World Running Day: runners give tips to get started – 06/07/2023 – Balance

Running may seem like an easy sport: just put on some sneakers and get out there. But the practice, even in its amateur version, involves techniques and strategies to prevent injuries, ensure evolution and conquer new goals in a healthy way.

Beginners, however, sometimes never reach the point of maintenance or progress. Maintaining motivation, creating a habit and having constancy become challenges. Therefore, amateur runners who managed to go ahead with the sport indicate having patience and setting small goals.

For World Running Day, this Wednesday (7), they tell their experience and, based on it, suggest the best ways to start running and stay motivated.

Sabrina Coutinho, 29

When the publicist started running, she soon set a goal of a 10 km test that would take place in three months. “I did some tests, 5 km, 7 km, to get used to it.”

Sabrina considers that follow-up with a trainer was important to reach the correct pace and maintain evolution during the first months.

She reports that it’s normal to have moments of less constancy in training, and that the important thing is to get back to routine as soon as possible.

“What made all the difference for me was having patience and not comparing yourself to other people. The benefits and development in the race come little by little”, he says. “It’s a moment you take for yourself.”

Carlos Eduardo Sampaio, 52

For Carlos, the secret is to share the habit with other people and maintain professional follow-up. The rural producer and realtor, who has been running for 17 years, considers it important to see sport as a priority.

“I started with a health issue. It was fundamental to recover my quality of life and get where I am”, he says.

The runner says that sometimes it is necessary to take breaks due to injuries, which often require treatment with physiotherapy. However, after recovery, he returns to training with new goals. “My goal now is to train for the Marathon in Salvador [de 42 km] In September.”

He suggests seeking follow-up from a physical education professional for encouragement, in addition to participating in running groups and clubs. “You have the company of other athletes and you also make friends. This engagement makes running a source of pleasure as well.”

Karina Tarasiuk, 22

For Karina, being part of a team was essential to stay motivated. The student also recommends running in wooded areas and knowing their limitations.

“In the pandemic, running was a second type of therapy for me, it helped me to better understand my own body and my limits”, he says.

The runner participates in the college athletics team and recognizes that monitoring with the coach and the team helps to maintain motivation. She suggests setting weekly training goals, such as through mileage or speed.

“But the main tip I give to those who are starting to run is not to overcharge yourself in the beginning. Always try to think about what motivates you to go out for a run and hold on to that motivation.”

Isabela Giantomasso, 28

Isabela’s habit of running started as a way to fill her free time and explore the city. For World Running Day, she suggests that novice runners don’t compare themselves to what appears on social media.

The journalist says that participating in a running group also helps to understand that each athlete has a reality. “They are responsible for not making me give up. There I understood that each one has their time, their running speed and the distance they think is best to run”, she says.

Isabela, who is currently training for a half marathon (21 km), points out that achievements in the race can come slowly. So that this is not discouraging, she emphasizes the importance of understanding your individuality and avoiding comparisons.

“It’s important to respect your limits and understand that running is a process of evolution”, he says.