I’ve been running for about one year, I didn’t exercise regularly or meaningfully for 11 years before that.
Early 30s, 5’ 10’ male, was 220 pounds, now 207. Best 5K - 29:49, 10k - 1:07:20. 2-4 runs a week. First 5k took about 6ish months, first 10k 11ish months. Never ran, was active but never did sports in high school. Went from an absolute beginner to a 10k last week, now averaging 4 mile runs.
Here are my tips:
Beginning was a game of willpower and showing up, not fitness. For the first few weeks I would run one block and be winded, and that was all I would do. I would set light goals: one block, then two, then to a certain street and back, and it became “fitness” over time. Each time I achieved a distance I would make a new route, to keep things fresh.
The best advice I got from a doctor was to “run to be tired”. Every other time I’ve tried to exercise consistently I’ve done too much, burnt out, and struggled with consistency. Being a little tired in bed, that’s easy. Achievable goals are there once you’re on the run, showing up is the true achievement.
On doing to much - I started very, very slow. I prioritized recovery and injury prevention and it allowed my body to adapt and it made sure I never did more than I could handle. Additionally, when you’re running only a mile it doesn’t take long. Anyone can find 20 minutes. Make time to stretch after every run.
I didn’t use an app to record my runs at first. This caused me to run too fast, but in hindsight I still wouldn’t use one. Not over prioritizing fitness style goals is important - again, showing up is the success. You should celebrate when you meet your achievable goals however. I also didn’t use a couch to 5k program, (those ARE effective), but again I was running to be tired, not to make a 5k. I think that’s why this stuck.
If you feel sore or tight, slow down or take stretch breaks. If you feel sharp pain, stop and walk back. The #1 cause of pain for me was adding too much distance to fast.
Breathing through your nose really does help. You don’t have to, but you are unlikely to run to fast if you do
At first you don’t need much gear. Spend money equivalent to your commitment. You can run a mile in cotton clothing and basic running shoes and be fine. (Anti chafe stick was really helpful, and Women may need more support form clothing.) At first, because it was just a few blocks, I would park far away and then run home in whatever I was wearing and would keep my sneakers in the trunk. Good sneakers, properly fitted by a running store have helped as I’ve increased. If you feel like you have any notable issues, pronation, really tall or flat feet, feet pointing in significant directions. Get fitted properly and don’t be afraid to see a PT. I have a history of heavy pronation, so I was already using inserts to help with that. When you step you should feel stable and secure IMO, nothing should collapse. This has been important for protecting my knees.
On protecting knees and everything else. Form matters more than gear. At beginning speeds you might not run with the full “running mechanics” you’ll see talked about on social media, but you do want to be careful about where your stride lands - mostly, I try to stay over my feet so I don’t heel strike. I’m up in the air about how much cadence (how often you step) matters early on, and I have found keeping my arms swinging forward, rather than letting twist around my body, made a big difference. Try not to find form through stiffness, you should still feel like a it’s natural.
Run in all weather (Not dangerous weather obviously). Heat is the hardest & the most dangerous the most frequently, cold is the easiest. Remember that we were once animals… you can run in the rain. I learned a lot about my body running on the hottest and coldest days of the year. If you need additional breaks because it’s hot, or to do less, that’s OK. On the hottest days I ran well after sundown. With time you’ll learn what the best clothing is for your climate and temps.
As a dude, cars and dogs are your biggest risks. I know women tend to have more concerns, but I can’t speak to that.
If you feel like you need a break on a run just take it, who cares, showing up is success. I had a brief stint with a run club that was much faster than me. I stopped halfway without them, laid down for a bit, and then finished the run.
You can run regardless of what you eat. My runs were worse if I had a burger and fries, but again, showing up is success. I track my eating around runs more now, but if you never did, running is still good for you. I don’t think you need protein powder or supplements, especially ones filled with extra stuff, but I did like collagen powder in hot chocolate when I pushed a bit harder, or got too cold on a run. If I didn’t eat enough one day, my body told me on the run, if I at too much, my body told me on the run.
On listening to my body, most of my PRs came when I didn’t expect it but my body felt good. I think bodily awareness is more important than achieving a goal. Again, showing up is success.
I’m definitely all in now and I am thinking about my times and distances, goals by dates, can I get to a half marathon, etc. But I wanted to share this for anyone who might need a different approach than the typical fitness focused way. Those are great, and if they work for you, embrace it, but I needed something that let me understand myself, not a target, and I think that’s why it stuck this time.
