5 Running 🏃 Tips for Beginners 👶! (From a Beginner 🍼) - Make Running a Habit 👍!
Want to learn to run or train for a marathon/half marathon? Our training programs are available on our website: https://simplerun.ru/
Simple Run and Saint-Tri branded products are available in our store: https://kosok.store/
Our app with helpful articles, heart rate zone calculators, a metronome for cadence, and much more:
for iPhone: https://apps.apple.com/ru/app/id14759...
for Android: https://play.google.com/store/apps/de...
Saint-Tri Triathlon Channel: / saint-tri
Viti Silin's Strava - / strava
Follow us on Instagram: / smplrn
And also on Viktor Osokin's Instagram: / osokinvictor
And the Saint-Tri triathlete team: / sainttri
So, the first thing that helped me stick to running at the very beginning was finding a place where I enjoy running. Over time, this becomes less important as running becomes a habit, but to get started on those first runs, you need to really want to.
I'm not at all sure I would have stuck with running if I didn't have several parks nearby. One of the parks was unfamiliar to me, and each time I'd explore new routes, find new spots, and cover a longer distance. This added interest, not to mention how pleasant it is to run along the shore of a lake, along a river, or in the thick of trees, breathing in the fresh air.
I was even horrified to think about running through the city, along the roads... Although now it's become completely normal for me.
And since I've long explored all the parks, I often even want to run a new route through the city streets.
The second, but I think the most important piece of advice is: don't run! I mean that literally. You need to learn to run slowly, otherwise it will feel like torture. You'll have to be patient at first—it's truly challenging.
In the beginning, I was constantly pushing myself—subconsciously thinking I was running as slowly as possible, but my heart rate was hovering around 160. I had to force myself to run unnaturally slowly, at a walking pace or even slower, but then you really get a thrill!
The next piece of advice for beginners is to run in the morning. Of course, I understand that everyone has a different schedule, and for some, running early in the morning is simply impossible.
Waking up at 5:30 or 6:30 doesn't scare me, but anything earlier than that seems abnormal to me. So, if you have to be at work at 7 a.m. and commute half an hour, then, of course, morning running isn't for you; you need to choose a different time.
But it really helped me when I first started running, and it continues to help me now. For me, running is a morning ritual, and it's easiest for me to do it first thing in the morning.
If I don't run in the morning, the later it gets, the more likely I am to not run at all. It's harder to gather my strength, find the time, and find the energy for it.
If you have the opportunity to get up early and run in the morning, definitely take advantage of it. This will make running easier and more likely to become a habit.
But it's important to remember that to get up early, you need to go to bed early. And this leads us to the next important tip: recover well!
I greatly underestimated the importance of sleep when I started running. Now I sleep at least 8 hours, and in the last couple of weeks, during the most active part of my marathon training, I've been trying to get 9 hours.
The same goes for nutrition. It should be high-quality – sufficient protein and fat in the diet, natural foods, less sugar and flour.
And of course, you need to avoid alcohol. Even a glass of wine or a mug of beer can reduce the quality of recovery for the next few days. The result is the same – fatigue and a reluctance to go to training.
Here, you need to prioritize. As soon as I started training for a marathon, I completely cut out alcohol. For me, it's not worth it.
And the fifth piece of advice from my personal experience: you need to try to motivate yourself.
For me, this motivation comes with new gear. New running shoes make me want to run, even if I don't have a workout that day.
I bought a running watch when I wasn't 100% sure running was for me, but it lured me to every run. Anything – socks, a jacket, a cap, a hat – is a reason to go for a run.
You don't need to buy a whole set at once. If you already have something to run in, it's best to update your running wardrobe gradually to get small doses of motivation on a regular basis.
This also has a practical benefit: finding the perfect gear requires trying out a lot of options.
This way, over time, you'll assemble the perfect outfit for one season, but then the weather changes, giving you a new excuse to treat yourself to something new!
As a result, you'll not only motivate yourself but also feel more comfortable during your workouts. And the more comfortable you are when you run, the more you enjoy it!