How do I stay motivated and avoid quitting?

Focus on process goals ("Run 3 times this week," "Complete Week 5 of C25K") rather than outcome goals ("Run a 25-minute 5K," "Lose 10 pounds"). Process goals are 100% within your control.

Create a Strava account and connect with friends, join local clubs, and use the "kudos" feature to give and receive encouragement. The social layer turns solo running into a shared experience.

Know that the runner's high is a scientifically documented phenomenon driven by your endocannabinoid system, not endorphins as previously believed. It typically kicks in during sustained effort at 70-85% of max heart rate.

Recruit a friend to run with you, or join a local beginner running group at a running store, YMCA, or through an app like Strava's local clubs. Commit to a regular schedule together.

Download Nike Run Club and use its guided audio runs and structured training plans. Unlike Strava or Runkeeper, every feature is completely free with no paywall.

Register for a 5K race 8-12 weeks out from when you start running. Having a specific event on the calendar with a date and registration fee creates powerful external accountability.