related to my exercise post: here's a guide on what to look for to find gyms that aren't full of shitty people ("shitty" ranging from "annoying" to "legit nazis")
martial arts studios/boxing gyms:
look for ones with a lot of women. this means that the vibe isn't so insufferably macho that no women want to be there.
places that have kids classes tend to have instructors who are gentler and nicer
the women (especially small women / teen girls) don't exclusively partner with each other. there's a chance they'll mostly partner together because they're friends, but when they never work with the men it's often because the dudes are obnoxiously aggressive and try to hurt their partners.
pilates/yoga/barre/spin/etc:
instructors who aren't skinny little waifs. they'll more likely to focus on having fun and being healthy instead of just losing weight
classes with poc, queer people, and fat people. this is a sign that the vibe isn't toxic rich skinny conservative white mean girl hour.
the people there aren't all dressed in lululemon with matching pink equipment. maybe a couple have that (whatever, they might be perfectly lovely people) but plenty have normal, mismatched, well-loved equipment and clothes.
people look ugly. it's not a photoshoot, it's not for tiktok, it's for fun and health. they're not obsessing over how they look.
overall tips:
if you get to do a trial period or trial class, is it fun? does it seem like the instructor wants everyone to be miserable? are people laughing, chatting, or goofing off? are they kind and welcoming to you? are you enjoying it?
look for places that are excited to offer accommodations. not just willing, but genuinely interested in making sure people can participate. even if you personally don't need any (yet). are there people with injuries? disabilities? people who modify the moves? are those people yelled at or are they helped? chances are you'll get fucked up at some point and you'll want to be at a gym that adapts instead of shaming you.
diversity. don't go to gyms where everyone looks the same. those have a vibe and it is not a good one. I called out specific examples above because of my experience with boxing and pilates, but it applies everywhere.
feel free to add with tips about different types of exercise groups (rock climbing, dancing, sports teams, anything I didn't cover because I don't have experience with it)
I WAS BORN TO ANSWER THIS QUESTION. Thank you so much for asking! Unfortunately, I am a nerd about my hobbies so this got quite long.
Keep it simple ✨
Running is easy to get into; our bodies are built for it. Don’t stress over technicalities and just do what feels natural to you. My local races are full of 70-something white-haired pensioners who are kicking ass at it. Don’t let anyone tell you that running is meant to feel like dying, that’ll harm your knees, or that you absolutely need to have that specific smartwatch model to get into it. All you need is a solid pair of shoes, everything else is optional.
Medium effort is the way to go
The ideal aerobic running pace is a speed at which you’re able to hold a conversation, even if a bit winded. NO faster. If you’re able to sing along to your playlist or chat with a friend, that’s your ideal running pace. If you’re gasping or wheezing, slow down! You’ll get a bit faster as your lung capacity gets better, but that shouldn’t be a priority unless you want to train for a race. You get most of the health benefits of running just by keeping up a steady, sustainable, conversational pace.
Walking breaks are fine, actually
That’s the reason why I don’t love C25K as a beginner program — the way it’s structured sort of implies that walking breaks are something you should grow out of to become a more experienced runner. If you need to walk for a bit, go ahead.
If possible, jogging is preferable, just because the mechanics of even a glacial-pace jog are more similar to running than those of a faster power walk, so you might try switching to a jog after a bit of a walking interval. But walking is not a failure; there are serious marathon training plans out there that use walk/run intervals as a viable strategy.
(Related: picking up speed helps you keep going! If you feel like you are completely drained, try speeding up for a very short interval, then slowing back down. It’ll often give you an energy boost to keep going)
Run for time, not distance ⌚
Especially for beginners, I find that getting fixated on numbers can be counter productive, and the most important thing is to listen to your body. If you’re aiming to hit a certain mileage, you might get the urge to speed up at the end to get done faster. Instead, set yourself time-based goals and end every run with a cool down jog or walk.
SHOES!! 👟
Good running shoes are essential, and pretty much the only fitness-related purchase on which I’ll always support dropping money. If you get to the point where you’re consistently running 10 km (6 miles) each week, you’ll want to go to a running store — the kind of place where you’ll get fitted, and they’ll have you try on models and jog on a treadmill to evaluate your gait and let you know which characteristics your ideal shoe needs. I can’t stress enough how useful running store staff can be. They’re all running club nerds who LOVE getting new people into running, and they really want to help you find your ideal fit. Also get good running socks while you’re at it.
Be prepared to drop at least 100€ (or equivalent currency) but they usually have a great return policy if the model isn’t a good fit for you. Take care of your running shoes — maintenance, wearing them only for running, gentle cleansing etc — and the cushioning will last for quite a while (600km / 370miles at least). If you decide that you hate running, they’re still great for walking around. Once you find your ideal shoe model, it gets a lot easier to shop for it during end-of-season sales, or looking for online bargains etc. I love stocking on end-of-series shoes and rotating them so they’ll last even longer, and I buy online quite often! Just make sure your FIRST pair is fitted, for ideal injury prevention and joint health.
