“I hate running…” is one of the most common phrases in the world. Many people dread the trek to the gym or to the track for a little cardio to make their lives just a little healthier. Who says you have to walk out of your home and straight into a marathon? The majority of the people who say ‘I hate running’ hate it because they do not know the correct way to get going. Nobody ever said you have to run a 5K on your first day, so why are we so intent on thinking we need to be the next Usain Bolt?

Taking baby steps is key for every new runner. Pick a day to start and stick to it. Write it on the calendar. Put it in your phone. Whatever you do, just stick to that day! Here are some tips to get started:

• Have proper running shoes: Everyone’s feet are different, so there isn’t a perfect running shoe out there. Just make sure the shoe is comfortable for long runs and will also last a long time.
• Get hydrated: Drink water! When you do cardio, you sweat, and sweating is the primary cause of water loss in the body.
• Start out easy: Start simple, and be patient. For the first day, start with 5 minutes of walking, then 2 minutes of jogging. Repeat this process 5 times. As you begin to get comfortable, shorten the walk time and lengthen the jog time. Eventually you will be able to run for a half hour, no problem. You just have to start easy and work to get better.
• Use your breathing as a guide: Pick your dominant foot to follow. Every time that foot hits the ground, exhale. When the foot picks up, inhale. Your breathing shouldn’t be heavy. It should be easy for you to hold a conversation with a running buddy. (Running with friends also improves motivation.)
• Make a playlist: Make a playlist of exciting music that motivates you. You will need something to get your adrenaline pumping. Beethoven is probably not a good choice.

Every runner is different. While some techniques work for your pal, they may not always work for you. Do what works for you and stick to it. Find a motive, whether it’s weight loss, staying in shape, or just finding a stress outlet. Use that motivation and put it to use. Work hard enough so that the sweat is pouring off of you because it just makes running that much sweeter when you know you have earned a shower.