One foot in front of the other and move on...
It’s never a bad time to start running. When I started running for the first time, I could hardly run half a mile without huffing and puffing.
I am writing this not to emphasize the benefits of running. I would like to focus more on what you will go through when you start running for the first time. P.S: I’m writing this based on my personal experience, you know your body better. If the symptoms are serious, take necessary actions.
If you encounter any of the following, you are not alone -
Bothering in the mid foot
Pain in the shin
Knee pain
Breathing hard
Sharp pain in lower abdomen while breathing
Above said symptoms are very common and mostly noob mistakes. Most of them could be fixed with proper techniques.
Do not hesitate to walk when you are breathing hard. You could even alternate between run-walk when you are starting. 5 mins run and 2 mins walk is a good start and adjust it based on how you feel.
When you start running, do not run on consecutive days. Take it easy and start with every other day and run more only if you need to.
I would recommend look at running as a fun activity rather than a workout. Go out for a run in the park! (Ditch those treadmills - I’m not a big fan of treadmills ;) )
Spend at-least 5 mins before and after the run stretching. Your body will be thankful forever for this favor. It’s the only way to avoid running injuries. Inculcate this habit from day1. (I didn’t follow this and ended up having injury in my knee. Since then, even if I run for 10 mins - I spend ~5 mins before and ~5 mins after the run stretching.)
Pre-run stretches:
Ankle rotation: With toe on the ground, raise your hell and draw circles with it. (10 circles on each leg)
Knee rotation: 10 rotation clockwise and 10 anti-clockwise
Hip Circles: Standing with your feet hip width apart with your hands on your hips, rotate your hips in circles in a clockwise and then counterclockwise pattern ten times each direction.
Leg Swings: While holding onto something stable, swing one leg to your side and then back and across your torso. Perform the move 10 times each side.
Butt Kicks: Walk forward slowly while kicking your heels in towards your glutes for a total of 20 kicks (10 per leg).
Walking Lunges: Step forward with a long stride and drop your back leg towards the ground. Focus on keeping your front knee over your ankle and perform it in a slow and flowing motion.
Post-run stretches:
http://sassyfitgirl.com/post/116227909817/best-post-run-stretches
Please feel free to reach out to me if I can help you with anything. Feedback is a gift. Please share if you have any :)
Enjoy running!
Credits to my running coach - Senthil Cheetancheri and ILP running group for most of this gyan!