Injury prevention 💪
I’d love to still be running 10k races when I’m 70, but it takes some care to get there. When you run, you’re slamming your body weight up and down with every stride, and that might be hard on your joints if you’re not used to it. If you’re completely new to running, cap your runs at 15/20 minutes every other day. Do that even if you feel like you could keep going! If you have a good aerobic base already, you need to give your joints time to catch up with you lung capacity, and give your body time to recover. Do bodyweight exercises like lunges and planks and glute bridges to strengthen your core, legs, and hips. Dynamic stretches are great for warmups, and static stretches are better for cooling down. If you have the option, running on softer surface like grass or dirt is better than asphalt, which is better than concrete and pavements.
(If nothing of what I’ve said here makes sense to you, shoot me another ask, or look at some of the resources I’ve linked down below!)
Don't get bored! 🎶
I love running in groups. Running clubs are great. You can learn so much in a hands-on way from seriously experienced people, you can chat about gossip over a running job, and you can make some interesting friends. If you don’t have access to a running community, then personally I love just chilling on a run by myself listening to an audiobook or podcast or exploring a certain area.
Running form❓
Don’t stress about it. Just go out and move your body. Attempting to modify your ‘running form’ too quickly can do more harm than good. There ARE a few things you could pay attention to — I recommend trying to focus on one of these at a time for a minute or so, and alternate between them. After a while, it’ll start to feel natural to keep track of all of them:
1. Don’t slouch! But a slight lean forward is great.
2. Keep your shoulders pulled down and your upper back tense.
3. Swinging your arms in a way that helps with your stride is good, but I shouldn’t feel forced.
4. Even breaths, inhaling through your mouth and expiring through your nose.
5. Take turns to check with every part of your body, and relax them in turn: are your jaw and neck too tense? Are your fists tight?
6. Don’t overstride! shorter strides with quicker leg turnover are better than huge strides that feel awkward to you.
7. Use your glutes to drive up the motion of your legs, not just your quads. This can take a while to get used to, but it’s a game-changer.
8. ENGAGE YOUR CORE. This is a great skill to develop whether you work out or are just existing in the world — basically, let your inner abdominal muscles help you carry your weight forward. This is VERY intuitive once you know how to do it, but it’s hard to get a grasp of it if you don’t know what it means, so here are some resources about it.
an extremely fucking comprehensive article that improved my life and eased my big-boobs back pain
similar content but in video form
a running-specific form video
Personally, learning to do this made me feel like I unlocked a superpower. Go forth and brace.
Accessories and tips 🤓
Like I said above, the only thing I really suggest spending money on for real is running shoes. Everything else is details! However, I’m nothing if not wordy I have Thoughts about those details, too.
Run tracking: I suggest downloading Runkeeper if you want to keep track of your runs — it’s free, intuitive, and solid! If you decide to get into wearables, a low-level Garmin >>>>> anything else.
Self-care: use sunscreen and/or thick face cream as needed. Stop to sip at a public fountain if needed. Get a small fanny pack to hold your phone, keys, or lip balm if needed. If chafing is an issue, anti-glide gel is relatively affordable.
Outfits etc: I get all my running gear and clothes from Decathlon — they are in most countries and ship worldwide. I especially love this thermal shirt for colder weather
Safety: if you’re running on the road, make sure to run in the opposite direction from traffic and to wear something bright. If you run with headphones near traffic, keep the volume down, or get over-the-ear conductor headsets. I love shokz, they're fantastic.
Post-run snack: eating something small and carb-heavy within 30 mins of a workout is great for kickstarting recovery. I love dried fruit personally.
Various resources 📝
Routine basics: check out the r/running order of operations, which is a great “how to” guide to building a basic running routine. I also recommend that subreddit's wiki! Running programming gets exponentially more involved the more advanced you get, etc — if you ever have any questions, hit me up!
Dynamic stretching warmup: a quick leg swing workout to get your legs ready to go. If you’re feeling overachieving, here’s a lunge warmup routine and a how-to bodyweight squat video.
Cooldown routine! Check out Strength and Mobility, a great post-run quick cooldown routine that includes some bodyweight exercises to strengthen your hips and core. Video included.
that's all, folks! 🏃♀️
Sorry I got carried away! I love running. I love getting people into running. My mental health, cardiovascular system and my popping quads also love running. But FYI, some people hate running and that's also fine! If you decide it’s not for you, find something you like more. There are a lot of misconceptions out there and a lot of guilt-tripping and body shame-y rhetoric around exercising, especially aimed at women, and I want to make clear it’s all bullshit. Just have fun <3
For those of you who don’t know me I am trans and physically disabled (also autistic and have anxiety and depression and ptsd) anyway working out has been something that was totally off the table for me for a long time but lately my energy and motivation have improved somewhat as well as my dysphoria being worse which has made me want to try to working out again.
