{"id":6511,"date":"2025-01-03T16:39:28","date_gmt":"2025-01-03T16:39:28","guid":{"rendered":"https:\/\/barbaradomon.eu\/how-to-start-running-and-not-lose-motivation\/"},"modified":"2026-03-12T16:17:36","modified_gmt":"2026-03-12T16:17:36","slug":"how-to-start-running-and-not-lose-motivation","status":"publish","type":"post","link":"https:\/\/barbaradomon.eu\/en\/how-to-start-running-and-not-lose-motivation\/","title":{"rendered":"How to start running and not lose motivation?"},"content":{"rendered":"\t\t
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Running is one of the easiest and most accessible forms of physical activity. All you need are comfortable shoes, a little time and space – a park, street or treadmill. But how to get started when motivation is high and fitness is low? And what can you do to persevere when the initial excitement subsides? Here’s a practical guide to help you get started and love running for good. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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1. set a realistic target<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Motivation is key, but you also need a plan. Ask yourself: why do I want to run? <\/p>

– Is it about improving fitness?<\/p>

– Stress reduction?<\/p>

– Shedding a few pounds?<\/p>

– Preparing for a 5km run?<\/p>

A realistic goal will keep you consistent. In the beginning, focus on regularity, not results. Run 2-3 times a week, even if it’s short distances. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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2. start by marching<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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If you’re just starting out, don’t immediately try to run for 30 minutes without a break. This can be discouraging. Enter walkers: <\/p>

– Run for 1-2 minutes, interspersed with walking for 3-4 minutes.<\/p>

– Gradually reduce walking time and increase running time.<\/p>

This will help you avoid overtraining, injury and see progress quickly.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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3. invest in the right equipment<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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You don’t have to spend a fortune, but a few things are key:<\/p>

– Running shoes: Match them to your foot and the surface you run on.<\/p>

– Comfortable clothing: Fitted and breathable, especially in changing weather.<\/p>

– App or watch: They will help monitor distance, pace and progress, which further motivates.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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4. listen to your body<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The beginnings can be difficult – soreness, fatigue, and sometimes discouragement. The important thing is: <\/p>

– Do not overdo the intensity: Recovery days are as important as workouts.<\/p>

– Avoid comparisons: Your path is your own. You don’t have to run like a pro right away. <\/p>

– Adjust to your capabilities: If you feel pain or extreme fatigue, rest.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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5. find motivation in small steps<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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First successes – completing 3 kilometers, running the first 10 minutes without a break – are huge achievements! Celebrate each step and notice how your fitness improves. You can also: <\/p>

– Join a running group.<\/p>

– Listen to your favorite music or podcasts while running.<\/p>

– Sign up for local runs – even at a distance of 5 kilometers to feel the atmosphere of the competition.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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6. create a running ritual<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The most important thing is to make running a part of your day. Find the best time for you – morning, afternoon or evening. Designate specific days of the week and treat them as time for yourself, like visiting a therapist or training your mind. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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7. avoid the pitfalls of beginners<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Some mistakes can quickly become discouraging:<\/p>

– Too fast a pace: Start slow – so that you can talk freely while running.<\/p>

– Lack of recovery: Don’t run every day. Give your muscles time to rest. <\/p>

– Excessive demands: Instead of comparing yourself to others, focus on improving your own performance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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8. track progress and get rewarded<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Every run is a step toward better form. Record your achievements in a running journal or app. Seeing your progress makes it easier to stay motivated. Reward yourself for achieving your goals – new shoes, clothing or participation in a mass run. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Summary: Running is a process, not a race<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The first step is the hardest – literally and figuratively. Remember that running is not only a sport, but also a way to improve health, reduce stress and increase energy. The key to success is consistency and patience. <\/p>

Ready to get started? Put on your shoes and get going! Every step is an investment in a better version of yourself! <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Running is one of the easiest and most accessible forms of physical activity. All you need are comfortable shoes, a little time and space – a park, street or treadmill….<\/p>\n","protected":false},"author":2,"featured_media":6512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_angie_page":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"page_builder":"","footnotes":""},"categories":[241],"tags":[],"class_list":["post-6511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitlife"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/posts\/6511","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/comments?post=6511"}],"version-history":[{"count":1,"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/posts\/6511\/revisions"}],"predecessor-version":[{"id":6513,"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/posts\/6511\/revisions\/6513"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/media\/6512"}],"wp:attachment":[{"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/media?parent=6511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/categories?post=6511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbaradomon.eu\/en\/wp-json\/wp\/v2\/tags?post=6511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}