Running sucks, but it's awesome. Here's what to do if you are starting.

I've been running on and off for the last 12 years. It all started with a half marathon my then-fiance and I ran back in 2010, a few months before getting married. Ever since I've been hooked on running. Here are a few things I've learned along the way.

Hurt. Glee. Suffer. Elate... Repeat.

Starting to run is hurtful. You don't quite understand why people do it in the first place. You feel like vomiting, you can't breathe, and all your muscles hurt during and after the run. After a few weeks of pushing through, you reach a point of glee during your runs, otherwise known as endorphins. Finally, you understand all the hype.

When you start going for longer runs, that's when you meet dehydration, energy drains, and potentially, injuries. Runner's knee, shin splits, plantar fasciitis. They are all usual suspects which appear now and then.

If you learn and manage that, you are ready for a long-distance race during which, you will feel all the previously mentioned, plus elation. Elation is a feeling that comes during or after finishing the race, realizing all the effort was worth it and, best of all, knowing you can eat that double cheeseburger and fries, even a vanilla malt, with absolutely no guilt at all.

For good results, follow a plan. For great results, follow a coach.

I've done both. Even if a free online plan can get you to the finish line, there's nothing better than a coach who is personally shaping your training to maximize your potential and minimize injury risk. If you follow a generic training routine, you will get generic results. Furthermore, you will be more prone to injury due to unmanaged training loads, deficient techniques, and a poor muscle-strengthening regime. Of course, it's better to exercise without a coach than none at all.

There's no rule to this but, if it's accessible to you and you are serious about a particular objective, you're better off with a trainer.

Follow the 70-20-10 rule (run, stretch, strength)

Running is not just about running if you know what I mean. Even more important than a 2-hour run, it's a 20 minute stretch routine. Many factors such as diet, sleep, technique, and base play a part in your results. However, if three variables are very influential in your longevity and endurance as a runner, it's the amount of running, stretching and muscle strengthening you do.

My experience tells me that for every 70 minutes of running, I should spend at least 20 minutes stretching, and at least 10 strengthening my muscles. They don't all have to be every day but try to average that throughout the week.

Your body is physically capable of more than double what you can imagine.

When I finished the half marathon, I couldn't fathom how anyone could run double (or more) than that. After all, I'd trained for over 3 months and barely finished that distance anlater trainedy finish it. However, I did later train for a marathon and, during training, I got to run a few half marathons.

So, what changed between one plan and the other?

Well, for one, I was running slower during my long runs, thus, making it easier to extended distance. Second, I was on a longer training plan, and getting to 21k training distances came with a more substantial base. Finally and, most importantly, I had already mentally gotten comfortable with the fact that I was physically able to run a 21k.

If you are training for a 10k, 5k runs will be routine. If you are looking to do a half marathon, then 10k training will be a part of the plan multiple times per week.

Whatever your goal is, your body and your mind will prepare to finish it, and anything less will be part of the plan.

Meditate, learn, laugh, and enjoy.

If you are training for a race, you're going to be spending quite a few hours on the road. Initially, I set up some killer playlists. Music can be a good motivator, but there are not enough songs to keep you going for hours and hours. What's the alternative? Podcasts and audiobooks.

There are so many of them that you can probably get a year's worth of business lessons while training for a race. And best of all, you have all sorts of variety. Feel like learning about history? Then go through one of Dan Carlin's Hardcore History episodes. Want to feel informed? The Daily by The New York Times is a great way to do so with short 30-minute episodes about an important current topic. There are vast amounts of podcasts from crime and comedy to business and finance that can fill up that time. Audiobooks are also a good way to spend that time, but since it's less conversation and more reading out loud, they can be a bit more challenging to follow.

Final thoughts

Running is an activity that offers a variety of physical and mental benefits. It can be challenging to get started and stay motivated, but with the right approach and preparation, anyone can become a runner.

While there are potential risks such as dehydration and injury, following a plan or having a coach can help reduce these risks. Additionally, implementing the 70-20-10 rule when training helps improve performance while keeping your body healthy.

Overcoming mental barriers and pushing your body to its limits are essential steps for any runner. Finally, finding creative ways to keep your runs interesting—such as listening to podcasts or audiobooks—will help make running an enjoyable experience that you can look forward to each day.