Step-by-step instructions. How do you run?

[JamMakingWannaBe]

Running does not come naturally to me. I can sprint for a bus if required but I just can't jog. I want to try but I really need some guidance how.

Do you land on your toes or your heel?
Do you breathe through your mouth or your nose?
What do you do with your arms? (I think I have a tense to tense my shoulders up)
How do you protect your knees?

Should I just keep walking instead?

Following! I have a heavy tread and a podiatrist once told me that I walk funny, so I've given up before I've even tried on running

I found it took a while to establish my natural running pace. I tend to land on my heels, and breathe through my mouth. I move my arms in time with my legs - try not to tense up (!) and don't let your hands make fists. To protect my knees I try to run off road and buy decent trainers. If you google Runner's Knee, you can find exercises.

Everyone runs slightly differently, so there isn't really one answer to most of your questions.

Do you land on your toes or your heel? Most people land somewhere between their midfoot and heel. Some people naturally land on their forefoot/toes. You really need to go with what your feet want to do here - trying to land in a specific way when it's not natural for you is asking for injury. If you do ever want/need to change, then do so in conjunction with a running coach or physio who can help you do it properly.

Do you breathe through your mouth or your nose? Again, it's very individual. Some do mouth only, some nose only and some both.

What do you do with your arms? (I think I have a tense to tense my shoulders up) You do need to try and relax your shoulders so that your arms can swing freely. Your hands also need to be relaxed for this to happen. Then your arms need to swing backwards and forwards, as if your triceps are trying to push something away behind you.

How do you protect your knees? Running can be very good for your knees. If you do need to protect them in some way then wearing good running shoes and running on softer surfaces (ie not tarmac/pavement) will help, as will strength work.

Should I just keep walking instead? Unless you've been given some medical reason not to run then no, you don't need to stick with walking. I've coached a lot of runners over the years and every single one who has started out saying that they can't run has in actual fact been able to. If you can sprint for a bus then you can run - you just need to slow the whole thing down.

You’re over thinking it! Do what feels best for you! Use the couch 2 5k app to start with very short running intervals, you barely need to be going faster than a brisk walk.

Couch 2 5k will help with this, give it a go!

The NHS C25k podcasts have lots of tips and are paced to help you slow down. Setting off too fast and burning out tends to be the biggest difficulty.

I found breathing in 1, 2 and out "relax" helped, particularly if stitches were setting in. Breathing in happened anyway so concentrating on exhaling helped to stop everything tensing and panting too much.

Protect knees from what... Brexit-supporting Aeolian mozzies?
I reckon you're only going to solve these issues by running, OP.
Find a quiet not-overlooked place & just start running around.
Maybe focus on one thing at a time, decide what you like to do about which oriface breathes, what the arms do, etc.

You might like Maffletone method, actually. It's about running as slow and relaxed as possible so lots of time to focus on breathing or finding a rhythm for your arms, etc.

My first suggestion would be to visit a properly trained running trainer stockist - Runners Need is my go to. They will assess your gait & pronation & suggest a few types of trainers which would enable you to run in a more comfortable way (& protect your joints more).

Thereafter, alternate walking & running until you build up the running portions.