Running is not just a sport. It is a path to better well-being, more energy and satisfaction, which is difficult to compare with anything else. But how to take off so as not to give up after the first try?
Everyone started at some point. That first step, the first tying of shoes, the first minutes with the thought: “Will I fit into this?” If you are thinking of starting your adventure with running, but you are afraid that the enthusiasm will quickly fade - we have good news: it can be done wisely, with a smile and... without shortness of breath in just a few minutes!
Start with the marching. IIt is a combination of brisk walking and short jogging sections. For a start, 1 minute of running is enough for 2-3 minutes of walking, repeated several times. This is an ideal way to gradually accustom the body to exercise and not be discouraged by shortness of breath or muscle pain.
This is the most common mistake of beginners: they start too fast. Remember — if after a few minutes you can't speak in full sentences, it means that the pace is too strong. It's good to start so slow that... you're a little ashamed of it. But that's when you create the foundation for regular running.
“I want to run a marathon” sounds impressive, but it's better to start with something simple, like “I want to run 2 times a week for 20 minutes.” The more realistic the goal, the greater the chance that you will achieve it. And remember: every step counts, not just records from the app.
Beginnings can be challenging, but the right climate can work wonders. A favorite playlist, an interesting podcast, or just birdsong and the sound of trees — find something to help you relax and make running fun!
The body needs time to recover. Especially at the beginning. Choose 2-3 days a week and stick to them as a meeting plan with someone important. With breaks, you will avoid injuries and give yourself a chance to enjoy yourself with running.
It works! It can be in the app, it can be in the notebook. Write down how much you ran, how you felt, what worked. This is not only motivation, but also a great way to see progress that is sometimes difficult to notice with the naked eye. If you opt for apps — follow your friends for extra motivation!
Running can be more than just a way to get a better figure. It can be your moment just for yourself. It can be a form of support, for example, during the (Night) Company Run, in which every step really helps the children of the Everest Foundation 💙 When you run with a mission, it is easier for you to leave the house even when the weather is not spoiling.
You don't have to be perfect — you just have to get started! Every runner once had a first time. Everyone had moments of doubt. But anyone who has stayed on this path will tell you one thing: it's worth it. For health, for peace of mind, for better sleep, for yourself.
