How to start running?

Everyone knows that sports are good for you and running seems to be an ideal one. We were meant to run, according to many researchers.

Does that seem unbelievable to you? To me, it always seemed like it. I heard a lot of phrases such as "you're going to ruin your knees", "cardio will just make you look skinny-fat", "but...long distances? Humans are not built to run long distances!" while I was starting out.
There was, however, something that kept me going, something that made me love running. It was not easy, starting out when everyone thought they can teach me everything(having not run a mile ever).
Through failures and hard work I managed to not only get pretty good results but also to enjoy running and find a motivation to put on my running shoes and go out, whether it was raining, snowing or the sun was shining.
I would love to share the things I've used to proudly call myself a runner.

1.Start with walking
Especially if you're not doing much of that daily-having a sedentary job for example.
Take about 4-5 strolls a week, trying to increase the time you walk each time.
Choose where you want to walk-maybe you love the city, maybe forest seems like a better option. Take a dog with you, listen to music or a podcast. Enjoy it.

2.Don't worry too much about the equipment
I always see new runners in my neighborhood wearing new model of Nikes, fancy compression leggings and Adidas tank top.There is nothing wrong with having those clothes, hell, I love buying training clothes myself!
What's not okay is thinking you have to buy them.
You absolutely and most definitely can start with running in basic leggings and an old t-shirt. You don't the newest pair of shoes either. The cheaper and older models will be just fine if you're starting out.

3.Forget about the distance.
At first, of course.Count the time instead. Don't go out to run a 5 or 10K, go out for a certain amount of time.

4.Take breaks.
Running without stopping at all takes time, so be patient and if you feel like you need to rest-do it.

5.Warm-up and stretch.
As you're just starting out, it is very likely your muscles will be sore for some time.

6.Stick to your plan.
If you have an easy run planned or worse-a rest day and you suddenly decide to run a long run it's not going to do you any good, trust me. Running too fast or too much too soon is never ever good.

7.Eat more and right.
This is an obvious one-you need to fuel your body properly as it burns more calories now that you run. You need especially protein and carbs.
When it comes to meal timing, everyone is different. I suggest to eat your pre-run meal about 2h before a run, and then perhaps have a small snack containing carbs 30min before going out. Post run meal should be something high in carbs and protein.

8.Be patient.
It will take some time until you get desired results or start to love running.
But if you started, you are a runner.


  1. I really need to get back in shape soon and this motivates me haha! Thanks for sharing dear!

    xo Tina
    IG: @tinasweetheart