As the demands of her corporate life grew more intense, Reeti Sahai found herself increasingly disconnected from the things that brought her joy. It was on a whim one day that she laced up a pair of running shoes and took to the treadmill in her office gym. Little did she anticipate that this impulsive decision would ignite a profound transformation in her life. Before long, the monotony ofthe treadmill was replaced by the freedom of the trails, and running became an intrinsic part of her life. “There was no looking back. The satisfaction I felt was indescribable, both in tangible and intangible ways. Nothing in life has ever compared to this experience,” says Sahai, who has completed World Marathon Majors six times and the Boston Marathon twice.  

Her journey is not only inspiring but also an outlier, since most of us who start running never manage to stick with it, and we just drop it at either any minor inconveniences or just out of pure laziness. Of course, the idea of getting another hour of sleep or just lazing around is more enticing than putting yourself out there on the road. Pankkaj Dhiman, the founder of the New Delhi Road Runners Club, feels that one shouldn't wait for inspiration. “The most important thing is willingness and discipline. Everything else is secondary,” says Pankkaj, who helps aspiring runners reach their true potential. 

So, if you want to hit the ground running this new year and maintain it for weeks, months, and years to come, here are seven easy-to-follow tips get you on track. 

Find Your Why 

Running is a fairly simple exercise; it's about putting one foot in front of another. It's the very simplicity that adds a touch of mundane to it, and runners struggle to keep it going once they are past the honeymoon period. It's important to have a deeper purpose that fuels your motivation to run. “When the going gets tough,” says Reeti, reminding yourself of why you started running in the first place will provide you the intrinsic motivation to carry on".  

Start Slow, Set Realistic Goals 

Setting the loftiest of ambitions only to fall flat in the initial days might end your running journey before it even takes off. It's important to listen to your body and set goals accordingly. You can't aim to run a marathon in your first week itself. “It's okay to start with walking and jogging for the first month. You need to give yourself some time and run at your pace. The worst thing you can do is to get influenced by what others are doing and start blaming yourself for not doing enough,” says Pankkaj, adding that pushing yourself beyond limit might also result in a burn-out. Reeti too echoes the importance of starting slow and building distance gradually. When she started her running journey, little did she think about completing a marathon. “It just happened naturally. I started with half marathons and only after seven years I could think of upgrading to marathon distance,” she says. 

Explore Different Trails  

Running the same path can get dull really fast. Trying out different trails not only adds a fresh backdrop to your run but also keeps things exciting. “The excitement of exploring new routes will also keep you motivated to go out there,” says Reeti, adding that she has explored certain areas in her city “that a non-runner would not even be aware of”.  

I can attest to the importance of finding different trails for a daily run. At some point last year, I regained interest in running once I ditched the nearby park where I would always go and started exploring different alleys of my locality on my every run. 

Join A Running Community 

Running can be a lonely pursuit, where the only conversation you're having is with the voices inside your head. If the solitary nature of the act gets too discouraging for you to pursue it, there's nothing better than joining a running club. To run with others fosters a sense of camaraderie. It also provides a sense of community that you might be yearning for. “I would encourage everybody to join the running community,” says Reeti who started her running club, RunWithReeti to help the fellow runners looking for motivation and support. “It provides a sense of accountability knowing that others are waiting for you. Being surrounded by like-minded individuals also motivates and pushes you to go further than you thought possible,” she adds. 

Many clubs, like the one run by Pankkaj, also offer a structured training plan, and constant inputs to bring the best out of you. “We have a diverse group of people from beginners to seasoned runners in our club. The main objective of the club when it started was to encourage personal growth by pushing members outside of their comfort zones,” he says. 

Don't Let Technology Rule Your Run 

For those who are pretty new to the running journey, relying too heavily on technology like fitness trackers and a plethora of other apps easily available on your phone can be detrimental. Not only the failure to meet the arbitrary goals that your app sets will lead to discouragement, it will also kill the fun of running. “I would always advise not to get too much into technicalities. It's a simple exercise, and it should be kept simple. If you make gadgets the centre point of your running, you might stop having fun,” says Reeti.  

Additionally, relying too much on data points will also make you ignore the internal signals of your body. “You have to listen to your body more than anything else,” says Pankkaj. “As for tracking, just keep count of how many days you are stepping out in a week. Besides that, too much analysis will lead to paralysis,” he adds. 

Find A Good Pair of Shoes 

Running is the most accessible exercise, but you certainly need the right footwear, as it will not only enhance your performance but also make your trip more enjoyable. "Once you have the willingness to run, you should invest in good shoes,” says Pankkaj. Wearing the wrong size might result in a debilitating injury that will hinder your progress. 

Never Compare Yourself 

“Running is never about you versus me. You can’t be bothered about the performance of those around you. If you keep comparing your speed or distance with your peers, you are not helping yourself,” says Reeti, who is currently nursing an injury. Pankkaj, meanwhile, says the only person you’re competing against is the person you were yesterday. “Many people experience burnout because they begin to enjoy everything that comes with running. They become involved in races and competitions, feeling pressure to focus on their pace and timing. However, in my two decades of experience, I have learned that endurance sports are not solely about timing,” he says. 

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