How to Start Running When You’re Out of Shape: 13 Best Tips

You want to get fit but feel far from it now. So if you’ve wondered how to start running when you’re out of shape, you might have felt caught in a catch-22.

You’re out of shape, so you try to run. You can’t run because you’re out of shape. Rinse and repeat.

It is possible to begin your running journey, even if it’s hard to believe. The key is taking lots of small steps to get there. After all, some running journeys are marathons, not sprints (run pun intended).

How Do You Start Running When You’re Completely Out of Shape?

You’ve decided to take hold of your health and fitness, and you want to begin running.

The decision might have made you feel anxious, and that’s okay. All of us, at some point, were new runners. So starting something new can be a bit nerve-wracking, especially when that can be life-changing.

When you start from square one, you’ll need to choose each next step carefully. Falling off your new routine can derail you entirely. Instead, be wise and remember that even a tiny step forward is still in the right direction.

13 Tips to Help You Start Running if You’re Overweight and Out of Shape

Getting started is the hardest part, but following these tips will give you a greater chance of success.

1. Set Small Milestones

It’s proven that small, critical running milestones can significantly improve your chances of succeeding in your new running routine. Set your running plan to coincide with your running milestones.

Write them down. If you’ve ever heard someone say writing down your goals will help you achieve them, they weren’t lying. So write your running milestones down and include a reward for hitting each goal.

Check-in with your goals each day and allow yourself to feel good about your achievements.

2. Begin with the Best Running Gear

If you’re like me, you might start at least one new hobby every year. And that hobby always comes with some upfront expense that I pay, only to move on to the next thing that interests me. Oops.

If this sounds like you, you should know that running costs a little bit on the front end. However, having all the right gear can be the thing that keeps you on track with your new running routine.

With running, you need to have the right clothes for the conditions. Invest in a great pair of running shoes, top-notch running socks, and moisture-wicking clothing. These essentials will help you be more comfortable on your running journey.

3. Tell Someone, or Everyone

Accountability is key. If you want to hold yourself accountable to stick to your new running routine, tell as many people as you can.

Sometimes the concept of having to face others if we fail is enough to keep us motivated. But on the other hand, this could lead to having the best support system.

If a friend or family member wants you to succeed, they can check in with you daily to ask about your success. Having support like this can help you stay focused and understand that people want to see you succeed.

4. Have a Way to Track Your Runs

You’ll want to have a way to track your runs so that you can see the progress you make over time.

I rely on my Apple Watch and the MapMyRun app on my phone. The benefit of my watch is that it tracks my heart rate so I can track the intensity I put into each workout.

Although this is a valuable tool, it isn’t the best method of tracking heart rate. For example, using a heart rate monitor is more accurate and might be something you want to invest in.

5. Start Slow

Don’t decide today that you will run a marathon next month. It’s not likely to happen, and you’ll cause yourself unnecessary stress and anxiety.

Instead, begin as slow as you can and build. If you’ve written out milestones (as I suggested in tip #1), maybe your first milestone was going for a 5-minute run.

Did you hit that milestone? If so, great work! If not, what can you do where you are currently?

Once you’ve made some progress on 5-minute and 10-minute runs, consider running one mile. Then try to run one mile three times a week until you can run one mile every day. Work up to two miles every day, and so on.

Remember, slow and steady wins the race.

6. Use the Run/Walk Strategy

If you’ve never heard of the run/walk/run strategy for runners, you might find this one of the best tips for getting from out of shape to avid runner status.

Jeff Galloway brought this method of fitness to the forefront in the 1970s. It caught on because it helped prevent burnout and injuries and was the perfect way to get started if you were overweight and out of shape. It also helps take the focus off your pace.

And it works. I had a stress fracture in 2017 leading into my second Chicago Marathon that sidelined me from all but five weeks of training. Yikes. However, after I recovered, I used the run/walk/run method for those five weeks to train.

On race day, I used the same method and finished without reinjuring my foot. This is one of the best methods for any runner.

7. Find a Fun Race for You

You may want to start with something other than a marathon, but do some research to find a race that excites you. There are so many themed fun runs these days, and it’s completely acceptable to sign up for a race because you want the swag they give out.

Be sure to pick a race that allows you ample time to train. Then, find a training plan to follow for the race. Check off each training day you complete so you can see your achievements.

8. Don’t Only Run

Rather than spending each workout trying to complete a run, mix it up. Implementing cross-training into your activities will help your body get stronger and prevent you from getting bored.

You can do numerous activities for cross-training, and mixing things up may help you stay on track. Yoga, cycling, and strength training are all excellent forms of cross-training.

9. Find a Running Buddy

Staying on a fitness routine can be difficult for many, but a strong support system can help. For example, you can find someone to hold you accountable by joining you on your runs.

This is an excellent opportunity for you and a friend to get healthy together while keeping one another motivated. You’re more likely to stick to your routine if someone else is depending on you showing up.

10. Keep a Regular Routine

You can create a regular schedule to make a habit of your new running journey. This might mean keeping a morning running routine or running on your lunch break or after work in the evening.

The more you keep a regular schedule, the more of a habit your running will become.

11. Gamify Your Runs

Sometimes making a game out of an activity can make it more exciting and help you to stick to it.

