Running is one of the most accessible and rewarding forms of exercise. Whether you’re aiming to improve your fitness, shed some pounds, or simply enjoy the great outdoors, lacing up your shoes and hitting the pavement can be incredibly fulfilling. However, for beginners, starting a running routine can seem daunting. Where do you begin? How do you stay motivated? This comprehensive guide will walk you through everything you need to know to kickstart your running journey and set you on the path to success.
Start slowly
If you have been inactive for a while, you may want to start with brisk walking first until you get in shape. The recommendation of 10,000 steps per day is a general recommendation for the average, healthy person. Depending on your health, current form, and goals, you may start with a longer or shorter distance. If, for example, you want a toned body, you must also work on muscle mass and combine walking or running with strength training. If your goal is only to lose weight and improve your general health, you can start with brisk walking 4 to 7 times a week, or running 3-5 times a week. It is important to monitor your body, pay attention if you feel pain in your knees or joints, and do not push beyond the limit of healthy fatigue. Remember, the best results come gradually over time, so be patient.
Investing in sports equipment
In order to prevent injuries and have the best possible results, invest in a comfortable sports wardrobe and quality sneakers. For the upcoming warm days, focus on gear that is light and comfortable when you sweat. Investing in a good pair of sneakers will come in handy for injury prevention and improved comfort. If you are not sure about the choice, there are trained people in sports stores who will give you advice on the exact type of sneaker to choose.
Motivation vs discipline
Motivation is usually at a satisfactory level in the beginning and after the appearance of the first results. What will strengthen your path to good shape is discipline, rather than motivation. You had a bad day; you feel tired and sleepless? It’s okay to rest and skip training, but if this happens often, it might be a sign that you need to work on discipline.
Chronic fatigue is often caused by a lack of physical activity. If you belong to the group that gets a burst of energy after training, you definitely don’t miss a break from training, quite the opposite. Discipline yourself and stay focused. Do the training with a lower performance than usual but do it anyway. You’ll thank yourself later.
Customize running for you
And by this I do not mean only technical things like intensity, mileage, speed, etc. Are you a person who likes to run alone or in a group? If you are a person who likes to train with one or more people, you can start with a friend or join a running group. Running in pairs or with more people will also reduce the chances of skipping training because you will push each other forward. However, if you are more of an individual type, running can be an ideal activity for you to clear your mind and be present in the moment.
Hydration and diet
Proper hydration and nutrition are essential for optimal performance and recovery. Drink plenty of water throughout the day, especially before and after your runs. Fuel your body with a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats to support your running goals.
Track your progress
Keep a record of your runs, noting the distance, duration, and how you felt during each workout. Tracking your progress not only allows you to see how far you’ve come but also helps identify patterns and areas for improvement. Many smartphone apps and wearable fitness trackers make this easy and convenient.
Find interesting spots and landscapes
If you are currently settled in Montenegro, hopefully, you won’t start your running journey on a thread. Montenegro, with its diverse landscapes ranging from rugged mountains to picturesque coastline, offers breathtaking running opportunities for enthusiasts.
Through Boka Bay, runners can follow the scenic coastal road that hugs the shoreline, passing through picturesque towns like Perast and Kotor. As the largest lake in the Balkans, Lake Skadar National Park is a haven for wildlife and outdoor enthusiasts. The terrain is relatively flat, making it suitable for runners of all levels. Situated in the northwestern region of Montenegro, Durmitor National Park is renowned for its dramatic mountain landscapes and pristine lakes. Runners can explore a variety of trails that traverse the park, ranging from gentle paths along the shores of Black Lake to challenging routes that lead to high-altitude viewpoints such as Bobotov Kuk.
These top running locations in Montenegro offer a diverse range of landscapes and experiences, from mountain trails and coastal roads to lakeside paths and sandy beaches. Whether you’re seeking a challenging trail run or a leisurely jog with scenic views, Montenegro has something to offer runners of all abilities.
When you persevere in the world of running, you will discover that it is an activity that works not only on a physical level but also on a mental level. Through the gradual strengthening of the body and endurance, you will notice a greater influx of satisfaction in everyday little things, better performance at work, less time in front of the screen, and more in nature, and a lot more.
Don’t wait for a new Monday, a better day, more energy; just put on your sneakers and go on an adventure.