Just started running - looking for tips, techniques, and a bit of motivation

[julia1367]

Hi everyone!
I’ve recently decided to start running, but to be completely honest, it feels super hard right now. I really want to stick with it and not give up, so I’d love to hear from you what are your best beginner tips or techniques that helped you when you first started? And how do you stay motivated even when you just don't feel like getting out of your bed? Thank you for your answers!!

I’m fat and 53 and run 4km - 5km 2-3 times a week. Hadn’t run for a decade or so, so got going with C25K. I did get bored after about 5 weeks of C25K training, though, and just run slightly longer distances every time. Takes me around 35 - 37 minutes to run 5K.

When I was rather less fat, and in my late 30s I trained for a 5K run (my then 10 year old DD wanted to run the Race for Life, but needed an adult to run with her). Couldn’t stand the idea of C25K, so started by running 200 metres, and adding 200 metres every run. I managed a respectable 30 minute time (rather slower than my 10 year old, but anyway).

To get to the point, there isn’t one right way to get running. The important thing is that you keep going. I was also very careful to listen to my body. If my knees had been painful, for example (family history of arthritis), I would have accepted that running wasn’t for me.

Running often doesn't get "easier", you just notice over time that you can do more on the same effort which is satisfying.

There will be good runs and bad runs. A bad run doesn't mean that the next one will be hard. There's so many reasons for bad runs, sleep, fuelling, hydration, menstrual cycle, weather, immune system fending something off, recovery... sometimes you can identify why and sometimes you can't, but 99%* of the time your runs are a positive part of the big picture.

*yes, I partially regret that run on a slightly stiff ankle that turned into a 5k pb and the noticable start of achilles tendonitis 5 years ago, but hey it was a pb and there's not many of the 1300+ runs I've done that I could specifically regret.

On that note, I like to keep a record of my runs. The format has changed over the years. I started with a spreadsheet for number crunching, gained a sports watch (now on my 4th) and switched to a bullet journal style. I like it for the big picture, looking back and planning and it does help keep me motivated.

Keep a journal. Wrlte it, don't do a digital one. Write how you felt, what you saw etc, how far, ...

The hardest bit is getting out the door.

I used to tell myself I don't have to go further than the end of the street. I always went further.

I started running for mental health benefits and stress management (just the usual work/life/parenting stressors) and that's a strong motivation for me - I've heard it described as 'moving meditation' and for me that rings true. I do other forms of exercise but there's something in particular about running that really clears my head and helps me to mentally reset. So see it as a way of looking after your mind as well as your body.

Well done OP. All I will say is to take it steady and carefully. I also did Couch to 5K. I did everything right, following all the instructions and advice which included getting proper running shoes and doing proper warm ups, stretchings and cool downs. But I ended up with Achilles Tendonitis after about 4 weeks. The first symptom was when I couldn't put one of my feet flat to the floor, which was the strangest thing and I walked with a limp. The limp lasted over 6 months which was horrible and very painful. My GP recommended an exercise bike instead which has been great. I love it!