The Mental Game of Running: Overcoming Obstacles and Staying Motivated in 2023

Do you want to do more for your health?🤔

Have you been wanting to go running for a while, but don’t know exactly where to start?

This article explains everything you need to know to start on the right foot.

Going for a run for the first time is not easy. Each stride is a torment and the road is long until you learn to breathe correctly. The flatus makes itself felt after a couple of meters and prevents you from advancing. And if it’s raining on top of that, the prospect of stretching out on the couch sounds much more appealing.

But once you manage to go for a run a few times, a new world will open up before you. A world in which jogging will seem like child’s play in which you can run for 30 minutes without getting tired. Each time you can run longer until you no longer want to stop. How to get to that point? Read on to find out.

Where to Start?

The simplest answer: run. Most likely, you will initially get out of breath and give up the idea of ​​jogging. That is why it is convenient that you follow a training plan that accompanies you in each step until you achieve your goals. In this article you will find just the plan you need.

We have another good news for you: the running it’s one of the sports most practical that exist. It costs almost nothing and you can practice it wherever you are. If you have the right equipment on top, getting started will be much easier.

Necessary equipment to go for a run

You don’t need anything to start running. except for some good sneakers. Running clothes are flattering and help keep sweat at bay, but they are not essential. In case you don’t have it you can just use an old t-shirt. The only exception: go for a run on the coldest days of the year. There it does make sense to wear running clothes since you are not going to ski in shirt sleeves either.

Having a good pulse watch or a smartwatch strapped to your wrist that measures your pulse or your caloric expenditure at all times “looks good”, but it is not necessary when you start running either. Activity trackers are flashier than sports watches and can help motivate you when you’re just starting out to track your performance, but they’re not required either.

To find the most suitable shoes To run in, all you have to do is perform a footprint analysis in a sports shoe store. But even if they recommend special footwear, the most important is that you find some sports with which you are comfortable from the start, as they won’t become comfortable over time and you may end up feeling like you’ve wasted your money.

don’t force yourself at first

If you are starting to run, it is vital that take things easy. The important thing at the beginning is to find your own pace. don’t run too fast because otherwise, you will be out of breath after a couple of meters. The key is in start in a hurry constantly and non-stop. leave the long distance and the speed for later.

Beginners often wonder what pulse rate they should have when they run. The answer is simple:

„If you want to find out if you are running too fast, the heart rate does not initially play a decisive role. Base yourself instead on a speech test. If you can speak smoothly while you run but No you may singyou will have found the correct cadence. Even if you feel like you’re running really slow, keep up. Over time you will be able to run much faster.” – Julia-Sarah, Loudhdtv running coach

At first it is enough to cover short distances. Before you completely run out of breath, walk a couple of meters and keep running. In this way you will be alternating phases of effort and rest in a period of 30 minutes; your body will get used to this new physical activity and you will get exhausted less and less frequently.

How long should I run to get results?

If you want to improve your physical condition effectively, you should run about 30 minutes at a moderate speed. Do walking breaks there is also permitted. If you follow this advice, your heart rate at rest and during physical activity will go down and your cardiovascular system will improve. All this implies a better absorption of oxygen in your blood vessels, a drop in your blood pressure and a reduction in the risk of thrombosis.

Thanks to physical activity, your body gets rid of fat, sugar and stress more easily than if you’re loitering at home. And as you’ve probably heard by now, running outdoors also helps you boost your immune system of natural form. Even if you don’t realize it at first, if you run regularly, you’ll be in better health and feel better overall.

By the way: if you have decided to start running to improve your health; exercise is very important, but proper feeding plays also a decisive role. You must therefore provide your body with vitamins and proteins in sufficient quantities daily so that your muscles can be strengthened. With our health pack, you can easily increase your protein and vitamin intake.

More information about the health pack

Training plan for beginners. Run your first 30 minutes without stopping.

