How I Went from Barely Running a half Mile to a Half Marathon in 6 Months (Without Hating My Life)

Running looks easy — until you actually start running.

Trust me, I’ve been there.

When I first laced up my running shoes, I couldn’t make it even a half mile without feeling like my lungs were going to explode. I was winded, frustrated, and 100% convinced that I just “wasn’t a runner.”

This was what I was telling myself for years.

Spoiler: I was wrong.

Six months later, I crossed the finish line of my first half marathon (and I ran every mile!).

And I didn’t get there by doing anything extreme. I didn’t sprint my way through training. I didn’t punish my body or push through injuries. I built a strong, steady foundation — slowly, intentionally, and in a way that actually felt good.

This post is for the people who “aren’t runners”. The people who have sold themselves that lie. But I know from experience that you are also the people who want to run but don’t know where to start. The ones who think it’s all or nothing. The ones who’ve told themselves they’re just not built for it.

I promise you — you are.

Here’s everything I wish I knew when I started running.

Walk Before You Run (Literally)

Running is a skill — and skills take time to build.

Cardiovascular health is one of the most important things when it comes to longevity – and feeling your best. Although our hearts are naturally strong and healthy, we have to work as we age to keep them that way. Feeling winded in the first half mile meant that my cardiovascular system needed to adapt to this new training I was introducing.

I had used the Couch to 5K app in the past, and didn’t use it consistently enough, eventually falling off my running journey once again. But this time I was motivated, determined and had already signed up for the race, so I had to start showing up for myself.

Couch to 5K uses an approachable walk/run method that gradually increases your running intervals over time. It’s achievable. It’s sustainable. And it built my confidence more and more every time I used it (And it’s free).

Walking intervals during your running training isn’t a failure — it’s smart training.

Why? Because it:

• Helps build cardiovascular endurance without burnout
• Allows your muscles, tendons, and joints to adapt
• Prevents overtraining and injury
• Keeps your workouts enjoyable (because let’s be honest, struggling through every run is not motivating)

Pro Tip: Start where you are. Not where Instagram Fitness Influencers tell you that you need to be.

For Anyone Who Tells You Walk/Run Method Isn’t Running

Strength Training Will Change Your Running Game

The best runners aren’t just good at running — they’re strong.

Continuing with 2-3 days of strength training during my week while I was building my running base made all the difference. It helped me stay injury-free, improved my posture, and built power in my legs (so hills didn’t feel like absolute death).

Focus on:

• Glute strength (hip thrusts, lunges, deadlifts)
• Core stability (planks, bird dogs, compound movements)
• Single leg strength (step-ups, Bulgarian split squats)
• Upper body (strong arms, back and chest help carry your form when you’re tired)

Running is a full-body sport. Train like it.

This Study Shows the Effects of Strength Training on Running Performance

Yoga + Mobility: The Underrated Secret Weapon

Running tightens things up — especially your hips, calves, hamstrings, and low back.

Yoga and mobility work helped me recover faster, stay flexible, and honestly feel better in my body as I increased my mileage.

If I could give every runner one piece of advice?
Stretch. And stretch often. It doesn’t have to be yoga. Just breathe deep, find what feels good in your body, and if it hurts, back off and try again.

Even 5-10 minutes after a run will go a long way. Target your hip flexors, calves, hamstrings, and chest. Your future running self will thank you.

Gear That Actually Makes Running Easier

Look — you don’t need fancy gear to run. But a few smart, well-designed pieces? Game changers.

My Running Must-Haves:

• My Favorite Running Vest → I use this for longer runs when I need water — lightweight, adjustable, and has a straw and water pouch connected)
• Reflective Bands or Lights → Safety first — cars need to see you
• Running Belt → Perfect for shorter runs where you won’t need water but will need to store keys, phone, snacks — and it doesn’t bounce around

Other essentials:

• A good pair of running shoes (go to a local running store and get fitted!)
• Socks that won’t bunch or slip
• Layers you can peel off as you warm up
• Pepper spray (I love this one I found at Target – helps me feel safer on outdoor runs)
• A supportive sports bra (ladies, you know)

Invest in what makes your run safer and more comfortable — it’s worth it.

Slow Down. No – Slower Than That.

Most runners just starting out or just returning to running make one huge mistake: they run too fast.

Running is a skill of aerobic endurance — which means the majority of your runs should feel slow, easy, and almost like you’re holding back. This builds your cardiovascular base without burning you out.

A good rule of thumb?
If you can’t hold a conversation while you’re running, you’re probably going too fast.

Fast running will come — after you’ve built the base, but when it comes down to it, the majority of your running is practice, which takes time and consistency.

Celebrate the Small Wins

Not every run will feel amazing. That’s normal. There are many days I’m 0.5 miles in and already hearing the negative voices in my head.

These are the days that showing up matters the most. These are the days that will help you get to the finish line.

Every time you show up, every time you finish a run you didn’t want to start, every time you go just a little farther — that’s the good stuff.

Celebrate yourself.

Track your progress.
Take a photo of your first mile.
Write down how you felt.
Honor the fact that you’re doing something hard and showing up anyway. It’ll boost your confidence in ways you didn’t see coming.

Final Thoughts: Start Where You Are. Stay Consistent. Enjoy the Ride.

Running taught me patience. It taught me that slow progress is still progress. It taught me that building something strong — whether it’s a body or a mindset — takes time.

If I can go from barely surviving a half mile to finishing a half marathon in 6 months… you absolutely can too.

Stay consistent. Strength train. Take walk breaks. Stretch. Take care of your body.

And most importantly — run for you.

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