(Trigger Warning – Disordered Eating and Pooping in Public)

As a child, I dreaded running. Each year, I could barely finish the mile in gym class. Even though I played three team sports—volleyball, basketball, and soccer—I only ran when necessary. However, at 20, when my mental health spiraled for the first time and I began to experience horrible symptoms of bipolar disorder, I found solace in running.

I had always had an addictive personality and struggled with impulse control, so I decided to take breaks from alcohol and switch my addiction to distance running. I started with a couple of miles at a time but quickly began to run longer distances. Whenever my mood turned dark, or my anxiety peaked, I would lace up my shoes and escape outdoors. I absolutely love being in the nature and feel so much better afterwards.

At 21, I started training for races and was instantly hooked on pushing my limits. As I transitioned to college, I missed playing team sports, so running races filled that void and introduced me to a new supportive community I loved. I took third place in my first 10k race and felt incredibly proud. After a few 10ks, I signed up for a half marathon and, eventually, my first marathon. I did really well in my age group and trained as hard as I could.

While many struggle to start running, my challenge became knowing when to stop. I often ignored minor aches and pains, turning short runs into long treks, and spontaneous half-marathons became common. I literally couldn’t stop running. I was hooked.

Over the past 15 years, I have completed two full marathons, 30 half marathons, and I have logged thousands of training miles. Throughout my journey, I battled several chemical addictions, bulimia, severe depression, anxiety, suicidal ideation, and manic episodes. Running became free therapy for me, and has saved my life many times.

As a beginner, I made plenty of mistakes, from running too far and injuring myself to wearing the wrong shoes, which led to painful blisters. I often forgot to use the bathroom before leaving, resulting in awkward experiences. I’ve lived in over a dozen cities and have pooped outside in most of them, and have even shit my pants a couple of times. Running truly gives you the runs.

The worst experience happened during my first marathon, a challenging trail run without porta-potties. I had to use the woods several times, and with no toilet paper, I resorted to using leaves. The next day, I developed a rash all over my crotch and ass and panicked, thinking I had contracted a sexually transmitted infection from the many one-night stands I had been having. I made an appointment with my university health center and sat in the exam room, nervous and anxious.

At that time, I was not religious, but I prayed that it wasn’t something permanent. My paranoia escalated as I sat in a cloth gown with my feet in the cold stirrups. When my doctor examined me, she asked if I had been outdoors recently. I explained that I had just run a marathon in the woods. She giggled and informed me that I had poison ivy in all the wrong places. At that moment, I burst into laughter—probably the happiest person in history to have poison ivy, relieved that I was clear of STIs.

Initially, I approached running very unhealthily. Struggling with bulimia and body dysmorphia, my focus was solely on losing weight. This led to under-eating and overtraining, which caused ongoing problems. I would binge-eat and then binge-run, feeling as though I was on a slippery teeter-totter, unable to maintain my weight, constantly fluctuating.

Obsessive thoughts about my body image and fad diets consumed me, and I also struggled with sobriety. I needed an addiction at all times to distract me from my unstable moods and poor mental health. I craved the endorphins that came with distance running, feeling like I couldn’t live without them.

Running long distances provided the highest highs I’d ever experienced, but I often took things too far. Eventually, injuries from overtraining and dehydration prompted me to explore other forms of exercise. Most injuries impacted my feet and quadriceps, but I also ran so much that my muscles got too big for my legs and I developed chronic compartment syndrome. I had to have a double fasciotomy, where they did double leg surgery. This terrified me and I stopped running for months.

When running became impossible, I embraced cycling – biking distances of 20 to 50 miles. I also found peace in yoga and meditation. When my nervous system felt chaotic, exercise and deep breathing became the anchor I needed. During my frequent injuries, I would spiral into depression and worry about gaining weight and felt fat even at my thinnest. A lot of my obsessiveness came from untreated bipolar disorder. I desperately needed a mood stabilizer, but I kept quitting my medication. I was a mess.

