Running is one of the most accessible ways to exercise. It doesn’t require fancy equipment or gym fees. And you can enjoy a great run practically anywhere, from your neighborhood sidewalks to local parks.

If you’ve set a goal to make running part of your new workout regimen, the biggest hurdle might be a mental one. Taking the leap to run daily or even a few times a week may feel daunting, but it doesn’t have to.  

Here, Rachel Cliff, an athlete advisor and assistant product developer with Canadian performance footwear brand Hettas, shares simple strategies to launch a run routine. As an accomplished runner and former Canadian record holder in the women’s marathon and half marathon, Cliff understands that scheduling a run around your work and family obligations can be challenging. But the effort is worth it.  

Studies suggest running can develop your bone and muscle strength, improve your cardiovascular health, lower the risk of diabetes and certain cancers, and even boost your mood and overall sleep quality. Here’s how to get started.

Set a Weekly Schedule
One of the challenges with running is that we can supposedly do it anytime — unlike, say, a spin class that has a clear schedule. But “anytime” often evolves into “later,” and before you know it, you’ve gone weeks without a routine.

To avoid this pitfall, follow a consistent weekly pattern for your runs. For example, dedicate Tuesdays to a manageable solo run, Thursdays to a group session at your local run club, and Sundays to a longer group or solo run. The key is to pick what works for your schedule and stick to it.

Pick Routes with Safety in Mind
All runners should choose routes with an eye toward safety. As the days get shorter, you may find yourself running in the dark either before your kids get up in the morning or in the evening, after work. To maximize your visibility and reduce accident risk, wear reflective, bright clothing. Be sure to stay aware of your surroundings by not wearing headphones. Finally, stick to running routes that are well lit by streetlights and that have heavy foot traffic, but few cars.

Be Aware of Physical Changes
Runners who menstruate have a higher risk of having low iron stores, which can negatively impact energy. Speak with your doctor if you’re feeling unusually tired, as low iron could be a factor worth checking.” Also be mindful of any shifts in your menstrual cycle. If your period changes or stops completely as you increase your running volume, it may signal you are overtraining or not eating enough. You’ll want to discuss these symptoms with a healthcare professional.

Add Speed, Weights, or Intensity
Doing the same run every time can get monotonous. Consider doing a little workout or “fartlek” (Swedish for “speed-play”) during a weekly run.  For example, warm up with ten minutes of easy running, then alternate one minute fast with one minute of easy jogging ten times, and finish with ten minutes easy. Try to incorporate weightlifting sessions into your weekly routine to build muscle strength and reduce the risk of running related injuries.

Invest in Proper Shoes
You can also reduce the likelihood of running-related aches, pains, and injuries by always running in properly fitting running shoes. Choosing a shoe that supports your foot shape makes the sport much more comfortable and fun. Be sure to replace your running shoes every 300 to 500 miles (500-800 km) or roughly every three to six months. Your feet — and your legs, knees, and back — will thank you.

Building a running routine doesn’t have to happen all at once. Start with a realistic schedule, prioritize safety, listen to your body, add variety, and choose supportive footwear. With consistency and a gradual approach, you can turn running into an enjoyable habit that supports your health and well-being.