’t prepared for that amount of exercise, it inevitably just led to me giving up half way through or getting really, really exhausted and feeling terrible.

Now, my goal is simply to just get out the door.

That’s it. Put running shoes on and head out for a run.

No matter how much I run, I now consider it a success.

It matters a lot more to me to build a positive habit than to try outrunning Usain Bolt.

2. Stop wearing fancy exercise trackers

My Fitbit and iPhone stay at home

I want to be as efficient and productive as possible and love to track my performance, so naturally tracking my exercise with a Fitbit and my iPhone combined with apps like Runkeeper felt very compelling.

Turns out the implied goals and mentality of always trying to break your own records that are built into these devices and apps didn’t make me look forward to running. If anything they made me feel less motivated.

So I stopped using them.

When I stopped caring about trying to beat my records all the time and started to focus on just running because it’s good for my health and feels good, I started to feel a lot more motivated and I started looking forward to my runs.

3. Wear comfortable shoes

Also Steven Spielberg’s number one advice to movie directors

Getting really comfortable running shoes makes a huge difference.

Start out with something cheap if you’re not sure how much you will be running, but get dedicated running shoes designed for that purpose.

4. Don’t run fast

Set a comfortable pace

Instead of trying to run as fast as I could, like I did before, I now try to visualise more or less how far I intend to run today and set a pace that ensures I will have enough energy to keep running. I keep my strides short and my muscles loose. Trying to focus on good running form.

5. Only run while it feels good

Pause and walk

Instead of forcing myself to keep running until I collapse of exhaustion, now I run for as long as it feels good. When I start feeling tired, I stop running and walk for a bit. When I feel better I start running again, and instead of feeling disappointed, I feel good because it’s part of the plan.

To my surprise it only took a week or two until I suddenly could run a lot longer without the need to lower my pace.

You can even walk and not run at all, because if anything it’s still better than just sitting at your desk.

Running should make you more energised. Both while you’re running and after. Instead of feeling tired, I now get energy from running.

6. Find enjoyable scenery

Run where you feel inspired

This is really important for me. I used to go on walks or try to run around the block. Same boring gray houses every time. When I moved to Barcelona I started running in the beautiful Ciutadella park or by the beach. Now the scenery is inspiring and going for a run is a lot more appealing.

I even stopped listening to music because I enjoy hearing the sounds of the city as I run.

Ciutadella Park in Barcelona, Spain

7. Find your time when running feels good

Running feels different depending on when you do it

Maybe it’s different for different people, but I run in the morning, after a breakfast of coffee, scrambled eggs and toast. That’s the time of day when I feel good running. If I run around noon or in the evening I get tired a lot faster and lose motivation.

I run in the morning before work, every or every second day.

Experiment with different times and see what works for you.

8. Drink lots of water afterwards

Unless you want to feel tired for the rest of the day

Basic exercise knowledge right?

Well, a few years ago when I started swimming for exercise I never drank much water afterwards and I always ended up really tired for the rest of the day. I started to drink half a litre of water on my way home from the pool and instead of feeling tired, I now felt super energised after my swims.

Same goes for running.

Be smarter than I was and drink lots of water after your run. You will feel more energised and in turn look forward to your next run.

9. Why do you want to start running?

To motivate yourself you have to know why you’re running

I started to run because it’s a great, and cheap, way to stay in shape.

I want to be healthy, and exercise makes me feel confident, motivated and inspired. I’m now in the best shape of my life.

Why do you want to start running?

How will it change your life for the better?

10. Just get started

Nike were right all along.

Stop reading articles. Don’t switch tabs to Facebook or think that you will start running another day. The only thing you need to do is to start and to be kind to yourself. Don’t set ambitious goals and don’t push yourself too hard.

Put your shoes on and just get out the door, and consider it a success no matter how far or how fast you run. And in a day or two, just get out the door again.

That’s how I started running.