Rubryka visited RUN21, a running club in Ukraine's capital, Kyiv, and spoke with coaches and members to gather helpful running tips. Whether you're a beginner or a marathon enthusiast, we've collected stories that might inspire you to get out there and start running.
What's the problem?
Beginners often quit running halfway through for many reasons. They lack time, motivation, or knowledge about how to avoid injuries, or they believe running requires a lot of money and special conditions. Some people even struggle to think that running can be enjoyable because they associate it with early 6 a.m. wake-ups and grueling laps around the stadium.
However, running is a great activity that supports not only physical health but also mental well-being. It's well-documented that it can help reduce anxiety in times of hardship or, in the case of Ukrainians, during times of war.
Despite all its benefits, we often put off running. "I'll start on Monday," we tell ourselves and never do. That long-awaited Monday never seems to arrive, but the wish to stop getting out of breath after climbing five flights of stairs is still there. So, what can you do?
What's the solution?
Staying motivated to exercise can be challenging. One solution is to join a community: run together, share your struggles and tips, support each other, and become each other's source of inspiration.
"You can achieve more in a group," says Maria Holota, the founder and coach of RUN21 Running Club. "Alone, you might feel sorry for yourself and give up. But when you see someone else continuing, you keep going too. Somehow, without even talking, you support each other."
Maria Holota
Maria adds that the team's support helps people make progress. Since the group includes people with different experiences and skill levels, everyone improves at their own pace. Beginners can look up to more experienced runners, while the pros have a chance to challenge each other.
The club attracts diverse people who are united by their love for running. What really matters is the desire to try.
How does it work?
From beginners to beginners
At 7:30 a.m., Rubryka is already at the stadium, where today's training session is taking place. The club usually has three regular locations in Kyiv: the Kyiv National Construction and Architecture University stadium, Trukhaniv Island, and the historical neighborhood, Holosiiv. Members can also join the team online from anywhere in the world.
Runners warm up and begin their initial run to loosen their muscles. Among them is Maria, a sales manager who started her running journey a month ago. She says she began running because it's a great way to disconnect from reality and discipline herself. Her friend invited her to the club. Laughing, Maria advises: "To start running, get a friend who wakes up early."
Maria stretches after her workout
Sitting at a desk all day is another reason Maria decided to try running. Many Ukrainians lack physical activity, so running can add much-needed movement to everyday life.
"I'm motivated by the fact that the team here expects me. You arrive, train with them, and everyone is energized. That team spirit really keeps you going," says Maria.
She also likes the coaching approach. Coaches are always there to guide you or explain how to run in a way that doesn't harm your body.
"The hardest part is when you're running. It's like a battle with yourself," says Maria. "It's easy to say, 'I can't do this, it's not for me.' But that feeling of satisfaction when you push through and succeed… Sometimes, you realize the finish line is near, and you'll make it. The first thing you need to do is control your breathing so you don't fall apart before the finish."
Maria runs in the mornings. She says that on training days, she either finishes her work earlier or starts her workday an hour later.
From lake runs to the world's biggest marathons
"I started running three years ago when the COVID-19 pandemic began. I was tired of being stuck at home, so I began running around the lake and my house, watching marathons and mass starts," says Artem, a photographer, as he shares his story.
In the photo: Artem (left) with his coach and friend
Artem ran on his own for a year and then participated in his first races. He recalls, "My first half marathon in Odesa was tough. I hadn't prepared — I was just running alone with no program. But I achieved my personal best there. Two weeks later, I went to Lviv and again hit a personal best based on what I had done before, without any extra training."
After that, Artem started considering joining a running club, leading him to RUN21. He maintains his running shape with the club and prepares for new marathons. He has completed four biggest international races in the World Marathon Majors series. There are six: New York, Chicago, Boston, London, Berlin, and Tokyo. In 2023, Artem ran both the Chicago and New York marathons within a month, and in 2025, he plans to finish the series in Boston and Tokyo.
"I used to do Greco-Roman wrestling as a child and realized it wasn't for me," says Artem. "I prefer more active sports where you can feel the competitive spirit and be surrounded by people." The runner adds that during the war, training has been especially helpful in keeping him physically and mentally strong.
Artem advises beginners to learn to run slowly and for enjoyment, gradually increasing speed and practicing running at different paces.
