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Leo Babauta .
Also, see a doctor before starting a new running program — I don’t want to be
responsible for any heart attacks!
Most Important Advice
Many people, when the begin running, shoot for the stars. I was one of those. Let me
tell you right now: hold yourself back, and start out slowly. Progress gradually. It
takes some patience, but this is the best advice I can give you, and I know that it’s
important because of experience.
It’s best to start out very easy, at a slow jog, and focus not on intensity but on how
long you’re on the road. Start out with a small amount of time — 10 minutes or 20
minutes, depending on where you are — and run or walk/run comfortably the
entire time. Do this for the entire first week, and even two weeks if you can stand it.
Gradually increase your time until you can run 30 minutes.
From there, you can stay at 30 minutes or increase the amount of time you run
gradually, every two weeks. But do not overdo it in the beginning!
On manners: do not start out a race in the front, unless you think you can win it.
Slower runners should start in the back, or they get in everyone’s way. Also, stay to
the right, so people can pass you. Try to be courteous, and not push or cut someone
off. Watch out when you spit — you might hit someone behind you. Same thing with
snotrockets. And when you beat that little 11-year-old girl at the finish line, it’s best
not to point at her and yell “Loser!” repeatedly. Trust me. I speak from experience.
Equipment
So what do you need to run? Well, running shorts, shirt and shoes, basically. Women
will need a sports bra (get a good one, trust me). Should you go out and buy the best
running clothes and shoes possible, even before your first run? No, it’s not really
necessary. You can get started running with any pair of comfortable sneakers and any
shorts and T-shirt.
But once you really get into it, you’ll want to buy some real running clothes —
breathable fibers, with some comfortable underwear built in (not cotton!) so you don’t
chafe. A running shirt is also good. If you live in cold weather, you’ll need some
breathable clothes to put over your shorts and shirt. I live in the tropics, so I can’t
advise you here.
Pain
I also can’t advise you on injuries. Unless you have sharp pains, or pain in the joints,
you should be able to run through minor aches. But if you have anything sharp, or
your joints feel injured, stop running. You could make it worse.
The runner’s best friend is ice, and rest. In fact, it’s good to ice your muscles and
joints down after every run, if you can. It helps with the healing process. Aspirin or
Ibuprofen are also good tools, also to help stop inflammation.
Going beyond beginner
Once you’ve gotten a few 5Ks under your belt, and have been running for a few
months, you’ll want to start a real training plan and progress to the next level.
Training plans are available online for free (see some of the sites below).
Good articles and sites
Runner’s World
Cool Running
About.com Running
Beginning Runner