I'm looking to lose some of this quarantine weight I've put on, and since I can't go to the gym I thought I'd take up running. What's the best way to begin so that I don't get hurt or discouraged in the first couple of weeks?
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Answers ( 1 )
You've identified the two most important issues - you have to ensure you don't hurt yourself, and you don't want to push so hard you quit before you realize benefits! Its hard to speak in specific terms without knowing more (HMU for a private question if you want a more complete consult!) but I have a couple of guidelines that should help:
1) Start easy. Start TOO easy. This is the theory behind the couch-to-5K program, and its a good one if you haven't checked it out. Run, at a light, easy (no hard breathing) pace, for 5 or 10 or 15 minutes If you've not been running, 15 minutes is probably long enough for starters. It will feel too easy - which is fine! Do it again the next day, and get 3-5 repititions in the first week. Let your body get used to the idea of running.
2) Add a little bit each week. I recommend adding 2 or 3 minutes each week, until you get to 15 minutes. Once you're running 15 minutes comfortably, go ahead and add 5 minutes. When the 20 minute runs are comfortable, move to 25, etc. Again, you're aiming for 4-5 runs per week.
3) The first three weeks are the hardest, and the time when you are most likely to quit. Try not to go 3 days in a row without a run! Maybe do it at the same time each day, or make it part of some other regularly scheduled plan - pre-breakfast, post-dinner, lunch break, whatever. The goal is to get into a rhythm so it feels natural to do at that time.
4) Finally, if you can do so safely, run outside. Treadmills are ... fine, for when you can't. But running outside is so much better for your body and your (IMO) spirit. In the first few weeks I don't recommend running with headphones - for running outside, I mean, you'll want them if you're doing the treadmill - because you'll need to be paying attention to your surroundings, and headphones don't help with that.
Some last thoughts. In the first 3 weeks, I wouldn't worry about proper shoes/clothes - any kind of sneaker/trainer will be enough to get you out the door. If you keep it up, yeah, you'll want to invest in a good running shoe (and the time it takes to get properly fitted/assessed at a running store will be worth it) but don't let NOT having that keep you from starting - basically whatever you'd wear to the gym is enough to get you going. Also, don't worry about checking the scale every day - until you're running 15 minutes 5x a week, you're not going to see significant weight loss (unless you're also dieting hard, but that's another post). You'll see the benefits soon enough if you can find a rhythm and keep it going for a couple of months - good luck!