Want to Start Running? Take Advice From These Filipino Runners

Like many others, Nicollo started running when COVID-19 restrictions began easing. “I just used it as an excuse to get out of the house because we would get cabin fever or be sick of staying at home,” he recalls. He shares that he began as a casual runner but has since taken the sport more seriously, with being part of a community helping him along the way.

We Ken Run, for instance, works best for anyone “who wants to start running with some structure.” The group meets every week for long runs or speed sessions. “We show up together,” he says, sharing that they have both shared and personalized training plans. “We also have some groups around the city who just run casually!” He adds, “You just run together, and then you find your people there.”

If you ask Nicollo why people should start running, whether alone or with a group, you’d be met with answers revealing that the sport is as much mental as it is physical. “You get to learn more about yourself when you push harder,” he starts. “You realize that you can do hard things, that it's possible. You find that you're capable of things you never really thought you were capable of.” He underscores, “Every run is an opportunity to know where the limits are.”

The best way to start, he says, is to just get out and show up. “Start with 30 minutes, run-walk.” For the uninitiated, doing a run-walk means running for a period of time, followed by a walking break. Alternating between the two allows the body to recover without completely stopping the activity. Nicollo suggests starting with one-minute running and one-minute walking intervals, or even 30 seconds of running followed by one minute of walking.

“Do it until you get used to being out there for 30 minutes, then just keep increasing the time.” He continues, “Don't think about the speed or the distance. Don't think about the pace because everyone has their own pace.” By consistently putting yourself out there for 30 minutes, eventually increasing it to 60 and then 90, you begin to believe that you can do more.

Once you’re comfortable enough to join a running group, “you get to build relationships around fitness, and not just with the activity itself,” says Nicollo. “That makes it easier to show up day in, day out.”

He continues, “Knowing that someone out there is waiting for you to start the run just motivates you to show up, even if you don't really want to show up.”

One of the best things about running is that it doesn’t require much to get started. Beginning can be exciting or overwhelming, and you might find yourself stocking up on things that turn out to be unnecessary. Nicollo shares three essentials for beginners.

• A banana (or two): “I'm not an advocate for fasted runs,” he says. “I think everyone should have carbs in their stomach before they run.” A banana provides carbohydrates for energy, along with potassium, an electrolyte that supports muscle function.

• A comfortable pair of shoes: “Every running shoe is personal to a runner.” You'll figure out the right pair along the way. Nicollo suggests consulting friends with similar preferences.

• A desire to run: Wanting to run and challenge yourself can push you out of your comfort zone. “Sometimes, people want to do things perfectly with running, but it’s more important to actually just keep running first.”

A word of advice from Nicollo: “Just start, and be consistent. Don't worry about bad workouts or failed workouts, because the more you do things, the better you'll get at them—and getting better at them doesn't mean you have to be perfect every time.”

Preview gathered tips and advice from Filipino celebrities who share a love of sports. No matter what kind of exercise you’re into, whether that's running or something else, may these words of encouragement motivate you to show up for yourself!

“Honestly, the biggest mistake I see is going too hard on day one. You start out so pumped, and by the second week, you’re already tired and ready to quit. What worked for me was keeping things small. Lace up, step outside, and jog-walk for ten minutes. Done.

“Discipline isn’t about one big push, it’s about showing up for the little things, day after day. Once that becomes second nature, the nutrition, aesthetics, speed, and distance come along naturally. And be proud of yourself.”

“The first day is always hard, but it gets easier every time you run. So run even on your worst day and when the conditions aren’t perfect. You’d be amazed at what your body is actually capable of. And it helps when you find the right pair of shoes for you—it makes all the difference!”

“Running is a good coping mechanism. Whenever I get anxious, it allows me to clear my mind and help release all that nervous energy.”

“Take it easy, take it slow, and most importantly, enjoy the run! Don’t get pressured by speed, distance, or how fast everyone else is going. Running is your own journey.

“Personally, I love feeling the wind against my face, appreciating the trees, the greenery, and even the street cats along my route! Running is my ‘me time.’ It’s when I have conversations with myself, reflect, manifest, dream, and think about my goals. Some of my best ideas come to me while running!

“If you want to take it more seriously, get a good coach, a reliable watch like Garmin, and learn about proper nutrition and hydration. I personally use Hammer Nutrition and Hammer gels for longer runs. But beyond the gear and the numbers, remember to enjoy yourself. Challenge your body, discover your limits, but never lose the joy of running. Run at your own pace. Run for yourself. And most importantly, run happy!”

“One thing I can share is to be consistent! Starting is good, but it's consistency that will bring out the best results.”

“My advice for running beginners would be to wear the right shoes. Gym shoes and running shoes are totally different from each other, and injuries usually happen by wearing the wrong ones.”

“Find the exercise that is most sustainable for you. May it be lifting weights, Hyrox, pickleball, or some are into doing 10,000 steps a day. For me, the most important thing in fitness is enjoying the process for a sustained period of time.”