While going out and running in some ways is as simple as it sounds, there are a lot of other factors to be aware of that will help you have a better time.
Expectations
More than likely, you will be slow, even compared to some of the things you see online about slow runners. My fastest mile run of 2025 was just this week at 15:30 minutes per mile. In the last 90 days, my best 5k (3.1 mile) pace was 17:44 minutes per mile. Many people can easily walk around 20:00 minutes per mile, so yes, I am a slow runner. It’s likely you will be too, but by just lacing up your running shoes and getting outside, you are special. It’s probably going to be early, cold and you’re not going to feel like it, but all those other people are still in bed, not going after their dreams or pushing to be their best. Regardless of your pace, you’ve already got them all beat.
The key different between walking and running is about form, not about pace. When you’re walking, you always have 1 foot on the ground, when you’re running you are jumping from one foot to the other. You should gain a bit of speed, but it’s very possible walkers will still pass you and that’s okay.
Pace will also be impacted by many personal and environmental factors. If you’re tired, sore or just not feeling well, you will not get the same pace. If it’s sunny, hot and/or humid, you will want to hold yourself back.
Mindset
Running is not easy. It takes hard work and commitment. While it’s mostly considered a physical challenge, this also makes it also a mental challenge to push yourself to get out there and keep going, even when it’s hard. You also have to be ready for change for this to be successful.
Objectively, there’s little doubt that most people need to eat better and workout more. At the same time, objectivity is not always enough, you have to want it bad enough to make the change. Once you start seeing results, it gets a little easier, though you’ll will still have to push yourself and some of those days, pushing yourself may not be enough.
Results
You always have to remember that we’re targeting slow sustainable changes. You’re climbing a mountain and for the first few runs, you’ll be moving, but the mountain won’t change much, you’ll look back and see how close the car still is, you’ll want to go back. After you keep going, putting in the work day after day, looking forward might not change much, until you’re at the summit, it will always look like a huge mountain, but the look back will change, your car will get smaller and smaller, until you can’t even see it.
“Live your life each day as you would climb a mountain. An occasional glance toward the summit keeps the goal in mind, but many beautiful scenes are to be observed from each new vantage point. Climb slowly, steadily, enjoying each passing moment; and the view from the summit will serve as a fitting climax for the journey.” – Harold V. Melchert
Just getting out to run is a win. The first time I tried running as an adult, I did a few 30-second intervals and I felt like I was dying.
Final Thoughts
The body is incredibly adaptive. It will adjust to the workload you give it and the food you feed it. Progress comes from consistency, flexibility, and recognizing that everyone is different and things change over time.