How To Start Running

Three simple strategies that helped me turn an activity I absolutely hated into something I can't imagine my life without.

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Presented by Pillar Performance:

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Image courtesy of Joe Hale

First off, thank you for all of the great feedback on last week’s post. Earlier this week in a live with Liz Plosser (my old boss from SELF and author of Best Case Scenario) — she asked me how it felt, opening up like that, knowing that I don’t particularly love talking about my body. Well. I definitely had a vulnerability hangover for a better part of last weekend. It was heavy. But, the positive messages, comments, and emails really affirm my “why” for sharing. So again, thanks.

This week, I’m talking about running. Specifically, how I got my start with this hobby that transformed my life in so many ways, and what I learned from my beginning that can help anyone new-to-the-sport (or, really, anyone looking to adopt a new movement practice period). Let’s dive into it.

As I shared last week, I lost 70 pounds in college. The first half of that weight-loss was learning how to eat better (portion control, not eating UConn Dairy Bar banana chocolate chip ice cream at every meal — although it is superb). The second half was falling in love with running. The summer I started back in 2008, I was a sophomore. I was working at an overnight summer camp in the shoreline town Madison, Conn. I had already lost about 35 pounds. I really wanted to stay active and continue my positive progress.

Without access to a gym at camp, running was one of a few accessible options — even if it was one that I didn’t feel as though I was good at. OK, let’s be real: I wasn’t “good” at it, at all. I remember clearly how difficult those first couple of weeks were. I absolutely dreaded lacing up my sneakers every single time. But! I also felt so proud of myself every single time I finished my afternoon miles.

As someone who started as an unenthusiastic, extremely hesitant runner, I’ve accomplished a lot since those early days nearly 17 years ago (suddenly, I feel old). I spent that entire summer putting one foot in front of the other and running consistently, which led me to my first successful half-marathon in Hartford in 2009. Fast forward to 2025: My mile time went from 14+ minutes to a sub 6-minute personal best. I’m now a 14-time marathoner and Abbott World Majors six-star finisher. I’ve overcome a slew of running injuries (most recently plantar fasciitis) that reminded me how lucky I am to move my body in this way, and I even became a certified run coach through UESCA. Beyond the self-satisfaction and constant reminder that I am capable of doing hard things that running provides, I’m grateful to the sport because it’s brought me so many of my dearest friends.

All of this to say, what are you waiting for? Here are three simple ways to get started with running. Honestly, three simple ways to get a jumpstart on any goal, really:

1. Take the guess work out of it.

Decision fatigue can negatively impact your workouts. The research shows that when there are a lot of decisions to make surrounding your sweat sesh, you’re less likely to get it done. I didn’t know this at the time, so in retrospect — eliminating most every choice possible from my running routine was an impressive tactic to make it a regular habit.

What this looked like: I owned something like 10 pairs of the same leggings from Target. I wore a white Hanes cotton T-shirt and a Champion sports bra every day. Also: Reached for the same New Balance sneakers. (Editor’s note: It’s commonplace to size up a half-size for your running sneaker versus your typical shoe size to accommodate for foot swelling. This isn’t something I knew when I started, and that lack of knowing certainly cost me a few toenails along the way.)

I ran the same route. I listened to the same playlist. I did it at the exact same time. Every. Single. Day.

2. Set an achievable goal.

This is about running; it’s not about running. When you’re setting a goal, you want to do a certain level of self-inquisition to ask yourself “Is this attainable for me as I am right now?” So not yourself in a year from now or a version that you aspire to be. You — at this very moment.

You want to meet yourself where you’re at.

So, I set a goal to run a single mile every day. Before I set this goal, I’d been doing a fair amount of cardio, but mostly on an elliptical or stationary bike. I had a cardiovascular base, but I didn’t feel super confident in my running ability. By setting a relevant goal to my at-the-time fitness, I felt motivated and capable to stick with it, rather than deterred by something unrealistic.

