Have you left it to take part in the race next year? See expert advice for getting started and not giving up on sport

According to coach Ademir Paulino, who runs a running consultancy in São Paulo, about 70 percent of his new students in January become veteran runners by April. He created this consulting firm 16 years ago and has around 650 students.

— The runner must be convinced that he wants to acquire a new habit. Because motivation passes quickly. If you stay on top of your motivation, wearing new sneakers, new clothes, it won’t stay the same — Ademir guarantees. — The main strategy is to acquire a new routine. And this involves an extremely important virtue, which is discipline. It is difficult to find disciplined people.

Vanderlei Cordeiro de Lima, a marathon bronze medalist at the 2004 Athens Olympics, advises beginning runners to seek out a coach or advice to get started. He says that as well as helping with training and progress in the sport, the company of other people can be an incentive to stay in the race.

— Seeing other people exercise can also be an encouragement. And if you are still undecided, seek help from experts, professionals. Join a running group, an advisory group. This is perhaps the easiest and most sustainable way to hook a new runner. Alone, it can be more difficult, but in a group, it’s more pleasant, one encourages the other – he bets, who remains active, as an amateur runner, in addition to being an ambassador of the Olympikus.

Another great tip comes from running and marathon content creator Julia Sette. She says you have to be careful when comparing yourself to runners on Instagram. He says it’s not a good idea to follow those who “give us bad triggers, who let us down.”

— The first tip is not to follow a lot of people on Instagram. Be careful with this. And if you’re going to follow, select one. If it’s a person who already gives you that trigger, people who train very fast, travel long distances, who evolve very quickly, that’s cool, cool, but it can be bad in the sense of comparison. Think about who you want to admire.

See what they said:

Create a routine and set small goals

Ademir Paulino says that practicing a sport like running will change “your life completely and in all its aspects”. He says that physically, the practice will give you a new body in eight to ten weeks.

— Every cell in your body will change. One of the main indicators of longevity is VO2 maximum, which is used to measure fitness level. For those who want to live longer and better, running will be an excellent ally — says Ademir, who sees many people taking up running “by channeling their energy in the wrong place.” — The goal must be you, the energy must be focused on you. And people come up like this: “What are the best sneakers?” », “Which watch should I buy? », “Which nutritionist should I consult? It’s secondary.

For him, the runner must be convinced that he wants to acquire a new habit. He explains that the number of participants in the race in January is three to four times higher than in any month of the year. However, most people give up even if they train with full guidance and support.

— It’s because the person has not yet managed to understand the question of discipline, of motivation. Sports like running, swimming, cycling, etc. are difficult. It takes time. Those who start already feel the benefits from the start. But then it stabilizes. And I see that a lot of people stop at that point.

The coach believes that by establishing clear goals, it becomes easier to have discipline.

— On a cold day and you have to get up early to run, you go. Because it makes sense to you. Physical activity is your time, when you do something positive for yourself. And when it becomes clearer, it’s easier for the person to continue. Create a routine, have micro-goals. They will change as you evolve.

Train accompanied or in a group

For Vanderlei Cordeiro de Lima, the ideal way to stay in the race is to count on the help of professionals. He specifies that the beginning is more complicated, but that you have to go slowly, without forcing yourself too much:

— You can’t keep that ‘I’ll start Monday’ promise, can you? If you’ve set this goal for 2026, take on the challenge. The beginning is really complicated, until you get the attitude to go and do it. Running is the gateway to any type of physical activity. Start with a walk. Running is one step at a time, each at their own pace.

Vanderlei believes that being close to candidates can be a great motivator. And by choosing a consulting firm or a coach, the new runner will benefit from more support for their development.

— This is actually the most correct. Anyone who is starting out needs support and training adapted to each person’s physical condition. Thus, no step is skipped and the evolution will take place gradually. What I have to say is that once you start in this sport, the evolution is clear. And this development is exciting, it even affects self-esteem.

In addition to the immediate results, he reminds us that physical activity is essential for longevity.

— The most important thing is to save money for old age, to age healthily, with energy and happiness.

Don’t compare yourself, don’t overload yourself

Julia Sette is part of the team who loves sharing her running experiences on social media, it’s her job. But the influencer, one of the most popular in the neighborhood, does it in a light and fun way. And for her, the ideal for those who are going to start running is precisely that: to be light and fun. She advises not to compare yourself to “everyone” or overload yourself.

— Take it little by little, not only in kilometers but also in people you admire. Don’t compare yourself to that runner who already runs a marathon, who has an X pace – advises Julia. — If you have to walk one day, it doesn’t matter. If you only have to do 5 km after a few months, that’s okay too. Try to make a commitment to yourself. You can start slowly, training twice a week, three times. If you don’t make it one day, it doesn’t matter. Don’t let this happen all the time.

Julia also suggests that the runner use the “tactic” of small treats and gifts.

— Make a plan. For example, run your first 5 kilometers. And when you do, you can buy those new sneakers or a pair of glasses you’ve been eyeing. And when you feel ready, sign up for a test. It’s really cool because it can be an opportunity to run the first 5 kilometers without stopping. There you go, take it little by little, make commitments to yourself, set yourself goals. And respect yourself… because if it’s forced, if it’s not legal, it won’t work. No relationship works like that.

And for those who are already training, but have not yet participated in the races, she reminds that the first opportunity of 2026 is here, on January 20, with the traditional São Sebastião Race, responsible for inaugurating the official calendar of sporting events in Rio de Janeiro.