Articles, Mantras & Motivation

If you love running as much as I do then you'll also love reading a bit of inspiration and motivation for your running journey!

What Every New Runner Needs to Know

Being a new runner can be exciting as you look forward to slimming down and toning up. Plus, it seems so simple. After all, you already know how to run, and there are plenty of places where you can work out for free.
However, while you don’t need to spend a lot of money, you do need to take some precautions to avoid injuries and reach your goals. Double check this list of things every new runner needs to know.

How to Prevent Injuries:

  1. Shop for shoes. Buy shoes specifically made for running, so you’ll have adequate shock absorption and support. You may also want to stock up on special socks and other clothing that wick away moisture.
  2. Limit your stride. Shorter steps will help protect your knees and heels. Spend your first runs focusing on distance rather than speed.
  3. Walk a lot. Alternating between walking and running is a smart strategy, especially for beginners. Take a walking break when you notice a side ache or you’re breathing too hard to carry on a conversation.
  4. Train for strength. Building a powerful core and limbs will enhance your posture and reduce aches and pains. Strong thighs and hips can help you say goodbye to runner’s knee, the most common overuse injury among runners.
  5. Listen to your body. If you feel any pain or strong sensations while running, it’s time to take a break. Talk with your doctor and ask an experienced runner or sports specialist for suggestions on changing your form.

How to Train Effectively:

  1. Schedule rest days. Your days off are just as productive as the days you spend on the track. Rest time is when your body heals and grows stronger and faster.
  2. Proceed gradually. Start out with slow speeds, modest distance, and plenty of walking breaks. Increasing speed and distance by about 10% a week is considered safe for most adults.
  3. Mix it up. Running is a high impact activity that’s strenuous for your joints. Devote some active rest days to low impact workouts like swimming and cycling.
  4. Keep a log. Creating your own runner’s journal is a practical way to set short and long-term goals and evaluate your progress. You can also use a variety of apps to plan your runs, and many of them are free.

How to Stay Motivated:

  1. Join a group. Running with friends takes your mind off how much you’re sweating. Join a Meetup group or start one of your own. Invite a co-worker to run with you at lunchtime.
  2. Listen to music. A lively playlist is another way to make tough workouts seem easier. Choose songs that energize you or download a podcast with something educational to listen to.
  3. Be consistent. Habits are powerful. Run each day before breakfast or as soon as you arrive home from work. Pretty soon it will be difficult to do anything else at that hour because running becomes automatic.
  4. Remember your purpose. Are you starting to miss more workouts or finding it tough to lace up your shoes? Think about why you started running in the first place. Give yourself immediate rewards if your longer-term aspirations need some reinforcement.
  5. Watch your diet. Maybe you’re thinking about quitting because you’re gaining weight instead of losing it. The trouble is probably your meal plan rather than your running. While you may be able to eat a little more if you’re less sedentary, too many extra calories will still pack on pounds.
Running will strengthen your heart and trim your waistline. Start your program gradually and develop positive habits that will keep you safe as you build up your speed and distance.

You got this!!!

Sincerely, Do No Harm,

Coach Pilar
Running is Empowerment


Before I begin a run, I prepare mentally. I pre-determine goals. I plan to improve my distance, time, or pace. Running challenges my physical and mental stamina.
I maintain focus throughout. Distractions affect my ability to succeed. I concentrate on the path ahead of me, my pace, and each breath. I move closer to my goal with each step.
When the run is over, I am exhausted, but I feel great because I have given by best effort and completed something. I note my progress and consider where adjustments might be beneficial. Each time I run, I reinforce my mental strength.
Running teaches me resilience and perseverance. I overcome obstacles in my path and my mind.
The practices I employ for running affect every facet of my life. At work, I possess an increased focus on each task I undertake. Foresight is an acquired behavior. I set clear goals and identify the path to completing them. I know that each task I complete is a step closer to achievement.
My work ethic is noticed by others. They recognize my ability to overcome challenges. I have a positive influence in the work environment. I take new responsibilities and I run with them.
Today, I plan to push myself further. I like testing my limits, and I frequently discover that they are still expanding.
Self-Reflection Questions:

  1. What other exercises can test my physical and mental stamina?
  2. How do I cope with not meeting my goals?
  3. Would running with others push my limits farther?

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