My mental battle often stemmed from childhood comments about being too muscular or having big legs, which haunted me until my mid 20s. Eventually, I began to make peace with myself through therapy and a dedicated yoga practice. Through sobriety and various therapies, I learned to heal and reshape my thoughts into a safer, happier space. In recent years, I’ve improved my awareness of my body, honoring my need for rest. While I still push myself too hard at times, I find value in that aspect of myself. After years of feeling numb, discovering my limits feels liberating.

So, are you ready to start running and push your limits?

First I am going to explain the runner’s high to give you some incentive to give running a shot. So what is a runner’s high and how do you achieve it? According to Google A Runner’s High is a short-lived state of euphoria that can occur after exercise, often described as a rush of satisfaction or relief. It can be triggered by either sustained moderate exercise or short bursts of high-intensity activity. Some say it can feel similar to a drug-induced high. People who experience a runner’s high often report feeling calmer, happier, and less anxious and in pain.

I achieve my runner’s high by running on trails that are completely free of traffic, so I don’t have to keep stopping. It’s essential for me to wear comfortable clothing and listen to great music while I run. I usually need to cover more than 4 miles to feel that rush, but I experience the highest endorphin boost when I go over 10 miles. Interestingly, running in hot weather can help me reach that high even sooner. Think of a runner’s high as a reward that comes from dedicated training.

Now let’s move on to the essentials.

The most important part of running is finding the right shoes. At the start of my running journey, I made the mistake of wearing shoes that were too small and too narrow, which led to various injuries. Six years ago, I visited a local running store in Denver and got properly fitted for shoes. I started with Brooks initially, but I have since switched to Hokas, and I absolutely love them.

I now wear a size larger than I did before and wider as well, currently I’m a 9 wide. I go through a lot of shoes because I run hundreds of miles a year. I personally wear the Hoka Bondi model, which offers a ton of cushion and support. I recommend visiting a running store near you and trying several brands and styles. Your shoes should feel comfortable immediately; if they don’t feel right, they aren’t right for you.

The next step in becoming a runner is walking. If you are completely sedentary, start tracking your daily steps on your phone or with a watch. I personally recommend a Garmin watch; the battery lasts for weeks, and it is very easy to use. I have the Garmin Forerunner 55. I prefer old-school watches that don’t connect to Wi-Fi; I’ve turned off all watch features except tracking capabilities. I like my running and gym time to be simple and screen-free.

Start setting a daily step goals for yourself and write them down on the fridge and in a notepad on your phone titled “I Am a Badass Runner!” Try walking 5,000 steps four times a week. Then, increase it to 10,000 steps four times a week. After a month of walking, it’s time to start running. You can start running right away if you’re already walking a lot.

My favorite technique is the run-walk method. Before heading out on your first runs, use the bathroom. Bring tissues or toilet paper with you in case you need to blow your nose or wipe your ass. Walk for a few blocks or power lines, then start a slow jog. Run for as long as you can, then walk again. Alternate this for half a mile or a mile if you feel ambitious. Set a goal to run-walk two or three times a week. To become a runner, you simply have to run. Speed doesn’t matter, and neither does your size. Anyone can become a runner, including you.

In the beginning, you shouldn’t worry about how long it takes or how fast you go. What truly matters is the distance you cover and your consistency. Unless you plan to participate in competitive races and care about your placement, you don’t need to constantly focus on your time. Personally, I’ve reached a point in my life where I prioritize the distance I run and being consistent every week. While I do work on my speed and set time goals, they are not my main priority.

I don’t recommend running every day. This is a mistake I have frequently made, which always leads to overuse injuries for me, and those are no fun. Listen to your body. If you feel a cramp, you can breathe and move through it. Loosen your posture and let your hands hang loose. You don’t need to be uptight—relax as much as possible. Always warm up first by walking, especially when you are starting out. Don’t stretch when you’re cold; I personally stretch after running to avoid minor injuries.

