Why the First Five Minutes of Running Feel So Hard (and How to Overcome It)

You’ve planned your run, laid out your clothes, and told yourself, “This time, I’m really doing it.” But when it’s time to step out the door, suddenly, every excuse in the book creeps in. I’m too tired. It’s too cold. Maybe later… Sound familiar?

You’re not alone. Studies show that 90% of people who struggle with exercise say their biggest challenge is simply getting started (American Psychological Association). But here’s the good news: once you get past that initial resistance, running becomes easier, even enjoyable.

After years of struggling to move my body, I can now say that on most days I look forward to running. But this didn't happen over night. Even today, there are days when I resist. I don't want to get out there. But ironically enough it is on those days that I am most proud of myself. 

I have never regretted a run I decided to do even if I didn't feel like it, but I have often regretted not going on runs when I was suppose to.

So why is getting started so tough, and what can you do to make it easier? Let’s break it down.

Why Is It So Hard to Start Running?

1. Your Brain Resists Change

Our brains are wired to seek comfort and avoid unnecessary effort. If you’ve had a long day or feel cozy indoors, your mind will come up with reasons to stay put. I usually run at 5:30am before the kids get up. I have all the excuses in the world to stay warm and cozy under the blankets and continue sleeping for an extra hour. But I have come to realize starting my day with a run always sets-up my day just right. Getting it done before everyone wakes up energizes me. But most of all it takes away the pressure of finding another moment in the day to get it done.

Quick Fix: Use the 5-Second Rule (Mel Robbins). The moment you think of skipping your run, count down “5-4-3-2-1” and move toward action—whether that’s standing up, putting on your shoes, or stepping outside. No snoozing of the alarm. Give your brain no time to think of excuses.

2. Your Body Needs Time to Adjust

Even if you feel physically fine, your muscles and cardiovascular system need time to transition from resting mode to movement mode. The first few minutes often feel sluggish because your body is still adjusting.

Quick Fix: Start with dynamic stretching (like leg swings, high knees, or arm circles) for 2-3 minutes before your run. This signals to your body that movement is coming and makes those first steps feel smoother. Doing this will also help avoid common running injuries.

3. You’re Overthinking It

Anticipating a run can sometimes feel bigger than it actually is. You might worry about how hard it will be, how slow you’ll go, or if others will judge you. This mental buildup makes taking the first step feel overwhelming.

Quick Fix: Change your goal from “running” to “getting outside.” Instead of saying, “I have to run three miles,” say, “I just need to get out the door.” Or, "I get to run today," instead of "I have to run today." Often, once you’re out, momentum takes over.

How to Make Running Easier from the Start

1. Reduce Barriers to Running

The smaller the barrier between you and your run, the easier it is to get started. Try these tricks:

 Lay out your clothes the night before so there’s no decision-making.

 Put your running shoes by the door as a visual cue.

 Use a habit-stacking approach: Link running to an existing habit, like heading out right after dropping the kids off at school. Or even matching your runs to specific days of the week. In my case, it's easy I know Saturdays are long-run days and Tuesdays or run interval days.

Want a full checklist to make running feel less overwhelming? Grab my free beginner guide here: What Every Beginner Runner Needs to Know (But Is Too Afraid to Ask).

2. Focus on Just Five Minutes

Instead of thinking about the whole run, tell yourself, “I’m just going to run (or walk) for five minutes.” Research shows that people who commit to “just five minutes” of exercise often continue for much longer (Harvard Health).

3. Use Music or Podcasts to Stay Motivated

Music can set the tone for your run. Studies show that listening to upbeat music can boost endurance by up to 15% (Brunel University).

Bonus tip: Only allow yourself to listen to your favorite podcast while running. That way, you’ll look forward to heading out.

4. Warm Up Properly to Prevent That “Heavy Leg” Feeling

Instead of going from sitting to running in one big leap, ease into it:

• Start with a brisk 5-minute walk to wake up your body.

• Then, begin your run/walk intervals at a slow, comfortable pace.

• If you still feel sluggish after 5 minutes, give it another 5. Most people feel better by the 10-minute mark.

5. Stick to a Running Routine (Even When You Don’t Feel Like It)

Relying on motivation alone makes running inconsistent. Instead, schedule your runs like any other important appointment—just like a doctor’s visit, you wouldn’t cancel unless absolutely necessary. Would you miss your child's doctor appointment? Nope. Treat your runs like your children's important doctor's appointments.

6. Reframe Negative Thoughts About Running

Notice the thoughts that pop up before a run. Do you tell yourself, “Ugh, I don’t feel like this” or “I’m not a real runner”? Shift your inner dialogue:

• Instead of “I don’t feel like running,” say “I’ll feel so much better once I do.”

• Instead of “I’m too slow,” remind yourself, “Every step I take is progress.”

• Instead of “Maybe later,” say “Five minutes. That’s all I need to do.”

7. Reward Yourself After Every Run

Sometimes, a small post-run reward can be the push you need. It doesn’t have to be extravagant—maybe it’s a cup of your favorite coffee, a hot shower, or even just the satisfaction of marking it off your planner.

Bonus: Track Your Progress: Keeping a simple log of your runs increases motivation. Seeing how far you’ve come—even if it’s just from “I didn’t want to go” to “I did it”—builds consistency. Check-out my post on 6 Ways to track your running progress. 

Final Thoughts: The Hardest Part Is Behind You

Once you take those first steps, everything gets easier. You don’t need to run fast, far, or flawlessly—you just need to start.