YAY! It’s awesome that you’re changing your lifestyle for the better. Putting on a pair of running shoes 6 years ago was one of the best decisions of my life! I have gained so much joy and friendship from running, I hope it works out for you too!

The biggest piece of advice I would have is: Don’t get discouraged! Keep moving. Running is simple, but it can be really really hard, and that’s why it is so great. Everyone who is a fast runner was a slow runner once, and it is the slow runners who work their butts off that really inspire me, I don’t care about the fast runners so much (or at least I try not to!)

Also, I don’t know where your favorite running place is, but I really enjoy running on trails through woods. If you’re currently running on the streets, I highly recommend you try trail running a little bit.

Have fun!

Pax

Hi, Nina Sakura.

Although cycling is my only aerobic sport now, I used to cross-train to supplement my aerobic fitness by running (minimum of an 8-minute mile) three 5 KMs a week. I never ran a marathon (nor did I ever want to do so), so I can’t be of much help there. Nonetheless, for your consideration, here are the practices that I found to be the most beneficial for running:

1) Warm up by slow-jogging at least ¼ of a mile.
2) Stretch thoroughly: legs (calves, quadriceps, glutei, hamstrings), back (latissimus dorci, trapezius, erector spinae), shoulders and neck. Stretching is very important because it helps to avoid injuries.
3) Set yourself a goal of either time (mile per minute, or total time per distance), or distance (how far you run) and force yourself to meet that goal, increasing the goal as necessary.
4) Warm down after the run is over, by either slow-jogging or walking at least ¼ of a mile.
5) Stretch thoroughly again, same as above.

If you aren’t already familiar with how to do so, I also suggest that you learn how to hydrate properly, and how to feed your body what it needs to recover from the stress it endures while running. The proper amount of sleep is important, too.

Of course, it depends on your goals, but if your intent is to systematically increase your fitness level, with a goal of getting stronger, faster, and more competitive, I suggest that you learn about zone training (a percentage of your maximum heart rate) to make the most of your workouts.

Other basic necessities are good, quality running shoes, and functional running attire.

I’m sure there are other, more experienced and dedicated runners here who can give you advice as well.

CMI

Dear Nina Sakura:

You are welcome. One more point for fast walking vs running: running seems like the “cool” thing to do for young people and walking seems like what older people do? But putting these perceptions aside, fast walking gives you the same (!) benefits without the harm to the body- a gradual harm or quick injuries.
anita

Hi, Nina.

Sorry for the late reply.

You’re welcome!

I hope you’ll advance your training at a comfortable pace. Speaking from my own experience, nothing kills my motivation to train like an injury: pulled muscle; shin splints; twisted ankle; foot, knee, or hip injury, etc.; and nothing kills my joy for training more than turning it into a job of constant improvement.

As long as you are actively training, even if you are not where you would ultimately like to be (as far as fitness and fitness goals are concerned), as long as you stick with it, improving at your own pace, you are far better off than doing nothing.

You go, girl!

CMI