- Google and find a couch to 5k plan. This will provide you with some structure on how to get to a point where you can run 5k (3.2 miles) without stopping. Once you can do that, you have a platform to work from.
- Go to a proper running store and buy the correct running shoes for your gait. This will help you avoid injury, shin splints, blisters, etc. See my post “How to Choose a Running Shoe” for a deeper dive here.
- Buy a decent running outfit. This will help you feel better, avoid chafing, and keep you properly cooled down or warm depending on your environment.
- Be patient and do not increase your weekly mileage by more then 10% each week. Injuries and pain are generally what cause people to quit. Once you build an aerobic base, running will become much more pleasant!
- Do not worry about speed work until you can comfortably run 5k. Your runs should be at conversational pace. In other words you should be able to carry on a discussion. At first you will probably huff and puff, lord knows I did! But if you keep at it, you will get to a point where your conditioning will allow for you to do this.
- Learn about proper running form. This will help avoid injuries and make you a more efficient runner which will make your experiences more enjoyable! My favorite book is “Chi Running” by Danny Dreyer and Katherine Dreyer. This technique helped me stop having knee pain during and after my runs.
- Sign up for a 5k and represent a charity. This will create accountability and keep you going.
- If you like to run with others, look for a local running club and see what types of beginner runner programs they might offer. Your local running store can probably point you in the right direction!
- Be flexible. If there is a day where life gets in the way, don’t sweat it. Just don’t let it become two or three days. Or try and move that session to a day that you had scheduled off. You are doing this for you, so don’t turn a positive in to a negative or add stress to your life!
- Finally, be kind to yourself! There will be some ups and downs, you are starting something new and challenging, but extremely rewarding. When something doesn’t go your way, reflect, or shoot me an e-mail! When you hit a goal, reward yourself!
If you follow these tips, you will be well on your way to starting a life long hobby that has all sorts of health and psychological benefits! Good luck. Remember, I am not a physician, so check with a physician before starting any physical fitness program.
Add to the list in the comments section below!
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Questions, comments, feedback? Please leave them in the comments section and we can have a discussion!
Thank you for this great post Joe. I would like to sign up for a 5k, is there a good website to visit for upcoming races close to Florence or around Italy? I found some marathons but not many 5k races. I’m on day 11 of my couch to 5k. Hooray!
Tanya, I have struggled to find 5k races in Italy, they are normally coupled with a half marathon or marathon as a fun run. Here is a link: http://marathons.ahotu.com/calendar/5-km/italy This website is what I use for races in Italy and you can look by city, distance, etc. I hope that this helps!
One more question Joe. I would like to buy a Fitbit for my daughter and I. I need a simple step counter/watch for her(she’s 10) and one for me on your recommendation. Do you have any info on this that you could share (model #, etc) Ideally I would buy them from Amazon. Grazie!
Tanya, for your daughter I can safely suggest the Flex 2. It will count her steps accurately and has features for sleeping and even text notifications. It’s also waterproof. It does not have floors for counting her elevation gain though, so as long as that is not important, this should work great for her. For you it’s another question. If you want gps on the watch so that it tracks your run or walk path automatically without your cell phone being present, then you need the Blaze or the Surge. The Blaze is a little more fashionable and the Surge is straight up Sports Watch looking… If you don’t care too much about GPS, then the Alta or the Charge HR will both work great for you. I suggest that you do a little research on the fitbit website before you buy off amazon. https://www.fitbit.com/home I hope this helps and thanks for being a subscriber!
Joe, Great site and great tips!
I started running July 2016 after smoking for 29 years and never ran a block…..Completed a half marathon in Nov of 2016…..
Currently training for the Chicago marathon this year….
Your tips and Blogs here are very helpful
Thanks Joe and keep running!
Bill, that’s AMAZING! I cannot imagine how difficult it is to quit smoking, you should be extremely proud. Congratulations on the half as well! Chicago is on my list, I think that would be an awesome marathon to run, so best of luck on your training and let me know if I can help you in any way. Thank you for the kind words and feedback, and of course I will keep running!!! PEACE Joe the Runner