How do I start running when I hate running?

Good news — you don't have to love running to benefit from it. Here's how to make it bearable: First, forget about distance and speed. Use the "run-walk" method — run for 1 minute, walk for 2 minutes, repeat. Do this for 20 minutes. Yes, it's slow. Yes, it works. Your body adapts and the run intervals get longer naturally over weeks. Second, find a podcast or audiobook you're genuinely into — save it ONLY for running. This is called "temptation bundling" and it works incredibly well. Third, get proper shoes — go to a running store and get fitted. Bad shoes = knee pain. Fourth, run on soft surfaces (trails, grass, track) not concrete. Fifth, don't run every day — start 3x per week with rest days in between. If after 8 weeks you still hate it, switch to cycling, swimming, or rowing. The best exercise is the one you'll actually do consistently. Don't torture yourself.