It’s Never Too Late To Start Running

When it comes to running, imposter syndrome... runs rampant. Natalia Wazny, a shoe fitter and run club coach at at Lady Sport in Vancouver, has heard it all.

“’I don’t look like a runner’ and ’My body isn't meant for running,’ are two of the most common misconceptions,” she says. “But really, all you need to do to be a runner are put on your shoes and get out the door.” Here's more on how to get started.

The only gear you truly need

High-tech wearables and sweat-wicking tights are swell, but to start running right now, all you truly need are a well-fitting sports bra, a pair of double-layered running socks (to prevent blisters) and—most crucially—a well-fitting pair of shoes.

Haven't bought new running shoes in years? Wazny stresses the importance of getting properly fitted in-store as opposed to shopping online. “We start with asking questions about your running history, whether you've dealt with any injuries, do you need a wider or narrower fit and what level of cushioning you prefer,“ she says. She also notes that feet get longer and wider over time, meaning you might need a different size than you did years ago.  “People come into the store all the time wearing shoes that don’t fit,” she says.

If you’re not able to shop in-store, Matthew Normington, Running Room’s director of purchasing and logistics, recommends this handy at-home test to determine what sort of pair you need.

“Put one foot into a basin of water, step on a piece of paper and trace the outline of that foot,” he says. “Then repeat with the other.”

Most feet have the tendency to roll inward slightly through each step, an action known as pronation. But some feet overpronate, which means they roll in far enough to push off with the big toe, while others underpronate, rolling out to push off with the pinky toe.

If a good chunk of your foot’s outline is visible on the paper, you’ve got flat feet, which are generally associated with overpronation. If very little of the middle foot is visible, you have high arches, a sign of underpronation. In both cases, you probably need a stability running shoe, which offers more support to counter pronation. Everyone else can get by with a neutral shoe. Either way, beginners don’t need to worry about bells, whistles, or Vaporflys—Normington says any core style from Brooks, Saucony, Asics or New Balance will serve you well. (Curious about all those thick-soled running shoes on the market right now? Here’s what you need to know.)

Consider your form

Running is not just a sped-up version of walking, where your feet swing like a pendulum, landing in front of you with a straight leg. Instead, you want your foot directly underneath your bent knee when it hits the ground, with your hips right on top. “There’s a reason why having a bent knee disqualifies you in competitive race-walking—it’s more efficient,” says Karin Femi Adande, a running coach in Vancouver. “Be a race-walk cheater!”

To get a sense of what proper running form should feel like, Adande suggests facing a wall from about two feet away. Tuck your tailbone, transfer weight to the balls of your feet, and fall forward in a straight line, from ankle to shoulder, until you catch yourself in a push-up position at the wall. “We’re told to lean forward, so you see people running head first,” she says. “But you want to use your core to get that feeling of having your body weight forward, then keeping it there as you run.”

Finding the right training program

Opt for a program that prioritizes time over distance, with intervals for both running and walking. “You should not be afraid of walking—except when you’re running,” Adande says. “As soon as you feel while running that you’re doing something closer to walking, that’s your body telling you to take a walking break.” Couch to 5K is a popular (and free) online training program (there's also an app) that gradually increases the time of continuous running from 60-second intervals until, nine weeks later, you’re up to 30 minutes straight.

If you're interested in running with other people, consider joining a running group. “It’s a great way to make running more enjoyable,” says Wazny. Not sure how to find one? Search your neighbourhood Facebook group, pop into your local running store or just ask around. Some groups are free, others charge a membership fee or ask for a donation—usually in exchange for a training plan geared toward your goal distance. Most offer various pace groups, so you never worry about being too slow.

As for motivation, it’s pretty much running canon that signing up for a race will hold you to a regular schedule.

How to warm up and recover from a run

Bust out your best impression of Monty Python’s Ministry of Silly Walks. “High knees—either on the spot or moving forward—lunges, skipping and sidesteps are all good moving drills to warm up,” Adande says. These are called dynamic stretches, and she recommends doing some combination of them for at least 10 minutes before you start your run.

Dynamic stretching is also crucial for cooling down. “If you just stop and hold a stretch, you’re reducing the blood flow to the stretched muscle, right when it needs it the most,” Adande says. Try some leg swings, calf raises, squats and hip circles. Lunges can also open up tight hip muscles.

If something doesn’t feel right, stop running

Some muscle soreness in your quads, glutes and hamstrings is to be expected; soreness in your hips, legs or shins decidedly is not. “Go slow and listen to your body,” Adande advises. “Don’t try to run through it—take as many days off as you need, and then, if necessary, consult early with a professional."

Any amount of running is good for you

There’s a reason that so many people lace up their trainers: running is one of the best possible activities for your health. It lowers your risk of cardiovascular problems by 30 percent, of cancer by 23 percent, and of an early death from any cause at all by 27 percent. (It also helps mitigate the negative neurological effects of chronic stress.)

And running is pretty democratic when it comes to doling out its rewards. A meta-study of nearly half a million people, published in the British Journal of Sports Medicine, found that any amount of running is good for you. Even more encouragingly, it doesn’t matter how fast, or how far, you go. Run once a week if that’s all you can physically or mentally manage—you’ll still reap the benefits.

This piece was originally published in 2020 and updated in 2025.