1. To get started, you only need a pair of running shoes, sports bra, and shirt and shorts (or pants) that you probably already own. All other equipment is optional. In fact, some of the things listed are probably optional for some people.

2. You really do see improvement from hard work. If you run consistently, you will get better and feel better doing it.

3. It’s easy to get into a competition no matter what your age or running level. There are road races all year round that are open to anyone, whether you want to enter just to have fun or you really want to race other people head to head.

How to Start:

Start by doing a walk/run a few times a week. The longest you may want to go for the first few weeks is twenty minutes at a time. That will be plenty challenging if you’re just starting out. Don’t feel bad about any amount of walking you do. It’s still working up to great fitness, and it is more exercise than sitting at home feeling discouraged.

If you feel up to it, do cross training or stretching on your days off. Cross training can include almost anything, but usually consists of walking, swimming, running on a treadmill or elliptical machine, biking, or doing an exercise video. Many people like to do yoga, and I’ve found Pilates to be helpful for my back.

Stock up on bananas to eat before and after runs—the potassium can help with sore muscles. Also take nice hot showers after runs for the same purpose.

Use music to motivate you to get out there and keep putting one foot after the other (but see the safety segment below and keep the volume low or forgo music altogether if you are running in an iffy area or time of day). One idea is to listen to music before you go to get psyched up to run and then go out without the music to be safest.

Read a runner’s guide or handbook for beginner runners. It’s simple to get into running but there are also lots of tips and tricks to learn about the sport.

Start with goals in mind so you know what you’re doing this for as you motivate yourself to go out for a run. One possible format for your goal-setting could be to ask yourself where you would like to be a year from today, in terms of your running. After setting that goal, ask yourself where you would need to be in six months in order to hit that one-year goal. Then ask yourself where you need to be in one month in order to hit that six-month target. Keep these goals flexible at first because you will want to adapt them as you see how you progress.

Keep Safety in Mind:

 Wear reflective clothing to run near roads.

•  Avoid running when it’s dark out. It’s too risky.
• Take different routes so that your routine is not predictable.
• Stay alert while running.
• Don’t wear headphones so you can hear everything around you.
• Bring your ID, a few dollars, and a whistle or noise maker for emergencies.

The Mommy Issue:

It can be hard to find time to go running if you’re the primary caregiver for young children. Here are a few ideas for finding that time for yourself:

•  Get up before your children wake and run while your spouse or another adult is still in the house and in charge. Groan, I know. Read on for other ideas.

•  Sit down for family dinner with everyone but eat just a snack and save the bulk of your own dinner for later. Spend that quality time and then head for the door as your husband (if you’re lucky) cleans up and gives the kids their bath.

•  Do your runs on the weekends when a spouse or another adult can watch the kids. Do cross-training at home during the weekdays, like an exercise video, stretching, walking, or strength exercises.

•  Use a (double) jogging stroller if you only have one (or two) little one(s) to look after. Think of it this way: You’ll be ready to run so much faster when you’re not pushing people in front of you!

•  If your children are older, recruit them to run with you.

Whatever solution you use, if your children are still at home you may have to sacrifice some of the harder, longer training, but there may be time for all that later, when the kids have gone. At that point, you may be looking for something to concentrate on. Running makes a great lifelong hobby.