Maria Holota, the club's founder, agrees. She says that starting slow is crucial because only then can runners condition their bodies for faster speeds and reach their goals.
"Fast running is what you see in ads, often leading beginners to quit. You watch others run, and no one runs calmly because that wouldn't look dynamic on screen. People who know nothing about running try to imitate what they see, even though their hearts and legs aren't ready," Maria explains.
Cry, vent, and then keep going — that's strength
Coach Maria Holota has been running since university, and it has become an inseparable part of her life. Maria ran her first marathon in a wedding dress because she wanted to have some fun. She put on a dress and sneakers — and ran. Maria recalls:
"I work with amateurs, so the training sessions shouldn't be all strict: recovery, workout, workout, and so on. The fun part is important, too, because people need to relieve stress. They come here to laugh and relax."
Maria's first marathon in a wedding dress. Photo: Maria Holota
After that marathon, Maria, running just for fun then, participated in numerous races, including international ones like the six World Marathon Majors. Now, she's going through them all over again.
Maria admits that things don't always go according to plan. She often faces challenges: "I always remind my students of this. They tend to think coaches have it all together, but I share stories of my setbacks — like getting sick before a race, missing my target pace, and even breaking down in tears. I'm not afraid to show my vulnerabilities. Doing so shows them that there's always a way forward. It's not about crying and quitting and never training again. It's about crying, venting, and then picking yourself up and pushing on — that's a real strength."
Before founding RUN21, Maria Holota led an all-women club called Skinny&Strong Club, which focused on strength training. Then, she realized she preferred running and wanted to develop in that direction. Maria earned her first-level coaching certification in New York from USATF Track & Field. She later obtained level two and founded her running club in 2019.
"I founded the club on January 7, and we had our first session that day. It was a test of courage. It was snowing, freezing cold, and I thought no one would show up," Maria recalls. People did show up, and the first session took place despite the weather.
To join RUN21, you fill out a form on the website. The monthly membership fee is ₴2,500 ($60), but it's free for military personnel and veterans.
After the full-scale war began in 2022, Maria and the club members channeled their running efforts into fundraising for military support and charity initiatives. These included a run to raise money for the reconstruction of a school sports field in the war-torn city of Borodianka and an army support fundraiser, where every kilometer run was converted into ₴10 ($0.25) donated by sponsors.
"I love running because it changes how you see the world and yourself," Maria says. "You realize that you won't be able to run without self-love. If you run out of hatred or force yourself, it will eventually catch up with you, and you'll get injured. And that happens, so you'll stop and think, 'What am I doing to myself?' Those who reflect on that continue their journey with great results."
A few tips for runners from a Ukrainian coach
Where to run
New runners often wonder where to start: in the park, on a track, on a treadmill, or maybe somewhere more adventurous. Maria suggests that parks are great for relaxed, meditative runs. Stadium tracks are ideal for speed training because fewer distractions interrupt your focus.
The RUN21 club also organizes long-distance runs — both road and trail runs. Road running takes place on city streets, while trail running happens off-road, in places like mountains or forests with varied terrain. These long runs are perfect for runners who want to challenge themselves after mastering proper technique and pace, as these routes often take hours to complete.
Morning or evening?
It's a personal preference, but Maria recommends running in the morning. It gives you energy for the day and helps you avoid skipping your run due to exhaustion after a long day. Plus, running in the summer mornings is much more pleasant.
"I run in the mornings because I know that even if my day doesn't go well, at least I managed to run those 10 kilometers. It's a small victory," says the RUN21 founder.
Run regularly
With years of training behind her, Maria runs almost every day now. However, she advises beginners to set a comfortable schedule — usually a few times a week. The key is consistency, even if you're sore.
Choose the right shoes
Wearing the right running shoes is essential for success. They will make your training more comfortable and protect your spine and joints from stress. It's worth investing in good shoes.
Don't compare yourself to others
Maria Holota recommends not to compare yourself to others at the start of your running journey. "I understand that some people are motivated by looking up to someone and aiming to be like them. But it's important to realize we're all different," says the coach. "Even if you're the same height, age, or weight, your hormonal and emotional states are different, as is how you process things. Your job, relationships, whether you're in love, and how appreciated you feel at work all impact your performance. You can't separate the mind from the body — everything is interconnected and affects your physical state."
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