this post was submitted on 14 Jan 2024
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Running
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I've used the app Just Run Zero to 5k and it's something I'll always recommend. It breaks down every run into warm up/cool down, timed walks and time running. There is a trainer that will tell you when to start walking/running/turn back. Every few runs you'll be running more and walking less. Eventually it'll be straight timed runs.
I believe the rule of thumb for even starting to run is being able to walk 4 miles in about an hour. That would be about 15 minutes per mile of walking. If you can't do that then I would start with walking a lot first. Get your body used to moving a lot and build some muscle and endurance before you begin to run.
Walking is no problem. I do a good amount of hiking and backpacking. On a normal work day my phone usually tracks me walking around 10 miles. Just once I start running I can't go very far without being totally winded.
Already installed the app so I'll be checking it out. Thanks!
Also lean slightly forward and try to get a good cadence ~170 spm. Having a shorter stride will help you land correctly on your foot and it'll be more efficient.
Good luck!