Slow and Steady wins the race

We all can run. I love getting up in the morning, putting on my running gear and going out to the trails in the Phoenix Park. I like the freedom of movement and the feeling of the ground underneath me. It makes me feel alive and good about myself. It sets me up for the day and I feel more productive in my daily routine.  

More and more people are out running. But whether you’re a seasoned athlete or someone new to it, there are days when you don’t feel like running. Sometimes life gets busy or the weather is cold and wet and you don’t feel like lacing up the runners.

So here’s a few tips for motivation:

  1. The trick is to just go, even when you don’t feel like it, and I guarantee you will feel emotionally and physically better for doing so.  
  2. If you are someone who is just starting running, or someone who used to run and wants to get fit again, the best way is with a run-walk programme. Begin by adding small segments of running into your walking. 
  3. Don’t go too fast too soon. Many runners make the mistake of running too fast or for too long at the start. Start slowly, be consistent and your body will adapt.  
  4. Despite being called an easy run, maintaining a low intensity can be anything but easy for runners. Many new runners will start out at a moderate to hard effort. Runs done at an easy, comfortable level of effort are what will build your fitness the most with the least risk of injury. 
  5. It will feel challenging at first, but it will get easier as you get fitter. 
  6. Organise your week in advance and slot in the times you can go for a run.
  7. Sometimes we need outside factors to make us feel accountable. Join a running group and commit to a weekly run and this can turn out to be a social activity. If you get out running 3 to 4 times a week, you will have a great level of fitness. 
  8. It doesn’t have to be for long; two 30-minute runs on a regular basis are sufficient. These runs can be varied by including 80m hill sprints and 100m strides on the flat. 
  9. Some people are able to withstand more training than others and finding that balance without pushing it over the line and breaking down is a key factor in progressing. 
  10. Don’t compare yourself to others. Running is an individual sport, so just do the best YOU can.
  11. A great way to keep yourself motivated is by taking part in a Parkrun on a Saturday morning. They take place all over the country and are friendly and relaxed. I love going to different venues on a Saturday morning for the Parkrun and seeing so many people enjoying running with no pressure, just for self-satisfaction. 

Catherina is a ChiRunning instructor, sought-after fitness trainer, and an expert on the mechanics of safe, injury-free running.

Catherina conducts one-day Chi Running Workshops, and Weekly Chi Running Classes suitable for runners of all levels – even beginners. She is also a sought after motivational speaker at conferences and events. 


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