Six running tips for beginners

Find out some facts worth knowing before you take up running!

Marta Jusińska
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Do you think it is impossible to relax while running? Then you're wrong. After exercise, your body releases endorphins, the hormones of happiness. This is exactly why after running you feel much better than before you started. To make the most of running, you should take care of a few details first.


1. Set your target.

Before you go out on your first running session, think about the goal you want to achieve. Write it down on a piece of paper and hang it up somewhere visible. A goal set down on paper gives the psychological effect of motivating you to get to work. Remember to set your target clearly with a specific date, e.g. “in the autumn of 2017 I'll run my first marathon in Krakow”, and not just “in the autumn I'll run a marathon”.

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2.    Don't lose your cool or common sense.

In sport, rushing to achieve better results can lead to injury and disappointment, which in turn result in losing motivation and abandoning the target. Don't be afraid to run at an easy pace.  Aim for 20 minutes of a continuous run without any stops.

3.     Patience is the key to success.

Regardless of the goal you set – be it losing 5 kg or beating your personal best in the 10 km run – you need some time to achieve it. As long as you persist, go out training regularly, stick to the training plan you set and follow a healthy diet, the results will come. As a budding runner, you should concentrate on regular training rather than the distance and speed.