Running

My number one tip is slow down. Don't be afraid to go too slow. Keep training and speed comes with time. Don't make it too hard but keeping too fast of a pace. Running slowly will still provide training and is less likely to cause injury. Your body will know when it's time to speed up.

Look into midfoot or even forefoot striking (there are lots of videos that go into great detail). If you strike with the heel (which you do if you extend your feet out in front of you) you're almost certainly going to have knee issues. Plant your feet under you and focus on extending your legs behind you instead.

I'm a little late to the show, and many people already mentioned the most common (and largely correct) advice to slow down. So, in addition to that, I'd like to add two more pointers that helped me tremendously at the beginning:

1. Surround yourself with good, positive people. Find fellow runners. Not the coaching type who will frustrate you, but people who enjoy running. By and large they are very sound people who love to share their joy of running with others. If that's not an option, find similar podcasts or Youtube channels. There are some that are light on running advice but heavy on motivation and positive vibes.

2. Find nice, interesting places to run. Athletic track and treadmill are good for workouts, city running may be good for avoiding obstacles, but somewhere where you like, have the freedom to look around without the danger of being hit or hitting someone, possibly with an end goal to run towards, will make your runs much more enjoyable, and you'll be more willing to go back to them.

Best of luck, and enjoy the journey.

I've heard going very slow pace at first is important. You start to use new muscles and stress yourself in new ways so you need to take it easy until you begin to adapt. If you go fast/fastish too early you can cause damage or get splints I think. Something along the lines of pace as slow as a walker and move to higher speed at you own pace.

Start slower than you think you need to - not just in terms of pace but also weekly mileage and number of sessions. If you're already fairly fit it's easy to underestimate the strain running can put on your joints and ligaments, and that could lead you to do too much too soon and end up injured. Build up slowly and prioritise recovery.

Outside of that I think it's important not to overthink too much. It's easy to fall down the rabbit hole of stressing about minor differences in shoes, or tracking your heart rate zones, or energy gels, or any number of other things. If you're generally in good health, just run and enjoy it, and the rest will come later. Have fun!

If you just begin, learn good form. Small barefoot run can guide you easily. A good video on form: https://www.youtube.com/watch?v=zSIDRHUWlVo Also consider minimalist shoes.

After a c25k, you can just increase your mileage slowly. You can go above the 10% rule if you feel well, don't increase if you feel tired or sore.

Try different things: tracks, street, forest, country side, stairs... Diversity avoid to be bored, and you can discover what you prefer.

Listen to your body instead of following some strict plan. If you feel a bit tired, prefer a slow run to some intervals. If you feel soreness, slow down. If you feel great, go a bit faster.

When I was getting into running years ago, I decided to stop looking at ruining advice.

I started looking into jogging advice instead. Found a video from an Olympic silver(?) medalist about proper form for long distance running. This video is over 10 years old, don't think I could find it again.

Using that advice upped my running game so much. I was running the C25k program as well and got the 5k about 2 weeks ahead of the program.

The best advice I ever got was just run slow to start with and remember rest days are important.

Set yourself an annual goal. Then set yourself a weekly goal that will add up to your annual goal.

Knowing that missing your weekly goal will mess your annual goal will keep you motivated to get up and run.

Avoid helicopters

Thank you ALL for the great tips!!!

When I was starting, I just run.

After a while I bought a sport Watch and tried to keep myself in HR zone 2 and 3.

Then I implemented breathing technique 2-3. What it means is to inhale on 2 steps and exhale on 3 or other way around if it fires you better.

When you really start to get into it, you should learn proper foot placement.

About gear, I NEVER cheap out on shoes. I now buy sport clothes but you can wear whatever.