{"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<div data-elementor-type=\"wp-post\" data-elementor-id=\"6511\" class=\"elementor elementor-6511 elementor-4950\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3180cb5 e-flex e-con-boxed e-con e-parent\" data-id=\"3180cb5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b5d35eb animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"b5d35eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Running is one of the easiest and most accessible forms of physical activity. All you need are comfortable shoes, a little time and space &#8211; 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&#8217;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<div class=\"elementor-element elementor-element-2363eb2 elementor-widget elementor-widget-heading\" data-id=\"2363eb2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. set a realistic target<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-982af56 animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"982af56\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Motivation is key, but you also need a plan. Ask yourself: why do I want to run? <\/p><p>&#8211; Is it about improving fitness?<\/p><p>&#8211; Stress reduction?<\/p><p>&#8211; Shedding a few pounds?<\/p><p>&#8211; Preparing for a 5km run?<\/p><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&#8217;s short distances.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d0268a elementor-widget elementor-widget-heading\" data-id=\"9d0268a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. start by marching<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-494a50b animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"494a50b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you&#8217;re just starting out, don&#8217;t immediately try to run for 30 minutes without a break. This can be discouraging. Enter walkers:  <\/p><p>&#8211; Run for 1-2 minutes, interspersed with walking for 3-4 minutes.<\/p><p>&#8211; Gradually reduce walking time and increase running time.<\/p><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<div class=\"elementor-element elementor-element-28c2f0c elementor-widget elementor-widget-heading\" data-id=\"28c2f0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. invest in the right equipment<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0bf0c27 animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"0bf0c27\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>You don&#8217;t have to spend a fortune, but a few things are key:<\/p><p>&#8211; Running shoes: Match them to your foot and the surface you run on.<\/p><p>&#8211; Comfortable clothing: Fitted and breathable, especially in changing weather.<\/p><p>&#8211; 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<div class=\"elementor-element elementor-element-6dc3d91 elementor-widget elementor-widget-heading\" data-id=\"6dc3d91\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">4. listen to your body<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-08ded95 animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"08ded95\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The beginnings can be difficult &#8211; soreness, fatigue, and sometimes discouragement. The important thing is: <\/p><p>&#8211; Do not overdo the intensity: Recovery days are as important as workouts.<\/p><p>&#8211; Avoid comparisons: Your path is your own. You don&#8217;t have to run like a pro right away. <\/p><p>&#8211; 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<div class=\"elementor-element elementor-element-13b0baf elementor-widget elementor-widget-heading\" data-id=\"13b0baf\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">5. find motivation in small steps<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4c6879 animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"b4c6879\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>First successes &#8211; completing 3 kilometers, running the first 10 minutes without a break &#8211; are huge achievements! Celebrate each step and notice how your fitness improves. You can also:  <\/p><p>&#8211; Join a running group.<\/p><p>&#8211; Listen to your favorite music or podcasts while running.<\/p><p>&#8211; Sign up for local runs &#8211; 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<div class=\"elementor-element elementor-element-1e10f74 elementor-widget elementor-widget-heading\" data-id=\"1e10f74\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">6. create a running ritual<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ca5ada animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"9ca5ada\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The most important thing is to make running a part of your day. Find the best time for you &#8211; 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<div class=\"elementor-element elementor-element-09f79d5 elementor-widget elementor-widget-heading\" data-id=\"09f79d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">7. avoid the pitfalls of beginners<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4de3f4b animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"4de3f4b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Some mistakes can quickly become discouraging:<\/p><p>&#8211; Too fast a pace: Start slow &#8211; so that you can talk freely while running.<\/p><p>&#8211; Lack of recovery: Don&#8217;t run every day. Give your muscles time to rest. <\/p><p>&#8211; 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<div class=\"elementor-element elementor-element-cde4931 elementor-widget elementor-widget-heading\" data-id=\"cde4931\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">8. track progress and get rewarded<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9bbda9f animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"9bbda9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>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 &#8211; 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<div class=\"elementor-element elementor-element-23a653f elementor-widget elementor-widget-heading\" data-id=\"23a653f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">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<div class=\"elementor-element elementor-element-4c81814 animated-slow elementor-widget elementor-widget-text-editor\" data-id=\"4c81814\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The first step is the hardest &#8211; 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><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":"<p>Running is one of the easiest and most accessible forms of physical activity. All you need are comfortable shoes, a little time and space &#8211; a park, street or treadmill&#8230;.<\/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,"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":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Running is one of the easiest and most accessible forms of physical activity. All you need are comfortable shoes, a little time and space \u2013 a park, street or treadmill. But how to get started when motivation is high and fitness is low? 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