Set a realistic goal

Everybody used to tell me: "I will take up running, but tomorrow, I will start tomorrow".

But... Tomorrow I have too much work to do, maybe another day? It sounds great. And the next days go by over and over again.

You need to finally decide to stop messing around. Set a long-term goal of being able to run, at the beginning, it can be only a few kilometers. These few kilometers will be a real feat for a person who has not previously trained or is significantly overweight.

But if you have a plan in mind it's so much easier.

Be consistent and realist

Consistency is the key.

When you have never run before, or when you are overweight your goal should be to start short distances. Even several hundred meters distance will be great, but on the condition that you extend systematically the distance week by week.

At the beginning train no more than 3-4 days a week.

Remember to warm up before training, you will avoid soreness and reduce the risk of injury.


You will never get better at something (not only running) if you do not practice it consistently. If you practice everything is possible.

When you've already set your goal, fitness apps can help you achieve it. There are plenty of apps that can provide you with a training schedule that will push you each week to run a little bit longer. Most apps have a very helpful reminder about daily practice.

At the beginning you start running for only one minute, then a minute and a half, next 3 minutes, and then 5 and 9 minutes, but it will quickly turn into few hours later.

Give me a break

The professional training schedule should consist of training days, which should be no more than 4 days per week and then your body should have a few day to rest and regenerate. Everybody needs the brake.

Training and non-training days should be arranged alternately. In the initial phase, you will definitely have pains, pre-workout warm-up can be helpful and later on you won't feel them anymore. With each workout the pains should get weaker, then you will feel relief and see an improvement in your figure and well-being

How to start running while you're in your 20's

 Young runner at 20 has a superpower - literally.

Youth. Beautiful age, beautiful time. When you are young you recover very well. Your young body still is on the rise. Muscle mass, strength, and endurance increase. Young runner at 20 has a superpower - literally.

British scientists conducted a test on a group of young boys and mature men. The test consisted of performing a specific number of exercises over a certain period. Young men maintained their power better than adults, this is because young men creatinine levels are replenished faster (this compound is responsible for providing energy to the muscles).

Also, the level of lactic acid, which is a by-product of intensive training, was more quickly neutralized than in the group of older people.

Japanese scientists, on the other hand, noticed that on a similar research group, people aged 20 consumed an average of 10% less energy needed for running. This difference comes from younger people have not yet fully developed muscle mass, are slimmer and less weight.

At a certain age, our body reaches the maximum ceiling of physical endurance, so it is worth exercising to keep this ceiling at the highest level for many years. At an early age, it is worth focusing on aerobic exercise. One such exercise is running.

It improves endurance, improves your figure, and helps you burn extra kilos. However, most world-renowned physical activity experts recommend abstinence from the excessive effort. The excessive effort is a relative concept here, it all depends on our physical predispositions, for someone it may be several kilometers of a run and for others over a dozen kilometers.

When we train for a longer time and the kilometers we run are impressive, it is worth agreeing to the next stage of running with a professional. A professional trainer will advise us what exercises to additionally perform so that there is no overtraining and keep our body in shape.

How to start running while you're in your 40's

Take care of your health and improve your figure. 

The years of youth are behind you, the weight is slowly rising. This is the last time to take care of your health and improve your figure.

The fact that you are over 40 does not mean that you cannot become an amateur runner, a lot of people start running after the age of 40, it is associated with a normalized work situation and a calmer family life.

The difference is that when you're older, muscles take soo much longer to repair themselves post-workout, also knee problems, and other aches and pains are more of a risk for runners over 40.

Of course, there is advice: before you start running, study the issues related to proper stretching, you do not even know how important it is for your body.

When you are more than 40 years old you still have a lot to gain, you are still young, but you need to know some rules that you need to stick to your head.

Firstly you need to see a doctor. It may turn out that running will deepen knee pain and then running can bring more bad than good. By the way, a doctor can also give you a general picture of your overall health.

When you have no contraindications then you can start running!

Gadgets can help you.

Besides GPS watches and wireless headphones, you will need professional running shoes. Go to a local running specialty shop where a salesperson can assess your feet and fit you the right shoes. You have to make sure your shoes will appropriately align your feet to lessen any ankle, knee, or hip pain.

When you have the right running shoes you can start with short distances. In the beginning, it can be a run combined with walking.

For example, you can run for 30 seconds and then 2 minutes of walking.

Exercise 3 times a week.

Don't forget to warm up.

For example, you can run for 30 seconds and then 2 minutes of walking.

Run longer each week, increase your run, and reduce your march.

It is also worth setting a goal, for example: in a month I will run 5 kilometers.
The goal mobilizes you to run.

At this stage of running, gadgets such as a smartwatch can be helpful. Smartwatch will measure your heart rate, record your route.

You will have a preview of your results on a smartwatch and this sports gadget will also set further goals for you.

Old one rule

When the smartwatch is too expensive for you, you can try with the old one rule.

The old rule tells you whether you run too much or too enough.

When you're running you should be able to talk comfortably without gasping for breath while you run. When you cannot talk freely while running, it is a sign that you are running too fast or too much for your body's capabilities, you need to slow down.

In turn, when you can speak freely, it is a sign that everything is ok and you can increase the distance