The Mental Game of Running: Staying Motivated in 2024

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. We have another good news for you: 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.

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

The flatus makes itself felt after a couple of meters and preventsโ†— 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.

Do you want to do more for your health?๐Ÿค”

Where To Start?

The simplest answer: run. Most likely, you will initially get out of breath and give up the idea of โ€‹โ€‹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.

Necessary Equipment To Go For A Run๐Ÿƒ

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.

Don’t Force Yourself At First

If you are starting to runโ†—, 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:

โ€žIf 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.โ€ โ€“ Julia-Sarah, Loudhdtv running coach

How Long Should I Run To Get Results?

If you want to improve your physical condition effectively๐Ÿ‹๐Ÿปโ€โ™€๏ธ, 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. By the way: if you have decided to start running to improve your health; exerciseโ†— is very important, but proper feeding plays also a decisive role.

Training Plan for Beginners: Run Your First 30 Minutes Without Stopping

We have developed a โ€œtraining plan for beginnersโ†—โ€ to facilitate 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

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 kilometresNonstop


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. 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.

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 lowโ†—, it should not be ruled out. It starts with a small warm-up session to avoid injury when you run For example, it is very convenient for your muscles, tendons, and ligaments that you do light exercises of stretching.

Don’t Lose Motivation

Several studiesโ†— have shown that those people who write down your goals have more chances of and 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.


Can mental training really improve my running performance?

Yes, intellectual schooling can notably decorate your strolling performance with the aid of assisting you increase resilience, recognition, and self belief.

How can I overcome the mental barriers I face while running?

Overcoming mental barriers involves techniques such as positive self-talk, visualization, and setting realistic goals. It's also essential to acknowledge and address fears and doubts.

Is it normal to experience self-doubt during long runs or races?

Yes, it is not unusual for runners to experience moments of self-doubt, specifically throughout challenging races or exercises. Learning to manipulate these doubts through mental schooling can result in more resilience and overall performance.

What are some practical strategies for staying focused during a run?

Techniques like mindfulness, focusing on your breath, and breaking the run into smaller goals can help maintain focus and prevent distractions.

How long does it take to see improvements from mental training in running?

The timeline for seeing improvements varies for each individual. Consistent practice of mental training techniques combined with regular running can lead to noticeable improvements over time.


In conclusion, the intellectual game of running is simply as crucial as the bodily factor. Developing mental sturdiness, overcoming obstacles, and imposing powerful strategies can appreciably decorate your going for walks overall performance and amusement. By incorporating mental training into your routine and staying disciplined, you may unlock your complete capability as a runner.

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