After we learned in our first conversation with Natalija Gulin how she went from being a recreational runner to becoming the only Croatian Major finisher, she now shared with us specific advice for anyone who wants to take their first running step.
How (and why) to start running
I would advise you to start as soon as possible, although my example shows that it is never too late to start. If you think too much and look for reasons why or why not, you will never start. My advice is to enroll in a running school or join a team of recreational runners who are also just starting to run. There are running schools in almost every city today, and if you are in a smaller town, it may be possible to find an online community. That way you will get the necessary support, information, motivation and a sense of community, which is extremely important at the beginning.
What are the most common mistakes and how to avoid them?
You don't need to rush and do high-speed intervals and speeds all at once. Intervals mean that a person alternates between running at a much faster pace, then slowing down and starting all over again. It's always better to start slowly and consistently, set realistic goals, listen to your body and have a rhythm. Consistency and gradual progress are more important than quick results. It's like that with running, you run day after day, you may not notice any progress, until one day you look back and realize how far you've come. Focus on yourself, don't rush and give yourself time to progress and recover.
Racing gear for beginners?
At first, we all start with some regular sneakers, a T-shirt and a tracksuit. Of course, if you want to achieve some serious results, good sneakers, comfortable clothes and a smartwatch for tracking your results are essential. Running shoes are the most important piece of equipment and it is important that they are stable (especially around the ankle), have a good sole that absorbs shocks and are simply comfortable and pleasant. There is no point in recommending a brand or model of sneakers because something will suit everyone differently, but it is important that they are half a size to a size larger to avoid injuries to your fingers and nails due to friction. Also, for women, a good sports bra is important, which must be extremely soft and without rough seams that, also due to friction, can even cause wounds. In the warmer part of the year, it is good to have a cap and good SPF for the face and body because it is easy to burn in the sun, despite the movement.
Nutrition – how important is it and should you follow a special diet plan?
Of course, you need to watch your diet. It's best to consult a nutritionist, but I have to admit that even though I try to watch my diet, I always crave something sweet. Runners need a lot of "fuel", which is carbohydrates, but it's crucial not to neglect the intake of protein and healthy fats. I think everyone has at least some sense of what you should eat, at least in theory, but when running, the challenge is frequent and strong hunger. That's why meals have to be regular and specific. I would always emphasize a seasonal diet and plenty of local vegetables and fruits.
What does the training of an experienced marathon runner look like?
I always do a few exercises and stretches before training. My program depends on whether I'm preparing for a specific race or if it's just regular training. When it comes to preparing for a race, the training is more structured - I combine longer runs and intervals. The most important thing is that I feel satisfied after training, when there's that "sweet exhaustion". After I've done everything I have planned, rest and revitalization are key for me. Along with a quality meal and hydration, I dedicate myself to body care. I always use Magnesium gel or CBD gel , which cool my skin perfectly and help me recover, which suits me after strenuous intervals.
