I put together some basic advice for the beginners, as I remember when I just started running it was really hard to find simple information without a lot of things you are actually do not need to worry about from the begging. Running is not as complicated at first. The idea is from the begging just start, build a routine, fell in love with running.
Enjoy
Start small
Build slowly, the main idea is to let your body adapt. It is always best to start small, and if running feels hard, use the walk to running technique. More is not always better. It might feel hard at the beginning, and that is ok. Relax, walk if needed, and then run again. Walking is a big part of the process, so do not be afraid to walk when you need to.
Build a routine
Introduce running into your lifestyle. Sometimes the biggest barrier is finding time in your busy schedule. Having running as part of your routine and making time for it will help you stay consistent. Find a couple of days a week where you can add running to your schedule. Sometimes bringing a friend helps you stay on track. Be patient and give it some time, one day you will not be able to imagine your routine without running. Remember, running is about consistency, which is why it works best when it becomes part of your routine.
Start slow
It is hard to control your pace at the beginning, and very often we start way too fast. Your pace should be conversational from the beginning, when you can easily speak while running.
Increase smart
Bigger mileage is most likely not the best idea. Of course, everything depends on your fitness level. But in general, the rule is to not increase more than 10% per week. For example, if you ran 15K in one week, try not to run more than 16.5K the next week. Burning out or getting injured is one of the most common things that happens when we start too big.
Do not focus on numbers
Focus on feelings. If you feel like you need to run less, that is ok. Listen to your body. Running is not only about numbers, it is about building consistency and feeling better.
Find your favorite place or places to run
For me, the route can sometimes be a barrier, so I like to think ahead about where I am going to run, where there are fewer cars and stops, and which streets I know best and can enjoy my runs on. You can also use the Strava Global Heatmap to see where people run in your area, which can be very helpful.
Find your motivation and stay disciplined
Discipline and routine are the foundation. When you have them, you can build more things on top of them. But motivation is also very important. For me, motivation reminds me why I am doing what I am doing, especially when training gets hard. I believe everyone has motivation, you just need to find it or create it. Motivation changes as you change. Some days it might feel boring, and that is when discipline helps you keep going.
Do not overthink gear
Get solid, simple running shoes. You do not need much to start running. You can even use a free app to track your runs.
Do not compare yourself with others
It is already impressive when people decide to start something new and change something in their lives. It is hard enough, so be proud of yourself and keep doing what you are doing.
Find the community
We are all very different. Some people love running alone and enjoy their own time, while others like running with a group. If you enjoy running with others, it might be a good idea to find a local running community to join.
The main goal
The main goal is to fall in love with running, make it part of your lifestyle forever, and avoid burnout or getting injured.
The hardest part is lacing up your shoes, trust me.
Running does not have to change your whole life overnight. But you will feel better after. Start small, stay consistent, build a routine and trust the process. One day you will look back and realize running became part of who you are. At least how it was for me.
Anya
Live an Active Lifestyle 