This legitimately isn’t a post I ever thought I’d be making but being pre T and closeted it felt like the only thing I could do to have some control over my body and I really wanted to try. It took me a couple of months after first getting the idea to actually feel like I was in a place to try and as well as finding a good program. I really didn’t want to put money into this especially because I had no idea how it would go, I’m currently on my second week of working out so I thought I’d share some advice for anyone else in a similar position.
Also, as a disclaimer, not everyone with chronic pain or other disabilities can exercise and there’s definitely been times when I also couldn’t so this purely for people who are in a place where they want to and are safe to try.
- Balance is everything, I say this as a total hypocrite just to be clear but if you haven’t worked out in a long time (I would say it’s been around three years for me) you can’t expect to go super hard right away
- Don’t worry about speed or reps or anything like that, doing your best is the most important thing and trying to take that pressure off yourself helps
- Honestly do fewer reps, shorter times, modify or substitute exercises, skip certain things- none of that is a big deal even if it feels like it is and whether you can do some of it later or not it’s okay
- I don’t see physical results yet which isn’t a surprise but I can feel more muscles when I flex my stomach which is cool and even after a week and a half with a lot of rest days I can do more than I could at the beginning
- Low impact is still a hard workout and it is much easier on your body, highly recommend for people with chronic pain
- Now one of the most important things I’ve learned is that I do not have the option of not warming up and doing cool down stretches, my body cannot handle it if I skip those steps which unfortunately makes everything take so much longer but again for anyone with chronic pain it’s probably better to cut down the harder bits and do a warm up and cool down
- The one time I did skip cool down stretches because I had errands to run and thought walking around would be enough I couldn’t sit or stand up straight the next day because I was in so much pain and the muscles in my hips and legs hurt so badly I had to take a break for several days
- I’ve also found that doing full body stretches after working out significantly reduces pain the next day (at least for me) to the point where after a week of working out I feel more sore than in proper pain
- If certain exercises are too much for your body skip them or do another exercise instead, the pain really isn’t worth it and it’s way too easy to injure yourself or cause a flare up
- Sometimes you can do exercises at the beginning but can’t do multiple reps, I’m serious about listening to your body, especially if you’re disabled. I pushed myself a bit too hard today and managed to hurt my wrist and neck (wrist because I did too many workouts in a plank position and the weight on my wrists was too much, neck from crunch type exercises that strain my neck which can cause headaches/migraines the next day)
- Not related to physical disability but I have some demand avoidance tendencies and personally not telling anyone in my life I’m doing it has been one of the most helpful things in not having to deal with external pressure or expectations (I know for other people outside accountability helps so it just depends on what helps you)
- If money is a concern or you’re not sure if you’ll be able to be consistent long term just working out in underwear is a good option, also there are tons of different types of free bodyweight workouts on YouTube, the only thing I’ve bought so far has been a mat
- Onto the next point, get a mat, preferably s as thick exercise mat with a lot of cushion and not a yoga mat. I didn’t realize there was a difference but there absolutely is and for me having more cushion makes a huge difference on my joints
- I personally have been doing Chloe Ting because I’ve seen a lot of people with a lot of different body types get results after being consistent and because after trying it for a week I feel stronger. That being said they’re also not easy and I have made a lot of adjustments and had to take breaks after causing flare ups but all these tips have helped me find more sustainable ways to exercise instead of doing it once and burning out
- I don’t do explicit cardio EVER, I have tachycardia and get dizzy and lightheaded really easily so even doing bodyweight exercises and low impact my heart rate ranges from 150bpm-180bpm the entire time with breaks.
- Also, drinking lots of water is supposed to be good, I don’t track it but I try to stay hydrated and it probably helps
- Prioritize sleep if you’re able to
- Hot showers after working out also help me manage muscle pain
- Finally for food I’ve been trying not to eat unless I’m actually hungry as I have a habit of eating if I’m bored and trying to incorporate more healthy food into my life rather than cutting anything out. Also healthy being subjective, I’m trying to eat healthier than I used to but that still isn’t like tons of salad and veggies and stuff so whatever you can do is fine
- I’m definitely not following all these myself but I’m working on it and trying to improve
Bought a couple new pieces of athletic wear because I've been feeling like I want/need to start exercising again and I'm hoping the new gear will help inspire me but also I sort of have no idea how to just.... start ???
Like I'm not getting a gym membership, but I have plenty of walking areas and parks nearby, I just haven't done more exercise than a sporadic long walk or intensive shift at work, in a number of years
I know stretching before and after is very important, and would love to hear some good stretching info, but does anyone have tips on how to ease into getting more mobile from beginner level ? Getting used to the strain that moving puts on lungs and heart and muscles? Staying motivated?
Hey, how are you today? Are you in bed rn? I'm not gonna tell you to get up or turn off your phone or anything like that but what I will ask of you though is while you're laying down in bed please put your knees up at a 90° angle and kick them up and down on each side like a can can girl. And then while 90° just push them down completely straight and then back up. Please keep your blood circulating and your body moving at least a little bit. I love you as you are and we can do this a little at a time. Its just so stuff doesn't hurt us as bad later on.
