I always thought I hated running. But my attitude toward this sport has changed a lot lately. Running stopped being a punishment; it became my companion.
If you’re just starting to run, here are a few tips I can give you based on my own mistakes.
Buy comfortable gear.
Many people think running is the cheapest sport. In general, yes — you just need shoes and that’s all. But until you find comfortable shoes and clothing, enjoying running is difficult. When your shoes pinch or rub, it’s hard to think about pleasure.
Essentials:
- Shoes. This is the most important thing. If you’re new to running and don’t know exactly what you need or which size to choose, go to a store and ask for help. A consultant can help you pick the right size and suggest a model that suits you. I chose the wrong size for a long time until a consultant showed me how to do it properly. Don’t be shy to ask for advice.
- Clothing. Depending on the season, make sure your clothes are appropriate. For example, I ran in leggings for a long time during hot weather because I was embarrassed to wear shorts. At some point, I realized it just made me miserable. The same goes for winter — find clothes that keep you warm but comfortable.
Switching to walking is okay.
I used to feel ashamed when I needed to switch to walking. It felt like weakness, like I had to push through. DON’T DO THAT.
If you feel tired or your heart rate goes sky-high, it doesn’t mean you’re weak. It means it’s time to slow down and walk a little. Later, with training, you’ll be able to run longer and keep your heart rate low. But that takes years. Be patient and give your body a chance. Don’t pressure yourself.
Stopping is not defeat.
If it becomes too hard and even walking doesn’t help, it’s okay to pause. Taking a break won’t ruin your training. But ignoring your body and pushing through can lead to injury. Which is worse: walking/resting for five minutes, or getting injured and being out for two weeks? The answer is obvious. Rest when you need it.
Slow runs are the foundation.
I learned this only recently: to run fast and far, you need to run slow. Slow runs build your endurance base. Even walking is better than exhausting yourself every run. Follow the 80/20 rule: 80% of your runs should be slow and only 20% fast or intense. Ideally, your heart rate should be in zone 2. If you can’t stay in zone 2 while running, you’re running too fast. Walk instead if needed — it still helps. You can also take walk breaks (see above).
One winter, I ran only once a week — short runs — and walked a lot the rest of the time. I was surprised when my pace and heart rate improved after that break.
Don’t expect fast results.
Running is not an easy stroll in the park. When you run, your body works hard. If you’ve been sedentary and decided to change your life, be patient. You won’t become an athlete in a week or month. Accept that it might take years. If you manage it sooner — congratulations, you’re a superhero.
Stop demanding more than you can give.
Be honest with yourself. Understand your current physical limits. Building endurance takes time and effort. Don’t force yourself to run faster or longer than you can. Sports should help you, not hurt you. Stepping out of your comfort zone is great, but constant challenges without rest can lead to burnout or injury.
Find a good route.
Look for a route where there’s something interesting to see. And lift your head while running — there’s much more to notice than just the ground (but be careful!). Change routes sometimes. Turn right instead of left. Just make sure you know how to get home.
Maybe you’d enjoy running to a coffee shop, or maybe there’s a park nearby? Explore! Running is about discovering both your strength and your surroundings.
Find the right music or podcast.
I used to run only with fast music. That made me run too fast, chasing the beat instead of enjoying myself. Now I listen to podcasts — they help me keep an easy pace. For long runs, I have a soft playlist so I don’t speed up.
When I do an intense workout, I switch to upbeat music to keep energy high.
Pick what works for you.
Find motivating people.
External motivation is important. If you follow runners who share tips and experiences, it’s doubly helpful. Find people whose voices resonate with you. I often find coaches through podcasts — they give great advice and keep me inspired.
Remember, wherever you are in your journey, you will succeed. Just set the right conditions and take care of yourself.
And, as usual, good luck!
