Wanna Start Running? Here are some tips on how to get going.
“The hardest steps are the first steps out the door.”
With the beautiful Wisconsin summer weather comes opportunities to be outside. For many, it becomes a chance to be able to get out and exercise. This could mean going for a walk, taking a bike ride or going for a jog.
If you are someone who would like to try running and give it a “go”, here are some brief tips to help. Also, at the end of this piece I put in a personal testimonial to hopefully give you some inspiration.
But before we begin please know one simple, pertinent, impactful fact about running: it is a true individual sport that has natural, helpful outcomes. What you do, how you run for “time” and how far you run is totally up to you! There is no defense in running; you don’t get to call a timeout. If your goal is to be able to run an hour straight (a common running goal) then you should go for it! And when you reach that goal and feel that sense of accomplishment then it gets to be yours and yours alone.
Let’s look at a few tips to help you get started.

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Tip #1- Get the shoes “right”
Really, when you break it down the only equipment you need for running is a good pair of shoes. And shoes can be expensive. Some really nice trainers can be as expensive as $160. Others, a little cheaper.
So what should you get? To just break it down by cost and form, here is a good way to look at it.
Nike Running is a very powerful, very important company in the running sector. They have sold a baseline running shoe, the Pegasus, for over 35 years. That shoe is a “neutral runner” meaning when your heel strikes you basically pop right back up on the ball of your foot with your foot striking in a “centered” fashion.
A neutral runner is also a good type of shoe for a runner who runs with supination. (Toes strike more inward- sometimes we call that “pigeon toed”.) Supinators are very rare in the running world.
The most common shoes most runners need help with overpronation. They tend to have a harder rubber near the heel to help stabilize foot strike. In any show store you can get help with locating these shoes.
How you foot “rolls” is impacted by a number of factors including genetics, weight and just how you walk. Being a “neutral runner” vs an “overpronator” does not give you any type of advantage over another runner. But being in better shape will.
To test all this there is a test called the “paper bag test”. You simply put a brown paper bag on the ground, get your foot a little wet and run on it. Look at how your foot looks.
Make sure your shoes feel right and fit. (And get a non-cotton sock.)
Tip #2- Set a race goal
Small gains lead to bigger gains which leads to trying a race. And in Wisconsin and throughout the Midwest in the summer there are hundreds of local 5k races and longer events.
In sports having a big picture goal is great: win the NBA Championship, complete a marathon, be the MVP- but it is those little, small goals that add up to better health. For example, could you go out for a twenty minute walk/jog on your lunch break? Could you get up 45 minutes earlier to get in a 20 minute jog with a stretch? Those small moves add up.
Having a race to want to complete helps.
For a tip on where to look, check out https://runningintheusa.com/
Also, locally the Badger Land Striders is an amazing organization.
https://runsignup.com/Club/WI/Butler/BadgerlandStriders
So is 5k events, headquartered on main street in Racine.
https://www.5kevents.org/event_listings.html
You got this!

Tip #3- Make the time
I’ve never met someone who after a run said, “Man I’m mad I went for a run.” Instead that time, if everything went right physically, is a good time to clear your mind.
When life gets busy, it can be as simple as looking at the time you have and adjusting to that. Free time in the morning? Try to schedule a 20-30 minute jog and stretch.
A Personal Testimonial
I was pretty blessed to try out running very early in my life. Middle school was that time when I needed the time.
I’ll always remember my first middle school cross-country meets. It was my introduction to competitive running. Aside from being second to last I remember not knowing what to wear that day. I remember getting a real fancy pair of running “spikes” and the confidence that all brought. (Along with the confusion of needing a second pair of shoes just to race in?) Not knowing what to do I simply wore my jersey over top a t-shirt, taking pride in being part of the team and not really knowing what I was even getting myself into.
I ran a mile and a half that year in 18 minutes. I finished last once or twice and was able to finish in the bottom ten in a few others. I remember ending the season feeling encouraged and interested with a pretty clear realization I had no idea what I was doing. It also occurred to me that if I really wanted to do better, racing might have to actually “hurt” as opposed to the conversational pace I was running.
2 Miles in 12 Minutes- Some Success
The following year, after a summer filled with 20-30 mile weeks, I came back stronger. I took 3rd that year in our city middle school meet, now able to run 2 miles in about 12 minutes. Plus, I was a cool 8th grader! King of the hill!
My love of running started and while it took some work and persistence, it has been amazing for me in all of the new friendships and healthier outcomes it has led to.
Remember, those first steps in trying something new can be the hardest. But if this is something you seriously want to try, get the right shoes, set a goal and make the time.
You will be thankful you did!
Related: My recent Bucks piece
Follow me on Twitter at @authorrudylb and check out my other writings at www.rudylb.com. Follow us at @WiSportsHeroics! For all things Wisconsin sports, click here! Also, check out our merch store for some amazing WSH merchandise!