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5 Running Tips to Take You From Hot Girl Walks to Hot Girl Runs


Brooks running shoes and water bottle

Running is simply putting one foot in front of the other, pumping your legs, and taking off down the street, trail, or sidewalk… right?


You would think so, considering how running is a simple exercise. Running requires no equipment, no gym, and no formal program. I believed running was as easy as it looked, but I was wrong.


I remember dreading "mile days" in PE class as a middle schooler. Our teacher would line us up on the benches, lecture us about how to run (which all flew over my head), then click the stopwatch on her wrist and the class would race down the track, dust swirling behind us.


I was not the kid who breezed through 7-minute miles. I was the kid huffing and puffing through 10-minute miles. I always felt embarrassed being the last to finish. On my final lap, sweat dripping off my nose, the rest of the class would cool off in the corner, watching me with pity or giggling with judgment.


From that PE class onward, I strictly stuck to "hot girl walks" instead of "hot girl runs," avoiding any chance of reliving my public middle school humiliation.


This year, I joined the Boise Run Club, completely new to the concept of running anything over a mile. I’d jumped on the treadmill a few times beforehand, but this was a new experience, unlike anything I had participated in before.


Every Tuesday at 6:30 p.m., runners from all walks of life gather at Payette Brewing Co. to walk, jog, or run a route around the Boise River Greenbelt, then socialize and drink afterward.


Since joining the running club, I’ve met a new community of people with all types of running abilities who have encouraged me and become my friends on my journey to becoming a runner. This leads me to my first of five tips for women who are interested in getting started running.


1. Commit to Accountability

Find a running partner, buddy, pal, or friend to hold you accountable. Whether it’s a dog or a human, having a cheerleader will help you push through the initial discomfort of starting a new exercise routine—running!

Women's running group

Joining a running club for beginners as I did can provide an instant supportive community. Search for running clubs at your university, local running and sporting goods stores, or social media.


2. Commit to a Schedule

Create consistency with your running routine by committing to a schedule. Run at the same time, on the same day, at the same place every week—however many times a week you want! Predictability breeds consistency, and consistency leads to habit.

Woman practicing her running routine

Having a set plan also takes the guesswork out of when and where you'll go running. Set a reminder on your phone or mark your calendar to integrate running as part of your normal routine.


3. Commit to Yourself

When it comes down to it, you are the only person holding yourself back from running. As with starting most things, you won't be able to do long distance or maintain a fast pace on day one. Experts say to start slow and build over time.

Woman tying running shoes

Each person’s running pace and ability depend on several factors, like biological sex, age, fitness level, and nutrition. Once you've decided that you want to become a runner, the most important aspect is not giving up. Stay committed and aim for steady improvement, not perfection.


4. Try Interval Training

A good rule of thumb for beginners is interval training. Interval training is a method that alternates between activities with varying levels of intensity, speed, and effort. For running, this means alternating between running and resting.

Woman practicing interval running

For my training as a beginner at running, I walk for one minute and run for two minutes without stopping, then repeat. My goal is to gradually increase my running time and speed as I continue training week by week. Right now, I can run a mile without stopping, and I interval train for the remainder of my runs.


5. Commit to a Good Pair of Shoes

Running shoes are designed to prevent injuries, support a runner’s feet and body, and provide comfort during runs. I doubted I needed special running shoes and thought my regular sneakers were fine. But after a few runs and lingering shin splints, I decided to invest in a proper pair of running shoes—and it was life-changing!

Holding a pair of running shoes

Do your research and find a pair of women's running shoes that suits you. After talking with fellow runners, I settled on a pair of Brooks (No gatekeeping here—I bought mine at a discount on Amazon! We love online shopping monopolies).


Running is a simple sport, but it’s not always easy to master. Like any outdoor activity, it takes time, effort, and patience. But remember: running is all about the journey, not the destination!


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