I love running, like many others, but I know that often people find it hard to get started and difficult to find joy in it. Therefore, I’d like to share some tips that may help the doubter increase their enjoyment of running.

Six ways to make running easier and more fun

1. Slow down

It’s ok to run slowly! It is also ok to mix walking and running, especially on longer runs or between interval training. If you find it difficult to keep your heart rate down and breath under control, combine running with walking and you will notice a big difference over time. You will get good results in the long run.

2. Fuel

Drink regularly little sips throughout the day rather than gulping a liter of water just before a run. The same applies to food, don’t eat a large portion of food right before the run, and wait at least 2 hours after a meal, before heading out. Take enough proteins and rehydrate properly after a run. A post-workout Neolife Nutrishake  (available in strawberry, vanilla, and chocolate flavor) is a great option.

3. Breath

Being out of breath while running doesn’t mean you’re out of shape, it could mean you’re inhaling too much or too quickly. Breathe in deep, into your belly, instead of just to the chest, to get that oxygen into the lower parts of the lungs. Slow down your run if your breathing is not in control. If you control your breathing, you’re controlling your heart rate:  it will make the run go easier!

Exhalation is as important as inhalation. A good way to optimize your breathing on a duration run is nasal breathing, but many people find that hard to get started with.  An alternative is to breathe in the rhythm of your footsteps, and make the duration of an exhalation last longer than the duration of an inhalation: for example, count two steps for the inhalation and three or four steps for the exhalation. Find your breathing pattern. Just give it a try and see how you feel.

4. Running gear

Good quality and properly fitting clothes and shoes make running more comfortable and enjoyable. When it comes to shoes, you should find shoes that suit your purposes. Try on shoes that you are comfortable with, that perfectly fit and support your feet. Are you going to run on asphalt or in the forest and are you a beginner or experienced and how far should you run? Don’t purchase shoes just by their looks, colors, or style, or just because others like them so much. If you’re serious about running and you don’t want to risk injury, I recommend you go to a runners’ store for professional advice.

Regarding clothes, they should support your movement and you should feel free. Clothes should be tight, not flutter, and not slide or rub.  They must be light, breathable, and moist-wicking. Build layers upon layers so you can adjust the temperature along the run. Often you dress too warm, it’s better to wear less at the beginning of the training instead of getting too hot. I would also recommend you invest in a pair of good-quality running socks to avoid blisters.

5. Run buddies

Friends make life more enjoyable and the same goes for running. It may not be physically easier, but it is usually mentally easier if you run together. Through social media can easily find running groups or buddies for each fitness level, from beginners to experienced athletes. Together you’re stronger!

 6. Set a goal and make a running plan

If you run the same speed, the same lap, the same day, etc….it will eventually get boring. With a goal and a step-by-step training plan, it will be more fun and motivating. Why do you run: for fitness, to lose some weight, to achieve personal records, to release stress? Make sure you know your ‘why’. Vary distance, speed, terrain, and intensity, and watch how you progress!  

If you enjoy setting goals, do it, if not see running as your spare time to get out and connect with nature. Running slow but mindfully is a perfect way to release daily stress,  recharge your energy, and boost your mood!

7. Recover well

To reduce the risk of injury it’s very important to allow your body to recover after your run. Refueling with good post-workout nutrition and rehydration is important, and so is a good night’s sleep. But taking enough recovery time in between your training sessions is crucial too. If you’ve done an intensive workout today, allow your muscles to bounce back again tomorrow.

This doesn’t mean you’re not allowed to move at all, but you could focus on other muscle groups the following day. If you like to do sports every day, vary your types of training.  You could do core and back strengthening or stability and flexibility exercises, and some swimming or yoga in between your run sessions. Mix it up!

Have More Fun 2 Run!

With the tips above I hope you’ll find more joy in running. Being physically active and having fun with it, will not only enhance our physical health but also positively impact our mental clarity, mood, and ability to cope with stress. Small changes can make a significant difference, so start implementing these habits gradually and enjoy the journey towards a healthier and happier life.

Let us to help you!

If you need help to improve your well-being, please reach out to me by phone or e-mail. I’m here to assist and support you with any questions related to:

• Running: in the morefun2run blog section you’ll find many other running-related articles. On our Mindful Run pages, you will find all the benefits of combining outdoor running, breathing, and mindfulness techniques.  We offer several Mindful Run workshops and courses in Ljubljana Slovenia.
• Breathing techniques: check out our breathwork page about breathing before, during, and after exercise, for better sleep and for instant stress release or calming down nervousness.
• Nutrition: as a certified nutrition coach I can help you with healthy food choices and eating habits for better energy management. Check out our nutritional supplements pages to read about adding some extras to fill the nutritional gaps.

Neolife Products

Please check out this link to our Neolife webshop for the best Neolife wholefood supplements to power up your daily nutrition. We also offer fantastic Nutriance organic skin/haircare products and Golden biodegradable home care products. With Neolife, we’re on a mission to make you Feel Good, Look Good, and Live Well!

Business Opportunity

Please note that I am currently expanding my Neolife team, so please contact me to find out more about this great business opportunity: no need for big investments, no need to build your webshop or have technical knowledge, no need to keep stock of products, no need for expensive courses. You get started today! You just need to be you and promote our fantastic products with your network of family, friends, colleagues, neighbors, teammates, running buddies, or whoever you feel could use a boost to their well-being! Check out this video:

Thank you for reading. Hope it will help you have More Fun 2 Run! Feel free to send me an e-mail, or leave any questions or comments below and I’ll get back to you.