Whether you're 18 or 78, anyone can run. In this inspiring episode of the Style for Life podcast, Stephanie Rumble dismantles myths, shares personal stories, and lays out practical steps to help you get started with running—no matter your age, size, fitness level, or background.

Why Anyone Can Run?

Many people believe running is only for the naturally athletic, slim, or already fit. Stephanie's story proves otherwise. She didn’t run her first half marathon until age 29—after having two of her four children—and had never been into sports as a child. Today, she’s a fitness educator, accountability coach, and half marathon runner who believes deeply that learning how to run is possible for almost everyone.

A collage of three photos showing Stephanie Rumble running and taking selfies in different locations—by the water, along a coastal trail, and mid-race—demonstrating her journey from non-runner to confident marathoner. — Stephanie Rumble, Founder of Bright Red didn’t grow up sporty—but today, she runs marathons. Her journey proves that with the right mindset and support, running is something almost anyone can learn and love.

While some medical conditions may limit full mobility, most people can build the capacity to jog—even if they’ve never done it before. As Stephanie explains, "We’re built to run—it’s part of how our bodies are designed to move." She also challenges the belief that running causes long-term knee damage, referencing new research showing otherwise.

How to Prepare to Run Without Getting Hurt

One of the biggest mistakes new runners make is doing too much, too soon. Trying to run 5K from day one often leads to injuries and frustration.

Instead, start with a walk-run strategy to ease into movement. Run for one minute, walk for two, and gradually shift the ratio as your body adapts. This simple framework can dramatically reduce injury risk and build long-term endurance.

Stephanie explains that two key systems need time to adjust: your musculoskeletal system—bones, joints, ligaments—and your cardiovascular system. Respecting this process is essential to prevent strain and burnout.

Build a Smart Running Program for Beginners

When you're ready to level up, a structured plan makes all the difference. A strong running program includes more than just miles. It’s about balanced training and recovery.

What to include:

Short runs with walk breaks
Resistance or strength training twice a week
Core and glute exercises to improve form
Flexibility work or stretching post-run
At least one full rest day each week

This combination boosts endurance, prevents injury, and helps you feel good long term. And if you're part of a workplace team looking to support overall wellbeing, Bright Red offers fitness and health education workshops that promote sustainable habits around movement, mindset, and self-care.

Train for 5K Without the Stress

If your first goal is to train for 5K, keep it light. As an accountability coach—and a half marathon runner herself—Stephanie encourages the clients who choose to explore running to remove pressure and focus on fun.

Walk-run combinations are a smart entry point. Focus on:

Tracking heart rate over distance
Improving your average pace gradually
Celebrating consistency and effort

Some of Stephanie’s accountability clients have used this method successfully. Some progress to longer distances, while others maintain 5K as a reliable fitness staple.

Can Anyone Run a Half Marathon?

Yes. With time, patience, and the right plan, anyone can run a half marathon. Stephanie didn’t run her first until after having children, and many of her accountability clients have achieved the same milestone at all stages of life.

The key? Stop comparing. Whether you're running two kilometres or twenty, progress is progress. Consistency builds confidence and lays the foundation for future goals.

How Do You Run Without Burning Out?

Running involves your entire body—and technique matters. Stephanie shares some essential fundamentals:

Keep your head in a neutral position—not tilted forward
Engage your core to stay upright
Use your glutes and hamstrings to power each stride
Land mid-foot or on the ball, then roll forward
Maintain an open chest and strong posture

A confident woman leads a diverse group of runners on a track, wearing a bright orange sports bra and black leggings. Everyone runs with focus and energy, illustrating proper running posture and form. — Having the right gear—like good shoes and breathable fabrics—makes starting out easier.

If your form feels off or you're dealing with recurring aches, Stephanie recommends consulting a trainer. A single session can reveal adjustments that improve efficiency and reduce risk.

Gear Essentials to Get Into Running

You don’t need fancy gear to start. But having the right essentials can help you get into running with fewer distractions.

Start with:

Properly fitted running shoes
A supportive sports bra (for women)
Moisture-wicking socks and anti-chafe wear
Comfortable, well-fitted tops and shorts or leggings

A good outfit can enhance comfort and confidence. If you're unsure what works for your body or style, a professional personal styling consult with Stephanie can help you choose smart, stylish options—either in person or virtually.

Addressing the Discomfort

Running can be uncomfortable in the beginning. Expect to feel puffed, sweaty, or sore. That’s normal.

But as Stephanie notes, “We’ve become so uncomfortable with discomfort.” Training your mind to tolerate challenge is part of the transformation.

Don’t force it. Use a beginner jogging method—walk, jog, walk. Let your body adapt gradually. Every session counts.

From Walk to Jog: Learning How to Run at Any Age

Many people begin running later in life, and with the right mindset and gradual progression, it's possible to build confidence and stamina at any age.

