How to Learn to Love Running (or Any New Activity) One Step at a Time

Starting a new fitness habit—like running—can feel intimidating, especially if you’re unsure whether you’ll enjoy it. Many beginners believe they need to love running right away to stick with it, but that’s not true. The secret? You don’t have to love it from day one—you just need to believe it might be something you can learn to love.

Like many of you, I assume, at first I didn't love running - in fact I didn't like any kind of sport. I don't have an athletic background. Gym class was always my least favorite class in school. But as a young single woman I found myself one day lacing up and going for a short run in the neighborhood. Was I hooked after that first run? Nope. But I saw there was something in running that I could eventually appreciate. It didn't come at first, but I went out there again and again. Eventually, I found my love for running.

By taking small, manageable steps and shifting your mindset, you can build a running habit (or any new activity) without pressure. Here’s how to get started.

Why You Don’t Have to Love Running Right Away

A common myth about fitness is that you must feel instant passion for an activity for it to stick. But think about it—many of the things you love today, like coffee, yoga, or even your favorite music, were acquired tastes.

Running (or any new habit) can be the same way. If you go into it with an open mind and remove the pressure to love it immediately, you’ll give yourself the chance to develop a real connection with the activity.

How to Choose an Activity You Think You Can Enjoy

Instead of searching for something you love right away, look for an activity that seems interesting or that you think you could learn to enjoy. Ask yourself:

• Does this activity align with my values or goals? (Example: Running supports your health and mental clarity.)
• Are there small aspects I already like? (Example: You enjoy fresh air, quiet time, or moving your body.)
• Am I willing to give it a fair chance?

If running feels intimidating, start with something easier—like walking, hiking, or jogging with short walking breaks. You can adjust as you go.

For more beginner-friendly running tips, check out my Free Running Guide for Beginners: What Every Beginner Runner Needs to Know (But is Too Afraid to Ask). 

How to Make Running Easier With Baby Steps

If you want to develop a running habit but feel overwhelmed, break it down into small, achievable steps. Here’s how:

1. Start with the Smallest Commitment Possible

Instead of aiming for a 30-minute run, begin with a 5-minute walk/run session. You’re more likely to stick with something if it feels easy to start.

2. Focus on the Fun Parts

Find ways to make running more enjoyable:

• Listen to music, audiobooks, or podcasts.
• Choose a scenic route.
• Run at a time of day when you feel your best.

3. Drop the All-or-Nothing Mindset

You don’t have to run every day or follow a strict training plan. Walking breaks, slow progress, and imperfect runs all count. The goal is to build consistency, not perfection.

4. Track Your Wins (Even Small Ones!)

Celebrate progress, whether it’s running an extra minute, feeling stronger, or simply showing up. Seeing improvement over time will boost motivation.

For more tips on overcoming running anxiety and how to track your runs, read 6 Easy Ways to Track Your Progress as a Beginner Runner.

My Running Journey: From Doubt to Passion

When I first started running, I wasn’t sure I’d enjoy it. My early runs were slow, filled with walking breaks, and didn’t feel particularly fun. But I stuck with it because I liked the feeling of accomplishment afterward.

Over time, I discovered what made running enjoyable for me—the quiet morning air, the mental clarity, and the confidence it gave me. If I had expected to love it instantly, I might have quit too soon.

That’s why I encourage you to give running (or any new activity) time. Start small, adjust as you go, and let yourself discover what you enjoy.

Final Thoughts: Give Yourself Permission to Try

You don’t have to be “born a runner” or fall in love with running overnight. What matters is being open to the possibility that you could enjoy it.

Try the 5 minute challenge:

Pick an activity you’ve been curious about—maybe running, hiking, cycling, or yoga. Commit to trying it in the smallest way possible this week (even just five minutes).