Run with
Fun
For everyone who has to force themselves out the door for every run – or who has lost the joy of running somewhere along the way. Seven short chapters, one goal: running with joy again.
Posture is half the battle
When your head hangs low, your mood eventually follows. Focus on these four points – and dragging yourself along turns back into dynamic running.
The four dials of running posture, working together
Posture: upright & relaxed
Imagine you’re riding leisurely across your estate as its lord or lady, nodding friendly greetings to your (imaginary) subjects as you pass by. Completely content with yourself and the world.
Yeeeeeeeah, I know, the scenario is totally outdated, but maybe you can picture the scene and let yourself sink into that upright, loose, relaxed posture.
“Lead with your hips.”
Two straps are attached to your hips, pulling you straight forward.
So you run fairly upright, knees bent, and mentally lead with your hips. Just be careful not to bend into a hollow back.
165 spm – where the magic begins
Focus on steps per minute rather than stride length: more, smaller and more dynamic steps make every run instantly feel lighter on your feet – even at a very slow pace.
Whether it’s an 8:00 min/km or a 5:00 min/km pace –
your
cadence stays high, only your stride length increases.
- Set a metronome app to 165 bpm.
- Stand relaxed, knees slightly bent, ideally barefoot – and hop on both feet in time with the beat.
- Once that feels good: hop from one leg to the other at the same pace.
- From standing, slowly shift into running.
The foot lands more on the mid- to forefoot and rolls through to the
heel, so the heel just lightly touches the ground. The hops are
active and springy. Counting patterns like
1-2-3-4 or
1-2-3-4-5-6-seeeven help you internalize
the tempo until it becomes automatic after a few weeks.
When you have internalized the cadence, you can vary a little to find your own optimal rhythm.
So how do I actually get started?
Two types, one rule applies to both: at the start, less (and slower) is more!
Just start running
Find a nice setting – forest, park, beach. Run as fast or as slow as feels right. Take breaks when you need to. Stop when it’s enough. No plans, just you, your body, and your surroundings.
With a training plan
Can’t start without a plan? Then find a realistic training plan online. If you’re just starting out, a 5K plan is best. Don’t plan for the best-case scenario – build in a buffer for everyday life and unexpected interruptions.
- Start each run with either some warm-up exercises or run really slowly for the first 1-2 km to get all joints and muscles warmed-up.
-
Especially if you start running (again), it’s important to run really slowly and take (walk) breaks whenever you need them – otherwise frustration and injuries can quickly
put the brakes on again.
And with time and regular training, the urge and capacity to run faster and longer will emerge automatically :). - Try to build a running routine. Even if it is only once per week, that’s still great!
Find a routine that matches you and your everyday life. Be realistic about it. - After some time, it’s helpful to have specific, realistic goals.
That doesn’t have to be a specific pace or a certain distance. Maybe you want to run half an hour without walk break or make it to a certain spot. Maybe you want to run faster than last week or your best friend.
It’s your training, so set goals that are appealing and achievable for you.
Variety
Humans are creatures of habit – but body and mind grow through new stimuli, not routine. So mix it up:
By the way, park benches are perfect for a few push-ups or dips along the way. Take in your surroundings, maybe snap a photo – and turn every run into a little adventure.
Relaxed mind, relaxed body
Tension in your head transfers to your body. Three ways to unwind before and while you run.
1. Create distance from strong feelings
Give your strong feelings or emotional chaos a name. Tell this “person”: all these
feelings are valid, but right now it’s time for a relaxed run.
Mentally tuck them into a bag that you take with you. So you acknowledge your
feelings without letting them take center stage right now.
2. A breathing rhythm to relax
A breathing pattern that relaxes: two short inhales, then one long exhale – and start again. Shape your mouth into a loose “O” when you exhale. Or simply find your own breathing pattern that feels easy.
3. When motivation is missing – or the pressure is too high
Know that feeling? Everything actually fits: you’re not stressed,
your body is in shape, your training is varied, and yet you still
don’t feel motivated.
Then ask yourself: are you maybe putting yourself under too much
pressure (“I have to train at least 3 times a week or…”) and would actually like to just take a break for no
reason? Or are you maybe bored with your training?
In the first case: simply treat yourself to some time off!
You might come back stronger. Or switch sports: go cycling or
swimming, dancing or play darts, or just do whatever you feel
like right now.
Remember, you exercise for balance, not to
stress yourself out even more.
If your training seems boring or pointless, it can help to find
yourself a concrete goal.
Is there maybe a distance that’s been tempting you for a while,
or a race or (virtual) run challenge where you can measure yourself against others?
Realistic goals can give your motivation wings again.
Good training isn’t just running
10–15 minutes of (bodyweight) strength training every 2–3 days, separate from running, pays off in the long run – against injuries and against pain & tension in general.
Example (for core strength & leg and hip flexibility):
Proper sit-ups
Lie on your back, hands at your temples, elbows pointing out; lift your upper body only up to the lowest rib, keeping head and neck straight – so your abs work instead of your neck muscles.
Counter movement
Gently press the back of your head into the floor, as a counter-movement to the sit-ups.
Dynamic shoulder bridge
Lift your hips, extend one leg alternately and hold for 5 seconds. Keep your pelvis level and raised.
Advanced variation
Extend one leg and lift the extended leg from the ground 5-10 times while keeping your
hips raised. Then switch sides.
Hip flexor stretch
Step into a lunge, back knee on the ground, and push your hip forward. Hold this position and lightly engage your abs so you don’t arch your lower back. Then switch sides.
Hamstring stretch
Fold forward, hands resting (if needed) on a stair step, stool, book, etc., and fully straighten one leg until you feel a good stretch. The other leg stays slightly bent. Then switch sides.
Lateral core resistance
Lie on your back, knees bent at 90°. Now lift your upper body slightly and alternately press your right hand from the outside against your right knee for 3-5 seconds, while the knee pushes outward against it. Then switch sides.
Plank / forearm hold
Everyone’s favorite exercise to hate. Starting at 45 seconds is completely fine – even 30-plus seconds already has an effect. Important: stop as soon as you can no longer keep your back straight.
Other buzzkills
When every run feels like a marathon, or your performance simply
isn’t improving despite regular training, you quickly land on the
“usual suspects” when looking for causes: diet, sleep, low stress –
sure.
But there’s something else that’s often overlooked:
hidden nutrient deficiencies. These often only show up during
more demanding activities, such as running.
Here are a few examples:
If you don’t eat fish, you can easily fall short – a daily teaspoon of linseed oil as a supplement is one option.
A worthwhile value to check for people who menstruate, especially in case of performance drops or a lack of improvement despite regular training.
Test approx. €20
Relevant if you eat little to no animal products.
Test approx. €25
A common hidden deficiency, especially in winter or if you generally spend a lot of time indoors.
Don’t blindly load up on everything from the store: multi-mineral and vitamin supplements can be overdosed too. Better to test specifically than to supplement everything at random.
Stay relaxed
and have fun.
Rain or shine, 2 or 20 kilometers – this is your time!
Make the most
of it.