If you’re starting with walks:

Run twice a week, with recovery days
Add light strength training
Stretch hamstrings, hips, and calves post-run
Track your progress to stay motivated

Growth takes time. Stay the course, and results will come.

How Hard Is It to Run a Marathon?

Let’s be honest: how hard is it to run a marathon? It’s tough—but possible. Stephanie encourages aspiring marathoners to focus on preparation, not perfection.

She recommends:

4–6 months of structured training
Long runs mixed with strength and mobility sessions
Using walk breaks when needed

To run the marathon, you’ll need more than fitness. You’ll build emotional resilience, discipline, and pride in pushing your limits.

Final Thoughts: You’ve Got Nothing to Lose

Running isn’t just for athletes. It’s for anyone ready to commit to growth. With the right mindset and guidance, even the most unlikely runner can thrive.

Stephanie says it best: “You’ve got nothing to lose. Get out there for a small run before the weather gets too cold.”

Stephanie Rumble stands proudly in running gear with arms raised in celebration beside a large trophy and motivational quote, symbolizing achievement through encouragement and belief in personal capability. — Stephanie Rumble, Founder of Bright Red on the power of self-belief and gentle accountability.

If your workplace or team could benefit from practical strategies that support confidence, mental well-being, and motivation, check out Bright Red’s tailored workshops. From stress management to personal development, these sessions are designed to make a lasting impact.

And if you're seeking an inspiring voice to speak at your next event, Stephanie’s motivational speaking brings energy, relatability, and actionable insight that resonates.

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Frequently Asked Questions

What is the best way to start running if I'm a complete beginner?

The best approach is to start with a walk-run method. Alternate short bursts of running (e.g., one minute) with walking (e.g., two minutes). This helps your cardiovascular and musculoskeletal systems adjust gradually.

Stephanie Rumble recommends building slowly and staying consistent, rather than pushing too hard too fast. Consistency is key to reducing injury and building a lifelong habit.

Why does running feel so hard at first?

Running challenges both your muscles and cardiovascular system, which is why it can feel uncomfortable when you're starting out. Your body needs time to adapt to the impact, pace, and endurance required.

This discomfort is normal. By easing into it and allowing rest between sessions, your body will begin to strengthen and your fitness will improve.

Can anyone run a half marathon with the right training?

Yes. With a gradual and consistent training plan, nearly anyone can run a half marathon—even if they’ve never considered themselves a runner before. Stephanie herself didn’t complete her first half until after having children.

Most beginners benefit from a 12–16 week training program that builds endurance slowly. If you need guidance and accountability, consider Bright Red’s accountability coaching to help you stay on track.

How can I prevent injury when learning how to run?

Injury prevention starts with going slow and using proper form. Rushing progress or skipping rest days often leads to muscle strain or joint pain. It’s also important to wear supportive, properly fitted shoes.

Cross-training and strength work, especially for the core and glutes, can support better running mechanics and help avoid common running injuries.

What kind of running shoes should I buy?

Everyone’s foot shape and running style are different, so it's best to get fitted professionally. A specialist can assess your gait and recommend shoes with the support or cushioning you need.

Wearing the wrong shoes—even if they feel fine at first—can lead to discomfort or long-term injury. Stephanie suggests replacing running shoes regularly, especially if you're logging consistent kilometers.

Do I have to run fast for it to count?

Not at all. Pace doesn't determine whether your run is effective. Slower jogging or walk-run sessions are just as valuable, especially when you’re starting out.

Stephanie highlights that your effort, consistency, and heart rate are better indicators of fitness gains than speed. Running at your own pace is not only valid—it’s smart.

Is running safe for older adults?

Yes, running can be safe and beneficial at any age—as long as it’s approached mindfully. As part of accountability coaching, Stephanie has encouraged clients who successfully integrated running into their lifestyles.

It's important to consult your doctor if you have any pre-existing health conditions. From there, starting with walking and easing into light jogging is a great approach.

How can I make running feel more enjoyable?

Making running enjoyable comes down to mindset and environment. Listen to music or podcasts, run in scenic locations, and wear comfortable clothes that make you feel good.

Joining a running group or setting personal goals can also add motivation. Stephanie also suggests focusing on how your body feels afterward—a great sense of achievement can make the effort worthwhile.

Should I stretch before or after a run?

Stretching after your run is typically more effective. Your muscles are warm, and it helps improve flexibility and recovery. Pre-run, it's better to do dynamic movements rather than static stretches.

Many of Stephanie’s clients find that regular stretching reduces soreness and keeps them injury-free. Flexibility work pairs well with any running program.

Can running help with weight loss or fitness goals?

Yes, running can support weight loss and overall fitness when paired with a balanced lifestyle. It’s a high-calorie-burning activity that also builds cardiovascular strength.

However, it’s not the only factor. Stephanie’s coaching programs focus on mindset, habits, and sustainable change—not quick fixes or extreme exercise—making them ideal for those seeking long-term results.