Let me just say this upfront: I used to hate running. Like, deep-in-my-soul, I’d-rather-do-anything-else kind of hate. Back in middle school, we had to run a mile every Wednesday. A whole mile. I spent the entire week before coming up with elaborate excuses to get out of it. "I think I’m getting shin splints," or "I might have asthma… probably." And that’s exactly why I joined the cheerleading team in high school—cute skirts, pom-poms, and (I thought) zero running. Joke’s on me. Turns out, cheerleading is hard AF. I was better off just sucking it up and running that mile.

Fast forward to 2023. Life had taken a turn I never saw coming. I was three weeks post-mastectomy for breast cancer, pregnant, and mentally in one of the darkest places I’ve ever been. Nola was staying with family in Los Angeles while I recovered (physically—because mentally, I’m still working on it), and I’d started walking the Beltline in Atlanta to clear my head.

One day, while walking, "I’m Getting Ready" by Tasha Cobbs came on my playlist. Something about that song and that moment hit differently. I had this vision of me and my little brother running across a marathon finish line. Now, I’d never in my life thought about running a marathon, but that vision was so clear. So what did I do? I started sprinting. And when I say sprinting, I mean 35 seconds of pure chaos before the Braxton Hicks kicked in, and I realized I was not built for that… yet. But I made myself a promise: once I had Stevie, I’d give running a real shot.

Starting From Scratch

In November of that year, I kept my promise. I started Peloton’s "You Can Run" program, an 8-week course designed to take you from fast walking to running comfortably. Two runs a week. That’s it. Slowly but surely, I built up my stamina. By the summer, I ran my first race: the Peachtree Road Race, a 10K. Now, I do not recommend jumping from never running in your life to 6.2 miles (start with a 5k for the love of God lol). But I did it. And honestly? I haven’t stopped running since.

Why I Run

So why running? For me, it’s about more than just putting one foot in front of the other. Running gives my life structure and discipline. That discipline bleeds into other areas of my life—my work ethic, my (fewer) drinking habits (because who wants to run 7 miles hungover?), and even my parenting.

Mentally, running clears my head. There’s something meditative about focusing on the rhythm of your steps and your breath. It forces you to be present in the moment. And… let’s not forget the physical perks. Hello, abs! Running has been one of the most transformative things I’ve ever done for myself—mind, body, and soul.

The Benefits of Running

Physical Health: Running improves cardiovascular health, strengthens muscles, and boosts endurance. It also helps maintain a healthy weight and strengthens bones.

Mental Health: Studies show running reduces anxiety and depression, improves mood, and increases focus. It’s like therapy… but cheaper.

Time for You: Running gives you a moment to disconnect, think, or just enjoy your favorite playlist or podcast.

Treadmill and Outdoor Running Speeds

If you’re new to running, knowing what counts as a jogging pace can help. On the treadmill, a jogging speed is generally between 4.5-6 mph, while a comfortable running pace typically falls between 6-8 mph depending on your fitness level. Outdoors, aim for a pace where you can hold a conversation without gasping for air. Don’t stress about speed; just focus on consistency.

Tracking your progress can be a game changer. Use your Apple Watch, Fitbit, or Garmin to monitor your runs and see your improvements over time. And if you find yourself falling in love with running, download Strava. It’s a social app for runners where you can track your runs, set goals, and connect with other runners. Explore it here. Think of it as Instagram, but for logging miles instead of brunch pics.

Ready to Start Running? Here’s How:

1. Set a Small Goal: Start with a walk/run plan. For example, walk for 2 minutes, then jog for 1 minute. Repeat for 20-30 minutes.
2. Get the Right Gear: Invest in a good pair of running shoes and a supportive sports bra. Trust me, it makes a difference.
3. Find Your Why: Whether it’s weight loss, mental clarity, or proving something to yourself, knowing your "why" will keep you motivated.
4. Take It Slow: You’re not racing anyone. Progress is progress, even if it feels small.
5. Celebrate Wins: Whether it’s your first mile without stopping or your first race, celebrate every step forward.

Sample Running Schedule

For Beginners (3 Days a Week):

• Day 1: Walk 5 minutes to warm up, jog 1 minute, walk 2 minutes. Repeat 6 times.
• Day 2: Rest or light stretching.
• Day 3: Walk 5 minutes to warm up, jog 2 minutes, walk 1 minute. Repeat 6 times.
• Day 4: Rest.
• Day 5: Walk 5 minutes to warm up, jog 3 minutes, walk 1 minute. Repeat 5 times.
• Days 6-7: Rest or light activity.

For Moms with No Time (2 Days a Week):

• Day 1: 20 minutes total: Walk 2 minutes, jog 2 minutes. Repeat 5 times.
• Day 2: 25 minutes total: Jog 3 minutes, walk 1 minute. Repeat 6 times.

Apps to Help You Get Started

• Peloton: Their "You Can Run" program is perfect for beginners.
• Nike Run Club: Great for tracking your runs and guided runs for all levels. Check it out here.
• Runna: A customizable app with beginner-friendly plans and coaching. Learn more on their website here.

The Hair Struggle is Real

Let’s talk about something specific to Black women when it comes to running: our hair. For the longest time, the thought of sweating out my edges or messing up a fresh press was enough to keep me from even considering running as a hobby. Maintaining my style while logging miles has been a challenge, but I’ve found a few things that work for me.

Protective styles like braids, weaves, or even wigs have been game-changers. They make life easier and save me from having to do a full wash and style after every run. And let me just shout out the Gymwrap headband—an absolute lifesaver for keeping my hair in check while I work up a sweat. It’s designed to wick moisture and minimize damage; honestly, I wouldn’t run without it.

Don’t let hair be the reason you hold back from running. With the right tools and styles, you can protect your hair and still hit the pavement like a pro.

Final Thoughts

If you’d told me a few years ago that I’d be one of those people who run for fun, I’d have laughed in your face. But here I am. Running has become a gift—helping me build resilience, find clarity, and embrace strength I didn’t know I had. It’s not about being the fastest or running the furthest; it’s about showing up for yourself. So, why not give it a shot? You might just surprise yourself.

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