You could make plans to meet a friend at a local coffee shop that is within running distance of your home and run to meet them. You can use the run/walk method by running a specified distance, such as one street, and walking the following stretch.

Sometimes I like to run to the post office to drop off mail, which makes the concept of running much more exciting.

12. Treat Yourself

This one is important. Remember, you should be rewarding yourself for meeting your running milestones.

Treat yourself to something meaningful when you complete a significant number of runs or stick to your training for a whole month. For example, a delicious dinner out, a new outfit, or a massage are great gifts for yourself.

13. Change Your Mindset for a Life Change

Rather than planning to run a race, training, running the race, and going back to being inactive, start to make a change in your mind. Think of running as a new part of your life, especially if you enjoy it (which may take some time).

I wouldn’t say I liked running in high school because I had a soccer coach who made us run more than we ever saw a soccer ball. I ran winter track but was incredibly slow. It wasn’t until I ran on my terms that it brought me joy and stress relief.

Instead of making running a one-off thing, change your mindset to find how this might be the best thing you’ll ever do for your mind and body.

What Are the Benefits of Running?

Now you feel motivated to run, but how will this new activity benefit you? Great question!

👉🏼 Running can lead to weight loss.

Most people tend to set out to exercise and run because they want to lose weight. This sport can indeed help trim your waistline and help you become leaner. So many people have used running and a balanced diet to lose weight.

👉🏼 Running can strengthen your mental health.

This is a big one for me. Running is a great activity because it improves overall mental health, including anxiety and depression. If you experience a lot of daily stress, running can also help you relax and improve your stress levels.

👉🏼 Running can help you gain confidence.

If you’re out of shape now, running can be a great tool to help you see that you can do hard things because running is not easy. Once you realize this, you can expect an uptick in your confidence. And you should be confident!

👉🏼 You don’t need to join a gym.

A lot of workouts require a gym or membership to get started. Although you’ll need to get some running gear, you won’t need to worry about driving to a building at a particular time or signing up for a specific class.

Although you might need to rely on a treadmill if the weather is unreasonable, you can run any day, and any time you like.

FAQ

How Long Does it Take an Out-of-Shape Person to Run a Mile?

An out-of-shape person could be naturally quick in running, but they might also find running a mile a significant struggle.

It takes the average person anywhere from 15 to 22 minutes to walk a mile.

This means that if the out-of-shape person can run at a slow pace, they can expect to complete a mile within about 15 minutes, as this is a reasonably quick-paced walk for most people.

If you find that it takes you longer than 15 minutes to run a mile, don’t fret. As you stick to a routine, you’ll find that running becomes more manageable, and soon a mile won’t feel so overwhelming.

How Do I Start Running in the Morning? A Guide for Beginners

Running in the morning is one of the best ways to ensure you stick to your new running routine.

If you run first thing in the morning when you wake up, you won’t have time to talk yourself out of your workout. You also might find that this helps to clear your head and prepares you for the rest of the day.

So how do you start running in the morning?

✅ Wake up at the same time each morning.

This one can be difficult, especially if you tend to stay up later on the weekends. But setting a regular sleep and wake schedule helps your circadian rhythm keep your hormones and metabolic functions in check.

✅ Lay your running clothes out the night before.

Waking up and being able to pull your clothes on and go will help you get to running faster. Again, this can help you stay on track and not back out because you didn’t have a pair of socks clean and ready to go.

✅ Print off your running plan.

There are many running plans online, and finding the best one will be vital, so you know what mileage you’re running each morning. Once you’ve found your perfect running program, print it off and hang it somewhere accessible so you can see it first thing in the morning.

Once you complete your morning run, you can cross off that workout on your running plan. Success!

✅ If you have to wake up before the sun, get a sunrise clock.

One of the best gifts I’ve ever received was the Hatch Restore sunrise alarm clock. For those early mornings when I need to be up before the sun, I still get the experience of waking up with the sunrise.

It’s also a sound machine with some sleep stories to help me fall asleep quicker on nights I toss and turn. If every runner could be given an alarm clock, this is the one it should be.

How to Run a 5k When You’re Out of Shape

If you’re out-of-shape and haven’t been active, know that it’s not a great idea to run a 5k tomorrow.

My best advice will be to walk the 5k if this is the case. And don’t worry, every 5k I’ve attended had at least a few dozen walkers – it’s completely acceptable.

If you have at least four weeks before the 5k, you have plenty of time to work and make the race more enjoyable. Remember to start slow with training and build on it. Give yourself ample rest, and consider the run/walk method to get through the race.

Eight weeks to train for a 5k is the best for someone who’s completely out-of-shape. This time can get you from being utterly inactive to being in running shape for your 5k on race day.

This also allows your body a reasonable amount of time to learn to handle the stress of running that mileage.

How Many Days Does it Take to Get Out of Shape for Running?

What about if you are currently in shape but cannot run for some time? How long will it take you to get out of shape?

Generally, it will take about two weeks to experience changes to your fitness level. After four weeks, it will require a significant amount of time to regain the fitness level that you have been at.

Final Thoughts: How to Start Running When You’re Out of Shape

Just because you’re out of shape right now doesn’t mean that you can start a running routine today. Starting with a positive outlook, a solid plan, and a quality support system will ensure you find success.

Soon, you’ll be at your first finish line, and grateful you decided to try running.