Just because I am a runner now, and yes, there was a time when I used to say “I hate running” too, and I still genuinely believe that anyone can run, it does not mean that everyone will enjoy the sport.
However, I do believe that there are so many people out there who are completely convinced that they hate running when in reality they have just never approached it in the right way.
As children, you probably ran around freely without even thinking about the fact that you were ‘running’.
Then school changes that.
You are told to run laps of a sports field as a warm-up or part of a lesson, with no guidance on pace, no explanation of effort, and no real strategy beyond getting it done. Unless you had some natural talent for running, which most of us did not, you were left to figure it out for yourself. The ones who showed early ability were often picked out, encouraged, and given more attention, while the rest of us were simply told to get on with it.
The instruction is simple. Run two laps. Off you go.
You take off too fast because everyone else does. Your breathing becomes erratic. Your legs start to burn. You slow down, maybe you get overtaken, maybe you feel exposed or judged, and without realising it, that moment starts to shape how you see and feel about running.
This is where a lot of people begin to hate it and connect running with discomfort, difficulty breathing, knees hurting, people laughing at them.
This is where running set in my mindset too but what changed for me was a shift in how I approached running. I realised that if I slowed down enough, I could actually breathe. I noticed that my knees started to feel better over time as I lost some weight and built strength in my legs. I also realised that the people who laugh or judge are usually the ones who are not willing to step outside and try it themselves.
Once those pieces fall into place, running starts to feel very different.
'I hate running because I can't breathe'.
This is usually the first barrier, and it is the one that puts people off the fastest, because it feels immediate and overwhelming. When your breathing is out of control, it becomes very easy to assume that running is just not for you.
In most cases, the issue is not your ability to run, but the pace you are trying to run at. If you go too fast, your body has no time to settle into a rhythm, and your breathing quickly becomes shallow and panicked.
When you slow things down properly, and that often means much slower than you think you should be going, your breathing becomes more relaxed.
We talk a lot about slowing the pace down in our beginner programs. The difference this makes to a beginner runners confidence is amazing. This is when they start to believe in themselves.
'My knees are too bad for running'
Knee pain is one of the most common reasons people give for avoiding running, and it is often based on the idea that running will automatically make things worse.
What actually happens depends on how you approach it.
If you go from doing very little to suddenly running hard and frequently, your body is going to struggle, and your knees will often be the first place you feel it. That does not mean running is the problem. It means the progression was too aggressive.
The walk-run approach is best here to allow a gradual build up and give your body time to adapt.
The muscles around your knees get stronger, particularly your quads, hamstrings, and glutes, which help support and stabilise the joint. If weight loss is part of the process, that also reduces the load going through your knees with each step.
Over time, many people find that their knees feel better, not worse, because they have become stronger and more resilient.
'I don't look like a runner'
A lot of people hold themselves back because they believe they do not look like a runner. But this belief usually comes from the image of elite runners, who are often lean, strong, and built for performance. The problem is that elite runners only make up a very small percentage of the running population, yet they are the ones most visible in media and advertising, which skews our image of ‘runners’.
In reality, the vast majority of runners do not look like that at all. They are everyday people with different body types, different goals, and different starting points, all moving at their own pace. If you stood at the finish line of a local race, you would see far more variety than uniformity, and that is a far more accurate reflection of what running and runners actually look like.
What running gives you beyond fitness
You may still be saying, “but I hate running,” so let’s look at some other reasons why it is worth challenging that thought and giving it a more realistic chance.
Mentally, running creates space. It gives you time away from screens, noise, and constant input, and even an easy run can help clear your head in a way that is difficult to replicate elsewhere. For many people who once thought “I hate running,” it becomes the very thing they turn to when they feel stressed, overwhelmed, or stuck, because it allows them to reset and regain some control.
Confidence builds too. Every time you go out and complete a run, especially on days when you did not feel like it, you reinforce the idea that you can follow through on something that is uncomfortable. That shift is powerful, particularly if you started from a place of self-doubt or frustration with running, because it changes how you see your own ability.
There is also a social side to running that many people do not expect. What often starts as something you do on your own can gradually open the door to running groups, local events, or simply recognising the same faces out on similar routes. Conversations become easier when you share a common challenge, and even those who once said “I hate running” often find themselves connecting with others through it.
For some, that social element becomes the reason they stick with it, because it turns running from something they have to do into something they are part of.
You might not hate running after all
Not everyone will fall in love with running, and that is completely fine, but there are a lot of people who have written it off without ever giving themselves the chance to experience it in a way that actually works.
If your only experience has been being pushed too hard, too fast, with no guidance, then it makes sense that you would avoid it.
When you slow it down, build it up gradually, and remove the pressure to perform, running becomes something very different.
And for many people, that is the moment where “I hate running” turns into something else.
That is exactly what Achieve Running Club is about. It is about introducing more everyday people to running in a way that feels accessible, supportive, and realistic. We have gained so much from running ourselves, and we want others to experience those same benefits, not just the obvious physical ones, but the mental and emotional benefits as well.
We genuinely believe that if every runner encouraged just one non-runner to give it a go, the impact would go far beyond fitness and the world would be a better place for it.
If you are curious but unsure where to start, we offer free beginner programmes designed to ease you in at the right pace, and if you need guidance, support, or just a bit of motivation, you can always reach out.
Optionally, get started with our book, ‘Running for Beginners’.
Lets turn ‘I hate running’ into ‘I love running’. You would be amazed how many people of every age, shape and size have made this shift.
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