If you follow these tips, sticking with long-distance running won’t be a problem!

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Many people who decide to start running to lose weight soon discover that sticking with it is really hard! But if you persevere, you’ll see the progress long-distance running brings. So how can we keep running long distances? Here are a few tips to help you stick with it—so you’ll lose weight as you run!

01 Tips for Sticking with Long-Distance Running
1. You must jog, jog, jog! The ideal pace is one where you’re not breathing too heavily and can still carry on a conversation with someone next to you. If that’s still too hard, start with brisk walking and build up gradually! When you first start running, don’t push yourself too hard—just do whatever feels comfortable, or you’ll give up easily!

2. Set a reasonable exercise time for yourself: Don’t focus on speed or distance—just make sure to exercise for the time you’ve set each day (for example, 30 or 40 minutes)! Important note: Don’t compare your speed or distance with others. Improve gradually based on your own physical condition. Every runner around you, no matter how skilled they are, started as a beginner too—they’ve just been running longer than you.

3. Stay consistent: Start with 2–3 times a week. No matter how much you don’t feel like working out, just putting on your running shoes and heading out is a victory.

4. Make sure to get plenty of rest: When you first start running, your body won’t be used to it. You need to rest well; otherwise, you’re more likely to get injured and won’t be able to stick with it.

02 Weight Loss Tips

Finally, here are a few tips I used when I first started losing weight—I’m sure they’ll work for you, too.

1. Write down your running plan

The night before you plan to run, write down your running plan before going to bed. That’s right—write it down! The more detailed, the better. It can include: where you’ll run, the approximate time frame, whether it’s before or after a meal, and how long you’ll run. Don’t underestimate this step—it adds a sense of ritual to your run and makes you less likely to give up on your plan, since you’ve already put in the effort.

Psychological research also shows that writing down a plan allows your brain to process the task subconsciously, giving you more time to think through your goals in detail and reducing resistance and fear when facing the task. It also gives you time to prepare the necessary gear, such as workout clothes and running shoes, leaving you with no excuse to cancel. For beginner runners, I recommend starting with a 2–3-kilometer jog—or even a walk—and gradually increasing the duration and pace. This ensures your body can handle it and minimizes mental resistance.

2. Learn to Motivate Yourself

During the weight-loss process, we need a sense of fulfillment! The sense of fulfillment from exercise doesn’t come immediately, so we need to find satisfaction through other means. For example, in the early stages of weight loss, you can set a small reward for yourself: if you manage to run six days a week, treat yourself to a meal you really enjoy. This will give you an instant boost of happiness, and these so-called “cheat meals” can actually help you stick to your fat-loss goals. Just make sure not to overindulge!

These are some tips to help you stick with long-distance running—be sure to bookmark them!