How to Enjoy Running: 10 Tips for a Fun Run

Running is great for your heart, your lungs, your muscles, and your stress levels, but it isn’t always easy to get into. Here are some tips to make running more enjoyable to help you get into the habit:

1. 1. Consider running first thing in the morning. Starting your day with a challenging but rewarding workout can make you feel a sense of achievement and set you up for success for the rest of the day.
2. 2. Invest in the right running gear. You don’t need the newest, fanciest gear. All you need is comfortable clothing and a good pair of running shoes. If you plan to listen to music or a podcast, you might consider getting an armband strap to hold your phone.
3. 3. Find a pace that works for you. New runners burn out quickly if they push themselves too hard right out the gate. Running is a high-impact activity that can easily become a slog if you don’t ramp up gradually. One way to set a comfortable pace is to use the run-walk method. This method involves a cycle of running with walk breaks.
4. 4. Run with friends. Group runs are an excellent opportunity to connect with new and old friends alike. Plus, they can help you keep a conversational pace. Running at a consistent, manageable pace helps regulate your heart rate, which makes running easier. Want to find a group to run with? Ask your local running store if there are any running clubs in your area.
5. 5. Listen to a podcast. There’s no better time to catch up on the latest episode of your favorite podcast or audiobook than while you’re out on a run. It can help take your mind off the task at hand and provide some much-needed entertainment.
6. 6. Find your rhythm with a running playlist. Many new runners rely on their favorite pump-up jams to get them in the mood for a run. But some of those energy-packed anthems can actually cause you to run at an erratic pace, which makes running more difficult. Running playlists are curated, high-energy mixes of songs that all have the same beats-per-minute (BPM) and can help you keep a steady pace.
7. 7. Download a running app. Running apps can connect you with a wider running community, provide virtual running coaches, and can help first-time runners make and stick to a training plan.
8. 8. Sign up for a fun run. A half-marathon or triathlon might be too intimidating for beginners, but there are plenty of race options aimed at casual runners. The biggest benefit of signing up for a run is that it helps you set a goal that you can work towards. From color runs to theme runs to trail running challenges, there’s a fun run for every mood.
9. 9. Don’t forget to warm up and cool down. If you go straight from your couch to the trail, you’re more likely to get sore, cramp up, and get injured. Before you run, practice dynamic stretches. Likewise, if you end your run without a proper cooldown, lactic acid build-up can cause muscle stiffness and body aches. Instead, end your run with an active cooldown. Walking for two to five minutes after a run will allow your heart rate to come down and muscles to relax. Static stretching can help too. And always be sure to stay hydrated.
10. 10. Practice cross-training and strength training. Mixing up how you work your muscles is a key aspect of injury prevention. Once or twice a week, try out other forms of aerobic exercise (like swimming, cycling, or elliptical training) or strength training exercises (like weightlifting, resistance band workouts, or calisthenics). These non-running workouts will activate different muscles and will ultimately benefit your running workouts.

There are several notable benefits to running.

1. 1. Running can improve your overall physical health. Running is a form of high-intensity cardio, which promotes cardiovascular health. Regular running can lower your resting heart rate, potentially reduce your risk of heart disease, and may alleviate high blood pressure. But running can impact more than just your heart. Since it’s a high-impact activity, it puts stress on your skeleton, leading to stronger bones over time.
2. 2. Running can improve your sleep. Getting more exercise—whether it’s aerobic, like running, or anaerobic, like strength training—aids in improving sleep quality. Your body releases endorphins as you exercise, a process that relieves stress and makes drifting off easier.
3. 3. Running can improve your mental health. Running can improve quality of life and often gets recommended as a potential alleviant for mental illnesses like depression. Marathon runners, sprinters, and long-distance runners aren’t the only ones who can benefit from the famous runner’s high: Even people who fit a few minutes of running a day into their weekly workouts can reap the benefits of better mental well-being.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.