Of note: The general rule of thumb when it comes to running is that you shouldn’t increase your total mileage week-over-week more than 10 percent. So, if you’re running seven miles one week, you could up that to just over eight the following.

3. Don’t judge your beginning too harshly.

I had a pretty negative perception of running before I started doing it every day. When I was growing up, my brother was on the track team. As a pretty overweight kid, he’d constantly tease me (as brothers often do). His vocabulary dagger of choice was telling me to “go run a mile” (because he knew that I wouldn’t).

Fast forward to high school, I was cut from the volleyball team because I couldn’t run a mile in under 10 minutes — which ultimately caused me to become part of a startling statistic: By age 14, many girls are dropping out of sports at two times the rate of boys.

TLDR: I didn’t think I could ever be a “good” runner, so I didn’t feel super motivated to stick with it. I wrote this in last week’s newsletter, and I’ll use it again here:

Change happens when staying the same feels more uncomfortable than making the change.

I had my eyes on a goal: To continue that weight loss journey. I already felt the positive impact of investing in myself and improving my health. That taste was enough to encourage me to begin, even if I wasn’t “good” at it. Fact was, I didn’t expect to be. All I knew was that if I stuck with it, I had a better chance of accomplishing my ultimate outcome goal than if I didn’t. That grace and compassion was instrumental in getting me to a place where I not only started to like running, but I’d look forward to it as a part of my regular movement practice.

OK, OK — one more bonus tip: Surround yourself with folks that want to celebrate your wins, no matter how small they may be. It’s so easy to compare yourself to others. But you cannot compare your beginning to someone else’s mountain top (easier said than done, because, social media). In order to stay on that vibe, be open and honest about where you’re at with those that see your greatness. A climate of patience and support is worth savoring.

Dear running,
thank you.
I wouldn’t be me without you.

TELL ME IN THE COMMENTS: What’s the best tip you got when you started your current go-to movement practice? What’s helped you stay diligent?

Keep hurdling,

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HIGHLIGHTS OF THE WEEK

I’m Reading: P.S. I Hate You by Lauren Connolly
Just started this one after finishing Abby Jimenez’s Say You’ll Remember Me in 48 hours.

Gear I’m Loving: Garmin Forerunner 570
Had an opportunity to test this out on launch day thanks to my friends at Garmin, and holy wow is she gorgeous. The screen is by far the most beautiful I’ve seen from the brand (also, their brightest yet!), and it comes in 42 and 47mm sizing.

Like most of your favorite Garmins, you’re able to use the coach feature to load training plans onto the watch. (I’m obsessed with how my Garmin automatically pulls in the workout-of-the-day from Runna.) This model has a built-in microphone and speaker, so you can take calls, and it’s the first one from the brand that enables users to adjust font size. (Is my age showing that this excites me?) It’s also got loads of activity profiles to help users track everything from walking and Pilates to running, hiking, and swimming, and totes 11 days of battery life (18 hours with GPS mode running).

Gear I’m Excited About: Align No Line
OK SO! I have yet to try these. However, the legging came out earlier this week, and like many Align fans I too am geeked. I was surprised to see how many folks have strong feelings about leggings with front seams! Transparently, it’s never bothered me before, but the reviews on the site are raving.

I’m Binging: All of the Content From The Financial Diet
This came up on my Instagram explore page, and there’s so much practical advice here on how to talk about money (specifically as women) and live a better life while also sticking to a budget.

“If you only knew how long it took me to appreciate my beauty. The number of times I told myself and heard negative things. These muscles have allowed me to accomplish so much!

