1. Pace

On the first runs, keep the pace moderate. The perception of one's own fitness may still be a bit unclear, so at first it’s better to take it slow and get to know your own physical endurance. Going too fast can lead to injuries and you may get frustrated when running feels too exhausting. Later, you’ll be able to pick up the pace and be proud of yourself for going faster than last time.

2. Distance

In addition to pace, it's also a good idea to plan the length of the run short enough at the beginning. Nobody is a marathon runner right from the start, and that's not something to aspire to. On the first run, you shouldn’t head deep into the forest, for example, where the only way back is through a narrow trail. If you run out of energy or have an unexpected injury, it’s good to be able to get back home quickly and effortlessly. Increasing the length of your lap feels really good afterwards, and successes are known to increase your motivation to carry on.

3. Terrain

Running is a wonderful and versatile sport, as it can be practised on almost any terrain. Trails, tracks, beaches, country roads, city streets or parks - wherever you stand, you can make it your running track. However, running is not quite the same on all terrains. On uneven surfaces, the risk of injury may be higher than on flat asphalt and, on the other hand, different surfaces can put pressure on your body in different ways. You should go out and try a variety of locations to find the one you like best. However, keep in mind that varying your route will also add some variety to your jogs, so it's good to deviate from your usual path once in a while!

4. Equipment

Good gear makes your jogs safer and more enjoyable! Unlike many other sports, for running you don't need a large number of different supplies and accessories, but you can get off to a good start by investing in good quality shoes and some technical running apparel. Although you can basically run in any outfit, you’ll feel so much better when wearing breathable materials and footwear that not only fit perfectly but support the natural posture of your feet and keep them dry and comfortable. Technical and functional features in clothing also allow running in all weathers, so the activity is not limited to just ideal conditions.

Once you've had a taste of running, you may find that some additional accessories could also be useful. For example, a running belt and hydration vest make it easier to carry your essentials, and in colder weather, you may need the extra warmth of lightweight gloves and a headband or beanie. Remember to also check the condition and update your running gear from time to time if necessary.

5. Technique

Although each person can run in their own way, a proper technique is an important part of any running activity that promotes your health and fitness. With the right motions and postures, you can avoid injuries, move faster and don't get tired as easily. You can find tips on the right technique online or in the sport’s literature, and it can also be beneficial to consult an expert or professional in the field. Even an experienced runner can find new ways to improve the efficiency and ease of the sport, so it's a good idea to check your technique regularly.

6. Motivation and building up a routine

To get maximum pleasure and benefit from running, you should do it often. Finding your own motivation isn't always easy, but your persistence will pay off in the long run. Especially at the beginning, you should make sure to have enough time for the hobby and pay attention to the factors that distract you from going for your jog. When it becomes a habit, it’s easier to reach goals and the threshold to take up running gets lower. Think about what motivates you to run, and what you can do to maintain that motivation. You can also use an app or a device that measures your performance. The key is to keep moving!

7. Recovery

Once your running routine has started to roll and you're already looking forward to your next run, it's good to consider recovery as well. Taking a rest day sometimes requires patience, but they are very essential for fitness progress. Taking care of your recovery is actually as important as the sport itself. That's why you should also make sure you get enough sleep, rest, nutrition and hydration, as cliché as that may sound. These are the building blocks of all exercise and progress.

With these tips, it’s easy to head out on the trails with good energy and strong motivation. Push your boundaries with Rukka!