More often than not, work and family life take priority over personal fitness goals. So how do you fit in the recommended 150 minutes of exercise per week? The answer: running! Running is a great way to get your whole body moving, and you can do it any time and almost anywhere for free.

However, we get that this is easier said than done. How do you start running from nothing?

For many guys, the real challenge isn’t the act of running itself, but simply finding the motivation to do it. Once it becomes a habit, it becomes easier (we promise). That’s where these easy tips for adding some running to your routine come in:

Bring a buddy

Wondering how to make running a habit? A great way to motivate yourself is to hoof it with a friend, significant other, or co-worker. It’s harder to talk yourself out of a run if you’ve already made plans with someone else, after all, especially if those plans involve an inspiring cause like the annual Terry Fox Run.

Terry fox statue

Held on the third Sunday in September, the event has raised more than $750 million for cancer research since being founded in 1981. Four decades later, more than 650 communities across Canada are taking part this Sept. 19. Terry was a true Canadian hero. Channel your inner Terry and start running.


Just as rookie jugglers should start with beanbags before working their way up to chainsaws, the expression “walk before you run” is a great tip for easing into actual running. The main goal here is to simply get out there and get moving. Start slow and don’t overdo it, or else you are less likely to want to keep doing it.

Next time you head out for a refreshing 30-minute walk, bust out one minute of light running every five minutes. That way, you’ll warm up and cool down at the beginning and at the end, boosting your calorie burn from around 150 to more than 180.

Work your way up to alternating five-minute walks with five-minute runs, and that half-hour routine will burn more than 250 calories. Now THAT’S making the most of your time!

Fuel up

Man eating oatmeal

Make sure there’s some healthy fuel in your tank before you walk (or run) out the door. If you’re a morning person, knock back a tall glass of water and chow down on a hearty bowl of oatmeal (or any of these awesome breakfast ideas) about 30 to 60 minutes beforehand.

What about coffee? Save it for your post-exercise reward. If you’d rather shake a leg right after work, be sure to refuel beforehand on snacks like nuts, fruit, or these other after-work snacks. Or do it after dinner when you’re fully refuelled, and reward yourself by playing catchup with your PVR.

Stretch it out

Man stretching

Limbering up before you head out will help keep you loose and prevent mid-run cramping. Doing it afterwards will help reduce stiffness the next morning (and not in a fun “morning missile” sort of way). Here’s how to stretch and warm up like a semi-pro with dynamic stretching.

Sport the right shoes

Walking shoes or cross-trainers are fine at first, but running for more than five minutes at a stretch calls for a decent pair of running shoes and a good pair of socks. Goodbye shin splints and blisters, hello head-turning awesomeness! Discount shoe stores sell both for less than $50, all told, which is around the monthly cost of that gym membership you no longer need thanks to your new walking and running routine.

Reduce your risk of prostate cancer

Moving more, reducing idle sitting time, and sleeping well can help reduce the risk of heart attack, type 2 diabetes, low testosterone, erectile dysfunction, and colon and prostate cancer. In fact, research shows that men who do light exercise for one to three hours each week have an 86 percent lower risk of aggressive prostate cancer, while guys who kick it up a notch for more than three hours each week lowered the risk of fatal prostate cancer by 61 percent.

As UBC urology professor and Canadian Men’s Health Foundation founder Dr. Larry Goldenberg puts it, “If I could offer you one vitamin, or ‘magic pill,’ that you would take four or five times a week to lower your risk of premature death, heart disease, stroke, stress, cancer of the prostate, colon and breast, prostate enlargement and inflammation, diabetes, sleep disorders, osteoporosis, dementia, and depression, would you take it? I bet you would! That ‘magic pill’ is called exercise. The benefits of regular exercise to your overall physical and mental wellness are profound.”

Plus, with September being Prostate Cancer Awareness Month and cooler fall weather being right around the corner, there’s never been a better time to give running a try!

What do you think about running? Is it something you have tried before? Share your experiences in the comments below!

Ebook cover 10 min man en
Free e-book

Start shrinking that spare tire in just 10 minutes!

Download this free e-book “The 10-Minute Man Workout!” to start shrinking your waistline in just 10 minutes a day.

Check the checkbox to receive more great tips each month.