- Gymnast Jordan Chiles on her first-ever Sports Illustrated Swimsuit issue cover photos

Other thoughts and links: This article on the troubling rise of harassment and stalking in women’s sports from Elle is a must-read. The New York Liberty’s 2025 roster is set and damn these ladies look good. If you’re local to New York, Bandit just reopened their West Village store and she’s gorgeous. Also, some New Yorkers think run clubs are a disease. Agree? Disagree? Sound off in the comments. Did I giggle at this headline? Absolutely. We all know the importance of sleep, but one new study found that even a few nights with insufficient shuteye can be linked to a greater risk of heart problems. There’s a Lagoon pillow to help with that.

I really enjoy compiling links to share with you week after week. Are you digging it? Have something you want me to nod to in an upcoming Weekly Hurdle? Or, just want to say hi? Let me know, and slam the button below:

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MY SOMETHING NEW

One of my goals for 2025 is to do something new every single week. I wrote about this earlier this year. Love these recaps? Let me know in the comments ⬇️

Monday, May 5 (well, technically, Tuesday, May 6): Met Gala after party
Assuming you all know what the Met Gala is. After the celebrity-clad shebang, a lot of those folks disperse to a slew of different after parties. I got invited to one through a friend this year for the first time at Mulberry Bar. It was a much more low key experience than what you may have seen from other parties.

The play-by-play: Ate dinner at 6 p.m. Curled my hair before taking a nap from 7:30 to 11 p.m. Got up, did my makeup, and met a girlfriend out at the Bowery Hotel for 12:30 a.m. Had a bourbon, then went to Mulberry Bar for 1:30. Stayed for about two hours, and the crowd was a vibe — but the tea you’re looking for: Only a couple celebrities I recognized. In a Vogue article where one reporter went to six parties (bless her), she wrote that the crowd picked up a tad on the later side. By then, I was in Dreamland.

Would I do it again? Absolutely. One of those “do it for the plot” experiences that my friend and I will think back on for years to come.

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Thanks to PILLAR Performance for supporting this week’s newsletter.

Over the past year, I’ve completely rethought the way I think about my nutrition for sport. I work hard enough in the gym, and I want to make sure I’m giving my body the support it needs to both recover better and perform at its peak. That’s where PILLAR comes in. PILLAR is a performance health brand developed by leading sports scientists, dietitians, and athletes — focused on helping you show up to whatever you’ve got on deck in the best condition possible.

Now, PILLAR has a slew of vitamins and supplements that are in my regular rotation, but this week I want to talk about creatine specifically. PILLAR’s creatine monohydrate features single-origin Creapure® made in Germany, the purest form of creatine monohydrate available. I know you want to know: What are the benefits of taking it?

1. Energy production: Creatine helps replenish ATP, the body's primary energy source.

2. Enhanced recovery in training: Creatine reduces muscle damage and inflammation while promoting faster glycogen replenishment. TLDR: Quicker recovery between training sessions.

3. Cognitive benefits: Creatine supports brain function, reducing mental fatigue, and improving focus.

Now that I’ve got this as a part of my regular supplement routine, I’m never turning back. Try PILLAR today by going to TheFeed.com and use the code HURDLE for 15% off your first PILLAR purchase! Reading this from outside of the U.S.? Check them out at pillarperformance.shop.

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One mile can change everything. This May, put on your favorite pair of blue jeans and join us for the 5th annual ASICS Blue Jean Mile. Each mile is a step towards awareness and funds for mental health awareness. Learn more at, here.

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🎧 355. Does Your Diet Suck? Building A Better Relationship With Food & Debunking Nutrition Noise With Zoë Rom & Kylee Van Horn, RDN

In this episode, Emily sits down with Zoë Rom and Kylee Van Horn, RDN, the best friend duo behind the ⁠Your Diet Sucks ⁠podcast. They do a deep dive into debunking diet culture myths and share practical, science-backed tips to fuel your body and boost performance. From breaking down the ideal macronutrient balance to demystifying creatine, hydration hacks, and the lowdown on supplements, Zoë and Kylee bring their signature wit and wisdom to the table. Whether you’re a seasoned athlete or just starting your fitness journey, this conversation’s packed with actionable advice to help you feel your best.

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