Have you ever thought about running a race but didn’t know where to start? I’ve been there. Back when I first laced up my running shoes, I had no clue what I was doing. How far should I run? What should I eat? Do I really need to cross-train, or can I just wing it? After running 3 full marathons, 18 half marathons, a Ragnar race, and three triathlons, I finally figured out a system that works. And because I love to see others succeed (and because I hate seeing people suffer unnecessarily), I put together The Modern Dad Running Guide to help you get started.
Oh, and in case you’re wondering—yes, I actually use my own guide. Every time I start training for another race, I go back to the basics. So trust me, this isn’t just a bunch of theoretical advice—it’s battle-tested.
Step 1: Just Start Running
You know what separates runners from non-runners? Running. It’s that simple. Whether you’re coming straight off the couch or already have a fitness routine, the first step is just to start.
Find a time that works for you. I personally run in the mornings because if I don’t, life gets in the way (aka, four kids, work, and the occasional Netflix binge). Maybe you prefer evening runs to de-stress after work. Whatever works—just pick a time and commit to it.
Step 2: Sign Up for a Race (Seriously, Just Do It)
Nothing will motivate you quite like a race date staring at you from the calendar. Without a deadline, it’s too easy to say, “I’ll start next week” (spoiler: next week never comes). So find a race, register for it, and tell everyone you know. That way, when you feel like skipping a run, you’ll remember that your entire family (and maybe half your office) expects you to cross that finish line.
Decide what’s important for you in this race:
- Just finishing? Awesome, let’s get you there.
- Beating a previous time? Let’s work on speed.
- Going for a longer distance? Get ready to push yourself.
Figure out your why, and let that drive your training.
Step 3: Where Are You Running?
If you live somewhere like I do (hello, Utah winters), then outdoor running isn’t always ideal. Treadmills are a solid option, and they let you track your mileage exactly. But if you’re training for an outdoor race, at some point, you need to get outside and run actual roads or trails.
If you are running outside, map out a route in advance. Running aimlessly can lead to getting lost, cutting your run short, or realizing too late that your loop ends at the top of a massive hill (been there, won’t do it again).
Step 4: Gear Check—Don’t Let Your Shoes Betray You
Your first run is done—now take stock.
- How did your shoes feel? If you’re limping after a few miles, it’s time for a new pair.
- Are your clothes working for you? Running in the wrong gear is the fastest way to hate running. A good pair of shorts, a solid jacket for winter training, and moisture-wicking socks can make all the difference.
Nothing kills motivation faster than uncomfortable shoes, blisters, or chafing. (Trust me, you do NOT want to learn about chafing the hard way.)
Step 5: The Extras That Take You From “I Survived” to “I Thrived”
Running is great, but if you want to actually enjoy it and avoid injuries, you need more than just miles. My guide includes:
✅ Meal and snack ideas – Because running on an empty stomach is a bad idea, and carb-loading doesn’t mean eating an entire pizza.
✅ Cross-training routines – Strength training, stretching, and other workouts to keep you balanced.
✅ Recovery tips – How to avoid the dreaded “I can’t move” feeling after long runs.
Step 6: Find Your People
Running is a solo sport, but training is easier when you have people keeping you accountable. Find a friend to run with, a group to check in with, or at the very least, someone who will shame you if you try to bail on your training.
For me, the biggest motivator has always been my family. I know that no matter how tough a race gets, my wife and kids will be cheering for me at the finish line. Back when I ran a marathon in 2017, I knew mile 18 was going to be brutal—that’s where I hit the wall before. But this time, I saw Emily and my kids waiting for me at the bottom of the hill, and suddenly, I found the energy to push through.
Let’s Do This
Listen, I won’t sugarcoat it—running takes work. But it’s also one of the most rewarding things you’ll ever do. You can absolutely do this. Start training, stick to the plan, and before you know it, you’ll be crossing that finish line, feeling like an absolute legend.
And hey, if you need someone to cheer for you? I’m here. Now get out there and start running. And may your toenails survive the journey.
