A soft breeze blowing through your ponytail. An epic tune lifting you up that epic hill. Feeling like you're going to die at the seventh mile, only to zip through the eighth. Some people could pen Shakespearean sonnets about the "runner's high." No wonder there are 21.8 million female runners in the U.S., including 10.8 million race finishers (that's almost 3 mil more than the fellas—word!).

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But what if you haven't experienced these splendid things whilst on foot? Baby, as another poet (ahem, Bruce Springsteen) famously sang, we were born to run! With fall's 5,000-plus races, perfect temps, and Insta-worthy scenery, there's no better time to join the tribe—or if you're already laced up, to kick even more asphalt.
 


Whenever you're getting into a running routine—whether you're a total rookie or recovering from an injury—focus on duration over distance, suggests three-time Ironman World Champion (and course record holder!) Mirinda Carfrae. It's a simple mental shift that can change the way you perceive your progress. "It allows you to log miles without worrying how far and how fast you go," says Carfrae. Remember: Consistency begets speed. Keep getting out there, and over time, you'll get there faster.

RELATED: How You Can Run the Most Meaningful 10-K Ever
 


While we're on the topic...newbies, stop beating yourselves up for needing walk breaks! It can take about two months for your muscles to adjust to running's high-impact nature, so planning a few slowdowns is actually your safest bet for staying healthy. In fact, aim to do three 30-minute walk-runs each week for your first six weeks, says sports medicine physician Jordan Metzl, M.D., author of Running Strong. Start with intervals in which you run for three minutes and walk for two. Each week, increase your run time by one to two minutes, and cut your walk to one minute as early as you can. Pretty soon, you'll be crushing a half-hour jog sans strolls.
 


Regardless of your pace, keep your cadence (that's your steps per minute) high—ideally around 170 to 180. "The more frequently your foot touches down, the less loading force you're throwing onto your hips and knees with each step, lowering your risk for injury," says Metzl. You can keep track of it throughout your run (count how many times your right foot hits the ground in 20 seconds—you should be tallying close to 30 strikes). Or download an app like Spring, which creates a playlist of songs with beats that match your chosen rhythm.
 


Yes, we said it, and here's why: "It's a great tool for tightening up, evening out your cadence, and figuring out a pace that's safest for you to train from," says Carfrae. And just saying, that pace may actually be a bit faster than your go-to: A study in Gait & Posture found that people often move about 27.1 percent slower on the 'mill compared with outside, even though you think you're moving just as quickly. So if your standard speed on treadmill intervals is 6.5 mph, bump it up to 6.8 or 7.0 next time and see how you feel.

RELATED: 7 Treadmill Mistakes You Might Be Making
 


The incline requires more energy and taxes your leg muscles more than when you're running on flat ground, says one study. A better strategy: Focus on maintaining a consistent effort level rather than a consistent pace. That way you won't overexert yourself and end up zonked before you've finished your loop.
 


We tend to focus on our lower body when we run—after all, it's about putting one foot in front of the other, right? But our upper body—especially the chest and arms—actually has a big impact on our efficiency, speed, and safety, says Altra running shoe founder Golden Harper. Two simple tweaks: First, "run proud." Your back should be straight, chest forward, and shoulders back and relaxed. (For an instant fix mid-run, quickly raise your arms, then lower them to a 45-degree angle in front of you—it helps pull your chest and hips into the correct position.) Second, think "compact arms." You want a short, relaxed swing that's close to the body and focused on pumping back—not swaying side to side.

RELATED: 6 Ways to Fix Your Running Stride
 


Every once in a while, go for a run that will safely challenge you mentally—pick a route you dread, run during the hottest part of the day, or trek through a nasty rainy morning, says Duncan Simpson, Ph.D., an associate professor of sport and exercise psychology at Barry University. Pushing yourself and seeing how you respond builds mental toughness. Then, the next time you have a not-so-hot sesh, you can say, "Hey, I finished that run even though it sucked. I can do this."
 


Huffing and puffing mid-jog? You don't necessarily need to slow down or stop; you just need to steady your breathing. "I think inhaling through your nose and out through your mouth is unnatural and an old wives' tale," says Alysia Montaño, who holds the U.S. record for the 800-meter distance. Instead, when you start panting, slowly inhale and exhale (either through your nose or mouth) from your belly, like in yoga, says Metzl. You'll get the best oxygen exchange, and studies show deepening your breath can help steady your heart rate, so you can keep on rocking rather than stopping short.
 


Even the pros have days when they're not feeling it. Montaño suggests creating an alter ego, a go-getter with a comeback for every one of your whiny complaints. If you're still totally blah after 10 minutes, call it quits. Sleep, diet, stress, hydration—all can affect each run, so don't freak if you have an off day. The key is winning those mental battles. Keep that alter ego around long enough, and you may start buying the stuff she's selling.

RELATED: The Training Plan That'll Help You Run Your First—or Fastest!—10-K

For more running tips, pick up the September 2015 issue of Women's Health, on newsstands now. And don't forget to sign up for Run 10 Feed 10, our national 10-K series co-hosted by the FEED Foundation.

Headshot of Marissa Gainsburg
Marissa Gainsburg
Marissa Gainsburg is the Features Director at Women's Health, where she oversees the magazine's news-meets-trends Warm Up section and Love & Life section. After receiving her journalism degree from the University of Florida, Marissa has spent the past eight years in NYC with her dog Bentley, writing and editing fitness, nutrition, health, sexual health, mental health, relationship, and travel content. She's held previous positions at Self, Allure, and Cosmopolitan.