I’m just now getting into running, but it wasn’t an overnight success. When you’re large, it’s hard to get going. When you’re older, it’s even more difficult. Here are some of my tips for running if you want to start but don’t know how. Make sure your physician thinks you’re healthy enough to run, and I’m not an expert on this at all. I’m actually barely a beginner, but I am an expert at being a beginner.
Start by walking. Even if it’s a 10 minute walk, turn that into a goal to go 15 minutes. Go from there and don’t quit. Once you’re walking 30 minutes a day, every day, you should be ready to start jogging.
Couch to 5k apps work (C25K is what I used), but maybe not your first time through it. You might have to repeat several weeks before you can run a 5k. That’s normal. Don’t feel like a failure and quit. Just go through the app again.
I stopped C25K after I went through it once and decided it would be more fun to do free walks/runs. I just started the run app on my watch and tried to see how much I could do in 30 minutes. I didn’t push myself to run or walk any amount, just whatever I felt like doing with no pressure from anyone or anything. It was fun and helped build my confidence to run more.
One of the biggest mistakes you can make is to put all of your stuff on social media. There’s nothing more demotivating than feeling like you have to run or someone will notice you haven’t. It might make you run on a day you don’t feel like running, but typically it will just make you dislike the whole experience.
For me, most of running is mental; I can slow my pace to lower my heart rate and to catch my breath. My body is physically capable for running for many miles unless I’m injured. So remember that when you think you need to quit. Listen to your body, but you can slow your pace instead of stopping or walking. Slowing your pace rather than stopping and walking is the biggest difference between feeling like you can run and feeling like you can’t.
Shoes are a huge deal, and I wasn’t able to run 5k until I got the right shoes. Be prepared to spend over $100 on running shoes. It will be worth it. Go to a local place that matches you with the right shoes, or spend hours trying to figure it out online.
Hydration and diet make a huge difference in what you can do. Hydration matters all the time, but make sure you don’t start dehydrated and then try to drink a gallon before you run. Also make sure you haven’t eaten a lot beforehand. I like having half a banana and half a protein drink before along with 16oz of water and then finish the banana and protein drink when I’m finished. I have to watch my blood sugar because running brings it down quite a bit.
Get a belt or arm strap for your phone. I don’t like the arm strap because it makes me feel off-balance. The belt is much better because I don’t even notice it’s there. I see people out there running with just silence, and I think they’re either more highly evolved than me or psychopaths.
Be consistent and prioritize running. If you run regularly, 3-5 times a week, you’ll make progress. You’ll find yourself pushing yourself.
For me, it’s no fun without data, so my watch and the Strava app and my own data studio page are a huge part of what makes this satisfying.