How to Start Running When You Feel Out of Shape in 4 Steps

If you’ve ever thought, I’d love to start running, but I feel way too out of shape, you’re not alone. Many women hesitate to lace up their sneakers because they assume running is only for the fit, fast, and athletic. But here’s the truth: you don’t need to be in shape to start running—you just need to start.

As a running coach who wasn’t athletic growing up, I know firsthand how intimidating running can feel at first. But I also know that with the right approach, you can go from doubting yourself to feeling proud and unstoppable.

In this guide, I’ll walk you through exactly how to start running in a way that feels manageable, empowering, and enjoyable.

Step 1: Shift Your Mindset – You’re Not “Too Out of Shape” to Run

Many beginner runners think they need to get fit before they start running—but that’s like thinking you need to be fluent in a language before taking your first lesson. Running itself is what builds endurance and strength!

Here’s what you need to know:

 Walking counts – If you can walk, you can start running.

 Pace doesn’t matter – Slow running is still running.

 Short distances add up – You don’t need to run miles on day one.

The goal isn’t to run fast or far right away—it’s to start small, stay consistent, and build confidence.

Step 2: Set Realistic Expectations (Hint: Run-Walk Is the Secret!)

If you’re new to running or haven’t exercised in a while, the idea of running non-stop can feel overwhelming. That’s why the run-walk method is the best way to start. It's how I was able to cover more and more distance when I first started, and it's still a method I use today. I wouldn't have completed my marathons without it!

What is the Run-Walk Method?

Instead of trying to run continuously, you alternate between short running intervals and walking breaks. This:

• Reduces fatigue so running doesn’t feel exhausting
• Helps you build endurance safely without overdoing it
• Makes running feel doable (instead of a struggle!)

A great way to begin is:

Week 1 Beginner Plan

• Warm-up: 5-minute brisk walk
• Workout: 30 seconds running, 1-2 minutes walking (repeat for 10-15 minutes)
• Cool-down: 5-minute slow walk

As you feel stronger, you can gradually increase the running time and shorten the walking breaks. And don't worry you are a runner even if you take walk breaks!

Step 3: Your First Running Plan (Beginner-Friendly!)

To make running a habit, start small and focus on consistency. Here’s a simple 4-week plan to help you ease in:

Pro tip: Listen to your body! If a week feels too hard, repeat it before progressing.

Step 4: Make Running Feel Easier with These Tips

Running doesn’t have to feel like a struggle. Here are practical tips to make it enjoyable:

• Wear the Right Shoes

Running in old sneakers can lead to pain and injury. Visit a running store for a proper fit or look for cushioned shoes designed for beginners - for more info read: How to Prevent Running Injuries as a Beginner

• Start at a Comfortable Pace

If you’re gasping for breath, slow down! A good rule: you should be able to talk while running.

• Choose a Fun Route or Playlist

Run somewhere scenic or put on your favorite music or podcast—it makes a big difference!

• Schedule Your Runs Like an Appointment

Treat running as a non-negotiable part of your day. Whether it’s mornings before work or evenings after the kids are in bed, consistency builds habits. Personally, I love planning out my runs on Sundays. Read Why Sundays Are the Secret to a Stronger Running Routine to learn about my planning routine.

Step 5: Overcoming Common Struggles

Starting something new always comes with challenges. Here’s how to handle them:

“I feel self-conscious when I run.”

Truth: No one is judging you. Most runners started as beginners, and they respect anyone putting in the effort. If you’re nervous, start in a quiet area or bring a supportive friend. And mind the words to tell yourself - nothing will kill your confidence faster.

“I get out of breath too fast.”

This happens when you start too fast. Slow down, focus on deep belly breathing, and use run-walk intervals. To find out more: Why the First Five Minutes of Running Feel So Hard (and How to Overcome It)

“I lose motivation easily.”

Set small, exciting goals—like running for 2 minutes straight or completing your first 5K walk/run event. Celebrate progress, not perfection!

Conclusion: Just Take That First Step

If you’re waiting to “get in shape” before you start running, let this be your sign: you are ready NOW.

Start small. Run at your own pace. Walk when needed. Celebrate every step.

Before you know it, you’ll go from feeling out of shape to feeling strong, confident, and unstoppable.

Your Next Step

Try this: Go for a short 10-minute walk today. If you’re feeling good, add a 30-second jog. That’s it—your running journey has begun!