QUESTION: Running: how to start running from scratch?

Starting running training completely from scratch requires a smart and balanced approach to prevent you from losing motivation in the very first weeks. Before heading out for your first run, clearly define your goal—whether you want to improve overall endurance, lose excess weight, or prepare for a race. At the initial stage, the optimal frequency of workouts is 2–3 times a week, which allows the body to fully adapt to the unusual impact load on joints and ligaments.

At the very beginning of your journey, pay maximum attention to mastering basic movements and proper running technique. Do not try to run fast or cover long distances right away; alternate jogging with brisk walking, gradually increasing the time of continuous running. This interval loading method will protect you from early fatigue and reduce the risk of knee and ankle injuries.

As your physical fitness improves, you can proceed to a gradual increase in load. It is essential to introduce variety into your training process by combining running sessions with other types of physical activity. For example, strength exercises to strengthen the muscular core and other types of cardio workouts will harmoniously complement your plan.

Do not forget that recovery is a fundamental part of any training process. Full night's sleep and proper nutrition with balanced nutrients will allow your body to restore energy resources in time and strengthen muscle fibers. Treat rest as seriously as the workouts themselves to avoid overtraining syndrome.