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Kaitlin Gregg Goodman hated that running, a sport she\u2019s loved from a young age, was used as a disciplinary tool in sports growing up. If she missed a play in soccer, she\u2019d have to run laps.<\/p>\n
\u201cI wish [running] wasn\u2019t seen as a punishment, but something that can be enjoyable,\u201d she tells Fortune<\/em>.<\/p>\n Gregg Goodman<\/a>, a former professional distance runner and four-time Olympic Trials qualifier<\/a> turned running coach, loves watching her toddler run around with zero cares in the world or thoughts of the activity being anything other than fun.<\/p>\n \u201cHe\u2019s just running because that\u2019s the fastest way to get somewhere and it\u2019s fun. So I encourage folks to try to bring a little bit of that childlike joy to their running,\u201d Gregg Goodman says.<\/p>\n One reason running is so popular is its accessibility: It doesn\u2019t require a ton of equipment, an expensive gym membership, or anyone else to do it with.It\u2019s also a highly efficient workout. Running five to 10 minutes a day<\/a> (even at slow speeds) can significantly lower your risk of dying from heart disease<\/a>.<\/p>\n Though it can be tough, running can be enjoyable. Here\u2019s how to make it more fun.<\/p>\n Aiming to run a marathon<\/a>, 10k, or even a mile can feel daunting. It\u2019s important to remember that achieving these goals<\/a> takes time.<\/p>\n \u201cWe walk<\/a> before we run,\u201d says Dr. Jeanne Doperak<\/a>, a primary care sports medicine physician at the University of Pittsburgh Medical Center.<\/p>\n \u201cI usually tell people to start where they are. I think a lot of times people set a very high expectation for themselves from the get go.\u201d<\/p>\n It\u2019s not that long-term goals like a certain time or distance are bad, says Doperak, but smaller, more attainable goals at the beginning of any fitness journey<\/a> will make the experience more palatable.\u00a0<\/p>\n Any physical activity can feel like punishment if you let our mind go there. Keep a positive outlook and focus on the fact that training and casual running alike are adjustable to what you\u2019re feeling that day.<\/p>\n \u201c[Runners] can be very Type A. Many of us maybe were first daughters, or high achievers,\u201d says Gregg Goodman. Because of this, she says it can be hard to modify a workout when you once had an intention or plan on a schedule.<\/p>\n \u201cI\u2019m a big fan of the run\/walk<\/a>,\u201d says Gregg Goodman.<\/p>\n \u201cGive yourself some grace to say, \u2018I\u2019m gonna go for a run, there\u2019s gonna be some walk<\/a> breaks in there.\u2019 That\u2019s 100% okay. If you are running, you\u2019re a runner<\/em>.\u201d<\/p>\n Sometimes fitness goals<\/a> can feel like a chore to keep up with. Try thanking your body for its ability to be able to run.<\/p>\n \u201cIt is not easy. There\u2019s times when we\u2019re not healthy or we\u2019re injured. I think anytime you have a chance to go out for a run<\/a>, there\u2019s something to be grateful for,\u201d says Gregg Goodman.<\/p>\n Running can be a lot more fun when the sun is out and the temperature cooperates. But we can\u2019t change the weather to coordinate with our plans.<\/p>\n \u201cI enjoy running, but I do not enjoy running in the snowy cold,\u201d says Doperak.<\/p>\n Instead, run inside on a treadmill, or do a different workout entirely. It\u2019s alright to be a fair-weather runner.<\/p>\n \u201cIt\u2019s good to do some cross training and have a rest day and mix it up with some other things. You don\u2019t have to run every day of the week,\u201d says Doperak. In fact, thinking you need to run every single day can leave you feeling unhappy and burnt out.<\/p>\n Running has become a social, community-centered activity. Running with someone can not only give you an accountability partner, but also give you time to catch up with each other.<\/p>\n \u201cI\u2019m a busy working mom<\/a>, so very rarely can I meet someone for a cup of coffee just for kicks. But I can absolutely meet them for a run,\u201d says Gregg Goodman.<\/p>\n Finding a friend in proximity to you who is interested in running too may be tricky, but Doperak says she knows people who even have running buddies in different states.<\/p>\n \u201cThere\u2019s some accountability in having a friend<\/a> that is doing it along with you, near or far,\u201d she says.<\/p>\n Gregg Goodman admits running can be monotonous, which is why she likes to integrate speed or hill intervals into her workouts to change up the pace<\/a> and the incline, whether running outdoors or on a treadmill. While this may not sound enjoyable to some, Gregg Goodman says \u201cracing\u201d runners near her on a bike path or road brings her joy\u2014and confidence.<\/p>\n \u201cI have been known to see a guy ahead of me on a run and feel a little satisfaction in passing him, so I might accelerate then. You\u2019re playing a little game, It\u2019s like Mario Kart.\u201d\u00a0<\/p>\n Doperak also suggests mixing up the location you run in. If you\u2019re bored of your neighborhood scenery, run somewhere new. While traveling recently, she went for a run in Washington, D.C. on the National Mall.<\/p>\n \u201cIt was one of my favorite runs I\u2019ve done in a while,\u201d says Doperak.<\/p>\n In a busy world, it can be hard to find time\u2014or make time\u2014away from work or kids for yourself. But putting time into your schedule for a run can be a way to prioritize \u201cme time.\u201d<\/p>\nSet realistic goals<\/strong><\/h2>\n
Modify your training<\/strong><\/h2>\n
Practice gratitude for your health<\/strong><\/h2>\n
Do something else when conditions are unfavorable<\/strong><\/h2>\n
Run with a buddy<\/strong><\/h2>\n
Mix up your route or type of run<\/strong><\/h2>\n
Think of it as \u2018me time\u2019<\/strong><\/h2>\n