{"id":880832,"date":"2026-09-05T10:52:18","date_gmt":"2026-09-05T10:52:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/880832\/"},"modified":"2026-09-05T10:52:18","modified_gmt":"2026-09-05T10:52:18","slug":"running-for-beginners-how-to-start-when-you-hate-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/880832\/","title":{"rendered":"Running for beginners: How to start when you hate it."},"content":{"rendered":"\n

If you want to support independent women’s media, become a Mamamia subscriber<\/a> . Get an all-access pass to everything we make, including exclusive podcasts, articles, videos and our exercise app, MOVE.<\/p>\n

There’s one thing in life that’s guaranteed to get my tear ducts working overtime: videos of people running marathons.<\/p>\n

I don’t know about you, but my feed has been filled with videos of people running the TCS Sydney Marathon 2026.<\/p>\n

Let me paint you a picture: crowds losing it for total strangers, runners soaking it all in, others cramping up on the side of the road while spectators scream at them to keep going, because they’ve all dedicated months of their life to this one moment.<\/p>\n

There’s something about spectating a race that really gets you in your feels.<\/p>\n

Every single person out there has their own story. Their own reason ‘why’.<\/p>\n

Sometimes, if you’re like me, it’s even enough to make you think: Maybe I could do that.<\/p>\n

I never thought I would become a runner.<\/p>\n

If you’d told me five years ago I’d have four half-marathons and one full one under my belt, I would’ve laughed in your face. <\/p>\n

For as long as I can remember, I was the girl who hated exercise.<\/p>\n

I was bad at sports and an anxious kid \u2014 the perfect combination to decide early on: that’s just not for me. End of story. <\/p>\n

I tried to start running so many times and quit every single time, because it sucked.<\/p>\n

Like, really sucked. I could run a few hundred metres at a pace of about 7:30\/km before my body gave up. It felt SO hard, so I stopped.<\/p>\n

But suddenly, something stuck.<\/p>\n

Now, it is low-key, the one thing keeping me sane. (Who is she? I know.)<\/p>\n

So if the marathon hype has you feeling inspired, here’s my beginner-friendly advice for learning to love running, from someone who was genuinely terrible at it.<\/p>\n

Watch: Mamamia’s Ailish Delaney runs a marathon. Post continues below.<\/p>\n

\"Mamamia's <\/p>\n

Mamamia’s Ailish Delaney runs Queenstown Marathon.<\/p>\n

Okay, so how do you actually start running? Go embarrassingly slow. <\/p>\n

Swallow your ego and go slower than you think you should.<\/p>\n

The first few months are just about getting your body used to moving for longer.<\/p>\n

You’re building your aerobic base, which is what lets you run further and faster with less effort later on. <\/p>\n

Going slow also stops you from burning out.<\/p>\n

You’re way more likely to stick with running if you’re not going all-out and hating your life every single time you lace up.<\/p>\n

Get decent shoes. <\/p>\n

Social media will make you feel like you need a $150 running vest, a $300 pair of sunglasses and a $500 watch.<\/p>\n

Don’t fall for it and don’t let it intimidate you.<\/p>\n

You really only need a pair of runners and you’re set.<\/p>\n

A good, supportive pair goes a long way and a speciality running store will help you find the right fit.<\/p>\n

Already have a comfy pair at home? Even better.<\/p>\n

I’d say invest in a running belt if your shorts don’t have pockets. The rest can come later.<\/p>\n

Pop on your comfiest shorts, your favourite sports bra, lace up, and you’re ready.<\/p>\n

\"A<\/p>\n

A good pair of shoes makes all the difference. Image: Supplied.<\/p>\n

Celebrate the small stuff. <\/p>\n

Never say it’s “just X km.” Your first 1km is worth celebrating. <\/p>\n

A 5km run is impressive as hell. Don’t let the internet tell you otherwise.<\/p>\n

Up your cadence. <\/p>\n

This is the total number of steps you take per minute while running.<\/p>\n

You can track it with your phone, a smartwatch, a metronome or just by mentally focusing on taking lots of small steps.<\/p>\n

It’s something people don’t really tell beginners, but increasing your cadence helps reduce the shock on your joints, prevents injuries and improves your running form.<\/p>\n

It’s not always rainbows. <\/p>\n

I have to be honest, sometimes running sucks.<\/p>\n

Possibly the most important take-away from this whole article is that not every run will be a good run. <\/p>\n

Sometimes your legs feel heavy. Sometimes you’re tired. Sometimes it’s too hot.<\/p>\n

Sometimes you just can’t hit your paces or your desired distance. And that’s okay.<\/p>\n

Every time you show up, you’re not only building your physical fitness, but you’re building mental strength too.<\/p>\n

We have to get comfortable feeling uncomfortable. <\/p>\n

I spent about three months hating running before it clicked.<\/p>\n

Even now, I’d say one in every three runs still feels like a slog.<\/p>\n

It might take months for you to notice progress. Trust that it’s happening anyway. <\/p>\n

\"Ailish<\/p>\n

Sometimes running is HARDDDDD. Image: Supplied. <\/p>\n

Focus on your own race. <\/p>\n

It can be so easy to get swept up in comparison culture online, but there’s no point comparing your first kilometre to someone else’s kilometre 42.<\/p>\n

Every marathon video in your feed is someone’s finish line.<\/p>\n

What you’re actually watching is the culmination of months (often years) of training, while behind the scenes is the unglamorous, slow, embarrassing stuff from earlier in the list.<\/p>\n

It’s not fair to compare yourself to the highlight reel.<\/p>\n

Don’t be afraid of fuel. <\/p>\n

If you’re running to lose weight, I fear this isn’t the article for you because we are all about fuelling up here.<\/p>\n

Don’t freak out if your appetite suddenly increases.<\/p>\n

I actually gained weight during marathon training and I’m glad I did \u2014 my body needed that to survive my hellish long runs.<\/p>\n

Food is fuel and it’s important to eat before and after your workouts if you want to see progress.<\/p>\n

Run with friends. <\/p>\n

For the longest time, I was terrified of running with people.<\/p>\n

I thought I was “too slow” and everyone would judge me.<\/p>\n

Let me tell you this: no one cares. <\/p>\n

Find a friend who’s happy to run at your pace or look for a run club that advertises pace groups.<\/p>\n

Running is so much easier with company.<\/p>\n

Run for a reward. <\/p>\n

I am a big advocate of running for a sweet treat.<\/p>\n

Run to a caf\u00e9 or a new bakery \u2014 kill two birds, make it fun, and finally try that place you’ve been meaning to. <\/p>\n

It gives your run a purpose and some extra motivation. <\/p>\n

\"Ailish<\/p>\n

Running with company makes it way more fun! Image: Supplied.<\/p>\n

Fake a smile. <\/p>\n

Okay, this one’s a little woo-woo but I’m a firm believer that faking a smile mid-run tricks your brain into thinking you’re actually having fun.<\/p>\n

Try it. It’s weirdly effective. <\/p>\n

Most importantly, remember to have fun! Running is something we get to do. <\/p>\n

Happy running!<\/p>\n

Feature image: Mamamia.<\/p>\n

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