As you start logging more miles, you’ll need new gear. My essentials include a running vest with a water bladder and multiple easy-access pockets; I prefer the vest to a fanny pack, as it sits comfortably on my back, while fanny packs can shift and annoy me. I use a Nevo Rhino vest. I choose spandex whenever possible for tops and bottoms because I have thick thighs that tend to rub together. I opt for longer biker spandex shorts, comfortable sports bras, and fitted tops.

Everyone’s body is different, so it’s essential to experiment with multiple styles to find what works for you. I recommend visiting a local running store to try things on before ordering online to ensure a good fit. I also use wireless earbuds that clip around my ears; tiny earbuds tend to get too sweaty and fall out, so this option is more secure. I take water and snacks with me for any run over eight miles, such as electrolyte gummies and non-caffeinated gu/gel packets. I try to choose lower-sugar, natural options because a lot of running snacks are packed with sugar.

Once you become a regular runner, it’s time to incorporate cross-training into your routine. Stretching, yoga, and weight lifting are vital for preventing overuse injuries that can come with distance running. I typically run 2-3 times a week, lift weights twice a week, and stretch four times a week.

I do admit that I often slack on stretching, so I have to force myself to do it. I try to set my timer for 10 minutes after my run to do some full-body stretching. I run a lot in the spring and summer, but I reduce my mileage in the fall and winter to give my body a necessary break. I focus more on weight lifting, yoga, and cycling to stay active and fit during the off-season.

If the weather is bad in your area, or you don’t like running outside, you can use a treadmill. There are different styles of treadmills, so you can experiment with them. I personally don’t like the treadmill; I find it great for quick-speed workouts, but otherwise, I find it problematic. I get shin splints and don’t like the way it feels.

I live in Portland, Oregon, so the weather is great year-round to run outside. I don’t mind running in the rain and enjoy getting outdoors as much as possible. I love trail running the most, but I also do shorter runs on sidewalks or pavement.

There is a difference between feeling the burn and feeling a sharp pain. If you feel a sharp pain at any time, that means you should stop. Take a break for the day or a couple of days.

One thing that has helped me a lot is doing ice baths and soaking my feet in ice. Most of my injuries are in my feet, so I let them soak in ice quite a bit. Set a timer for this so you don’t go too long; a couple of minutes is fine to start, and you can work your way up if needed.

I’ve learned that if I have pain somewhere, I need ice or cold water. I also experiment with heat and do the sauna, steam room, and hot baths a couple of times a week. See what feels good for you.

Now, let’s talk about hydration. It’s extremely important and starts the night before you run. I drink a lot of water, especially since I enjoy caffeinated beverages throughout the day, which can lead to dehydration and injury if I’m not careful. I aim for a gallon of water daily, adding electrolytes to it.

Every morning, I start with spring water mixed with a spoonful of pink Himalayan salt. Then, I have black tea, followed by a plain electrolyte powder drink. Throughout the day, I continue to drink regular water, bringing a gallon with me in the car during my product delivery job. I alternate the amount of electrolytes I drink depending on my level of physical activity.

On days when I run, lift weights, or use the sauna, I consume more electrolytes. In addition to plain electrolyte powder, I enjoy coconut water, freshly squeezed juice, and cold fruit smoothies with avocado and pea protein powder.

Next, you’ll want to choose a distance for your training. Start with one mile. Once you achieve that, aim for a 5k (3.1 miles), then a 10k (6.2 miles). You can either sign up for a race locally online or run the distance on your own. The race experience is a lot of fun, and I highly recommend participating in at least one organized race to feel the incredible energy of the running community.

Another great option is joining a local running club or even an online running group if you’re not ready for in-person meetings. These communities provide excellent support and motivation to help you push your limits. It doesn’t matter if you think you are slow or out of shape; your only competition is you, and doing better than you did yesterday. Plus, you are lapping everyone on the couch. Stick with it!

