So, you've got your support system. You've taken your first steps toward the C25K program. Heck, maybe you're even halfway through. Did you pick a goal race yet? I hope so. That goal race is a HUGE motivator to keep you going! My suggestion is to pick a race that might be a couple weeks after you're supposed to finish the C25K program. That way, if you need to repeat a week or two (life gets in the way!), you won't feel rushed or stressed about your race.
Hopefully, you have been properly fitted for running shoes. This is a MUST! The wrong shoes can cause injuries and more discomfort than beginning running will. Locally, we have several options; with Fleet Feet Sports and Roadrunner Sports the two that I head to most often. Both offer a gait analysis where they have you run on a treadmill barefoot to see what your foot strike looks like to properly advise you on a pair of shoes. The big box sporting goods stores have a great selection and often run good sales, but (in my experience) do not have the knowledge needed for a first time running shoe purchase.
|(Originally pinned this several months ago, but when I searched|
for the source, it's missing. )
Use your breathing as a guide. If you cannot form a sentence or carry on a conversation, you're pushing too hard. Slow down. Build up your endurance. Speed will come later. In fact, I've read some places that you should not work on increasing speed until you've been running for at least a year.
Walking---when I first started running, I thought walking was taboo. If I walked during a run, then I wasn't a real runner. NOT TRUE! In fact, Jeff Galloway teaches the run/walk method of running and I know many people that successfully utilize the Galloway Method. Walking during a run is perfectly acceptable! You will still be a runner even if you take walking breaks. Ignore anyone that says otherwise!
Patience!!! You will not be able to go out and run five miles. Just take it one day, one mile, one STEP at a time. Stick with it and eventually you will be running farther than you ever thought possible.
Schedule your runs. Whatever plan you are following, write the workouts/runs on the calendar as an appointment. If you just try to fit it in whenever you can, chances are, life will get in the way. Make it part of your life and pretty soon, it will just become a habit. Figure out what time of day you are more likely to enjoy exercising...is it getting up an hour earlier? During the baby's nap time? After work? After the kids go to bed? Try them all and figure out what makes the most sense for you and makes you most likely to stick with it.
I would love to hear about your progress if you have started recently. Or tell me what you wish you would have known when you first started running. What advice would you give to new runners?