Lari Lagi Tren, Ini Tips Aman untuk Pemula yang Ingin Ikut Race Pertama

GMC Active x BYD Singapore International Marathon presented by adidas 2026 press conference, Wednesday, August 12. (Dinno/VOI)

JAKARTA - The trend of running sports is increasingly popular among various circles. Not only experienced runners, people who have rarely exercised are also starting to be interested in trying and even setting a target to participate in various running events.

However, for beginners, especially those who are overweight or not used to exercising, starting a running exercise requires a process. Instead of immediately chasing a certain distance or pace, the body needs to be gradually accustomed to adapting to physical activity.

Coach Valast as the Program Director for the SGIM 2026 Campaign said that beginners with overweight conditions should not immediately force themselves to run. Walking can be the initial stage to build habits and prepare the body.

"For beginners, for example, they want to run 5 km, 10 km but maybe they are still overweight, well, friends should start with just walking. Walk 20 to 30 minutes, get used to it first, for example, 1 month," he explained at the GMC Active x BYD Singapore International Marathon presented by adidas 2026 press conference, Wednesday, August 12.

According to him, the transition from walking to running can be done slowly. After the body is used to walking, beginners can insert easy jogging with a short distance, then walk back. For example, by walking 500 meters, then start a little bouncing or jumping for 200 meters.

Then the intensity is increased again to 500 meters. This is done so that the body is already accustomed to cardio movements.

Starting a sports routine can also be a momentum to improve eating habits. For those who are trying to lose weight, Coach Valast suggests changes are made gradually.

"If you still have trouble dieting, maybe you should reduce the portion of carbon. The portion of carbohydrates and then reduce sugar consumption. For example, usually eat one portion, starting now, reduce it by half. Yes, continue to increase vegetables, increase protein," he added.

He also suggested that the order of eating be considered to help control portions. As for the current coffee drink, which is also part of people's lifestyle, Coach Valast said consumption is still allowed, but it should not be excessive.

How long was the preparation before the first race?

After the body starts to get used to being active, beginners can start preparing to participate in running events. However, the preparation time should be adjusted to the distance to be covered.

Coach Valast said that preparation for about three months can be a time to consider the target of 5K or 10K, while the longer distance requires a longer training time.

"The good thing is that 4 months have started. But if it's 5 or 10 km, 3 months can be like that. But for the Half Marathon, Marathon, for example, it might be 6 months. 6 months to 8 months because the distance is also getting longer and longer and it takes longer to prepare, the training is also heavier, the time taken is also heavier," he said.

According to him, the target of participating in the race should not make beginner runners rush to pursue certain achievements.

The popularity of the running sport makes many people encouraged to follow the trend and try the first race. However, everyone's ability is different so that the exercise target should not be equated.

"So friends have to know the limits of their abilities. If you feel something is not right, you have to stop. There is still another race, the next race is still there, but our hearts are only one. "

For beginners who do not understand the techniques and patterns of training, coaching from a coach can also help in the initial stages.

Check your personal health condition

Exercise can also be part of an active lifestyle for people with certain health conditions, but exercise needs to be tailored to each person's condition and should be discussed first with a doctor.

Coach Valast shared his experience accompanying a number of students with certain health conditions, such as a history of heart problems or diabetes. Conditions such as these need to pay attention to medical recommendations.

"I think all the doctors say we have to exercise. So I have some students who have had heart bypass surgery and it is not prohibited at all. It's just that friends might have to ask their doctor," said Coach Valast.

For people with a history of illness, he advises that they first find out the safe exercise limits from a doctor such as the duration of exercise to the recommended intensity.

For beginners, participating in a running event for the first time should not only be oriented towards time records. Building a habit of exercise, recognizing the body's ability, and enjoying the training process can be part of the journey towards a more active lifestyle.

"It's okay to have this kind of ambition, run a half marathon, it's okay. But enjoy the process first, train your body first, train your mind first, so that we can finish the race well."

With gradual preparation, beginners can make the running trend as an entry point to a more consistent exercise routine, not just following the hype for a moment.