Avoid running like social media trends

The body does not "hate" running; it simply reacts to premature overexertion. A common mistake for beginners is wanting to "look like a runner" from the very first session. Attempting to run for 30-40 minutes continuously places the body in an unprepared state: the cardiovascular system is heavily loaded, muscles and joints endure repetitive impacts, while the neuro-motor system has long been inactive. The familiar consequences include severe muscle soreness, joint fatigue, accumulated exhaustion, and a sense of failure after only a few training sessions.

Two runners on the Vietnam International Half Marathon course in Hanoi on 1/1. Photo: Vietnam International Half Marathon

Alternating walking and running is a safe option

Physiologically, the body's adaptation process occurs in a specific order: cardiovascular system first, then muscles, followed by tendons and joints. This sequence cannot be reversed. Therefore, brisk walking combined with short running intervals is the most logical choice for new runners.

Walking helps activate the cardiovascular system, improves circulation, and familiarizes the body with movement without placing excessive pressure on the joints. By alternating short running segments, the body gradually adapts to impact forces, reducing the risk of inflammation and injury. The key is not running slowly or quickly, but following the correct sequence.

Frequency is more important than duration

Two to three sessions each week, each lasting 20-30 minutes, are far more effective than one "grand" hour-long run on the weekend. The body learns through repetition, not through heroic efforts.

Consistent training improves motor coordination, increases movement efficiency, and allows the heart to gradually adapt to intensity. Psychologically, shorter sessions are also easier to schedule, helping running become a natural part of one's routine.

Run slowly to avoid giving up

New runners often make the mistake of running too fast: they become breathless and experience a high heart rate within the first few minutes, leading to an early feeling of "exhaustion." This intensity is unnecessary and does not help sustain the habit long-term.

A group of runners at Ho Guom, Hanoi. Photo: Long Distance Runners

A simple principle is to run at a pace where you can speak a full sentence. Low intensity helps the body burn fat more efficiently, reduces hormonal stress, and most importantly, creates a pleasant feeling. If every run is a struggle, giving up is only a matter of time.

Warm up when running in cold weather

Early year weather, especially in the north, causes muscles to stiffen and the body requires more time to "warm up." The discomfort in the initial minutes can easily make new runners think that running is not for them.

The solution is simple: a thorough warm-up. This includes light indoor activity, a 5-minute walk before running, and accepting that the first few minutes will always be uncomfortable. Once the body warms up, breathing and movement will become smoother.

Motivation comes after running

Motivation is not something that appears before lacing up your shoes; it arrives after each session. "Waiting until you 'feel like it' to run is a mistake. The feeling of relaxation, mental clarity, and satisfaction after completing a session is what nurtures motivation," wrote Runedia (Spain). Therefore, end each run feeling like "I could still do a little more." This feeling of having something left in the tank makes you want to return next time.

Avoid comparison

Missing a session, running less than planned, or having to walk more than anticipated are not failures. The body does not understand what a perfect week is; it only registers long-term trends. Maintaining consistency over several months, even if imperfect, will yield more benefits than striving for perfection for two weeks and then quitting.

Two runners after completing a session. Photo: Chuong Le

Everyone also has a different starting point: age, weight, exercise history, and life pressures all have a significant impact. Instead of comparing pace or distance with others, measure progress by your own feelings. Breathing easier than two weeks ago is already a step forward, even if your watch does not clearly reflect it.

Starting the new year with running does not require grand goals. Simply follow the correct sequence, train consistently, run slowly, and listen to your body, and this habit will last longer than any new year's promises.

Compiled by Nhat Tao