I personally love following training plans like “Couch to 5k,” “Couch to 10k,” and beyond. I keep track of my training plan by writing it down on a large piece of paper and posting it on my fridge. Embrace being a beginner and enjoy the process—contrary to popular belief, running can be fun! I have a blast logging miles weekly and am constantly creating new playlists to stay motivated and disciplined.

While many people start running for the challenge, just as many run to lose weight. I hate to burst anyone’s bubble, but distance running can sometimes lead to weight gain. I’ve experienced this myself. You may lose weight when starting out, but the scale might fluctuate as you reach a healthy body weight.

My favorite way to lose extra pounds is through intermittent fasting. I aim for an eating window from 12 PM to 8 PM, but I don’t fast on days when I run long distances, as it can make me feel weak and lethargic. I always try to have a small snack or breakfast before I head out for a run. I’ve fasted quite a bit over the past year but am currently taking a break due to stomach issues caused by too many acidic foods and drinks.

So, as you log more and more miles, you may take the leap and train for a half marathon (13.1 Miles). How exciting?! You can absolutely do it! I love the half marathon distance. Look up a training plan and go for it; I recommend a “Couch to Half Marathon” plan or the Hal Higdon training plans. Once you’ve completed a few half marathons, you can consider training for a full marathon (26.2 Miles).

It may sound daunting, but you can achieve it. Interestingly, the prime age for distance runners is in their 30s and 40s. Distance running is as much a mental game as it is physical. Less than 1% of the world population has run a marathon, and you can be part of that exclusive group—how cool is that?

Last year, in 2024, I trained for the Portland Marathon. After running hundreds of miles, I unfortunately injured my foot and had to withdraw from the race. I attribute my injury to consuming too much caffeine and not doing enough ice baths and stretching. Despite this setback, I have no regrets and am proud that I gave it my all.

Before this training, I hadn’t trained for a marathon in over ten years, making the experience quite challenging. The most difficult part of training for the marathon was my mental state. While racking up the miles weekly, many unhealed aspects of my life resurfaced. I felt like I was 25 again instead of 35.

I struggled with old wounds and obsessive thoughts. I worried my pace was too slow compared to how I was 10 years earlier. I became extremely fearful of getting injured and not being able to complete the marathon, especially since I had faced numerous running injuries over the past decade.

I also started to feel self-conscious when my weight increased instead of decreased. Running went from being fun to being a chore, and I hated that. I felt like a mess. After realizing I was being negative, I worked hard with mindfulness techniques to get into a more positive headspace. When I had to pull out of the marathon, I was sad but also relieved. The pressure fell away, and I could focus on enjoying running again and not worry about my weight anymore.

For now, I plan to focus on training for half marathons rather than full marathons. However, I’m not ruling out the possibility of running a full marathon or an ultra marathon in the future. (An ultra-marathon is any distance over 26.2 miles.) I have recently committed to living a clean and sober life for good, and running has become my favorite healthy outlet.

In the past five years, the cost of distance races, including half marathons and full marathons, has skyrocketed – They can cost hundreds of dollars now. I have participated in dozens of official races and had a great time. However, now that I have gained this experience, I personally feel reluctant to pay high prices to run in races.

As a result, I’ve chosen to run distance races on my own. Currently, I am training for my next half marathon, which I will run with my partner on one of the beautiful trails near our apartment. I would also love to train for another full marathon and run it on my own while my partner bikes alongside me, providing snacks and water. I’m super excited for what lies ahead.

So now that you have all this information, it’s time to start running! I am cheering you on, and I believe in you. If you have any questions during your running journey, don’t hesitate to get in touch with me. I absolutely love talking about running and am pretty passionate about this wonderful sport.

Always remember: If you say you can, you will; if you say you can’t, you won’t.

YOU ARE STRONGER THAN YOU THINK! Set a goal, and go for it!