We have developed a “training plan for beginners” for facilitates your beginnings in jogging. Thanks to this plan you will be able to gradually improve your performance until you can reach your goals in a few weeks.

week 1 + 2run at a leisurely pacePause to walk (fast march)
Monday8 x 2 minutes2 minutes
Wednesday8 x 2 minutes2 minutes
Friday8 x 2 minutes2 minutes
Week 3 + 4
Monday6 x 3 minutes2 minutes
Wednesday6 x 3 minutes2 minutes
Friday6 x 3 minutes2 minutes
Week 5 + 6
Monday5 x 5 minutes1 minute
Wednesday5 x 5 minutes1 minute
Friday5 x 5 minutes1 minute
Week 7 + 8
Monday3 x 9 minutes1 minute
Wednesday3 x 9 minutes1 minute
Friday3 x 9 minutes1 minute
Week 9 + 10
Monday2 x 14 minutes1 minute
Wednesday2 x 14 minutes1 minute
Friday2 x 14 minutes1 minute
Week 11 + 12
Monday30 minutesaccording to needs
Wednesday30 minutesaccording to needs
Friday30 minutesno break in week 12

Can you run 30 minutes without resting? Congratulations! You can then move on to the next target and run your first 10 kilometers. To do this he starts trying to run 60 minutes without stopping. Once you have achieved this, running 10 km will not be difficult for you.

10 km training plan

week 1 + 2run at a leisurely pacePause to walk (fast march)
Monday4 x 10 minutes5 minutes
Wednesday4 x 10 minutes5 minutes
Friday4 x 10 minutes5 minutes
Week 3 + 4
Monday3 x 15 minutes5 minutes
Wednesday3 x 15 minutes5 minutes
Friday3 x 15 minutes5 minutes
Week 5 + 6
Monday2 x 25 minutes5 minutes
Wednesday2 x 25 minutes5 minutes
Friday2 x 25 minutes5 minutes
week 7
Monday60 minutesaccording to needs
Wednesday60 minutesaccording to needs
Friday60 minutesaccording to needs
week 8
Monday10 kilometresaccording to needs
Wednesday10 kilometresaccording to needs
Friday10 kilometresNon stop

When you sweat while running, your body misses important minerals. That is why it is important that contributions minerals to your body after running to facilitate a quick Recovery.

If your priority is to improve your resistance with the help of jogging, then proper nutrition is a particularly suitable support. Your muscles must try hard when you run. Thus need protein to recover quickly rebuilding. We have developed a Resistance Pack based on the needs specific to the runners which will also provide you with the necessary amount of minerals and proteins.

use our free macro calculator to find out your exact need for macronutrients (carbohydrates, proteins and fats).

What else should I take into account when going for a run?

stay healthy

Before you start running you should keep a couple of things in mind, because although the risk of injury in jogging is relatively low, it should not be ruled out.

It starts with a small warm up session for avoid injury when you run For example, it is very convenient for your muscles, tendons and ligaments that you do light exercises of stretching.

Find the tour that suits you best. The solidity of the asphalt puts more effort on your joints than, for example, a tartan running track or country and forest paths.

Don’t lose motivation

Several studies have shown that those people who write down your goals have more chances ofand achieve them than those who do not. That is why we recommend that you write down your goals on a piece of paper and hang it somewhere where you can see them daily.

Once you have accomplished what you have proposed, celebrate it. Allow yourself something that you have deprived yourself of for a while. Small rewards will help you stay motivated.

go for a run in a group in certain moments It serves as motivation for many people. If there are no groups of people in your area who go running together, convince one of your friends to do it. That way you can motivate each other when one of you doesn’t feel like it so much.


  • If you want to go for a run, you won’t need much.
  • The most important thing is good sports shoes.
  • Don’t push yourself too hard at first.
  • Better slow but without pause than fast but out of breath.
  • “Run without panting” means you’ve found the right cadence.
  • Soft ground is much healthier for joints than hard asphalt.
  • Going for a run with friends is twice as much fun.
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