Δέσε6 tips to start running from scratch
The hardest part of running isn't the kilometres — it's getting started. If you're thinking of heading out for the first time, here are 6 things I wish I'd known when I began.
1. Start slower than you think
The number one reason beginners quit is that they start too fast. Try the "talk test": if you can talk while running, your pace is right. Speed comes on its own with time.
2. Combine running and walking
You don't need to run 5 kilometres on day one. Try 1 minute of running and 2 minutes of walking, and repeat. Gradually increase the running time. That way you build endurance without burning out.
3. Pay attention to your shoes
You don't need expensive gear, but a proper pair of running shoes protects your knees and ankles. It's the only real investment worth making from the start.
4. Consistency beats intensity
Three easy runs a week build far more than one exhausting session. Better a little and steady than a lot followed by two weeks of nothing.
5. Celebrate the small wins
Your first kilometre without stopping. Your first week with three runs. Every small step counts — and those are what keep you on the road.
6. Don't compare yourself to others
On social media you'll see people running 10 or 20 kilometres. But don't forget that you're seeing chapter 20 of their story, while you're still on the first one. Compare yourself only to who you were yesterday.
Every runner you admire once gasped for breath after just a few minutes. Once doubted themselves. Once thought about quitting. The only thing that set them apart was that they kept going.
And maybe that's the only requirement to become a runner yourself: to tie your laces and start. 🏃♀️
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