Now that you are correctly fitted lets talk about actually running. Scheduling runs is going to be key to holding your self accountable. Now if you want to start running to add something different to your workout routine then how long you run won't be as important. If you are not thinking about entering races then just run when you can but if you are going to enter a race of 10k which is 6.2 miles then you may want to think about a more strict running schedule. My piece of advice for scheduling runs is to try and carve out 3 days of 30 minutes to dedicate to running whether it is morning or evenings. I can testify to preferring morning runs. I personally can't run with too much food in my system so in the morning I have much better results and no cramping. Try to be a little more realistic when starting any new exercise regime. Going from no days a week to 5 days a week is most likely not going to happen. Take your time and ease into it. As you progress in your running/walking cross training is going to be something that is essential to running. Cycling, weights, and even yoga are great components that you can add to the routine. Recovery is extremely important and you need to have adequate rest days. Foam rolling, stretching, and off days need to be incorporated in the routine as well. I have added the Couch to 5k training schedule this is the one I felt the most helpful when I started running. Couch to 5K is a program that help you go from an actual couch to a training schedule that will get you ready to run your first 5k which is 3.1 miles. Another helpful tip is to use your current ability as markers when to walk and jog. For example if you can only run/jog for 45 seconds at a time use that as a marker. So jog for 45 seconds and walk for 45 seconds or longer if you need to, but the key is to alternate from jogging and walking at your level for a period of time. This is also called interval training. When you can jog longer do so. If you are interval training a few days a week for 30 minutes those 45 seconds will lead to a minute, a minute and a half, and so on. Running is about your own progression no one elses. If you are a walker you want to alternate between power walking and a slower walking pace. Soon that power walking will turn into a jog, I promise you just have to keep at it.
A few key things to remember before you begin, first knowing why you are starting this is something you can reflect back on when you are feeling discouraged. Second, you are your own competition just try to focus on getting better and beating your own time. Third, find a way to keep yourself accountable whether it’s using an app or finding a workout partner. Try considering running/walking as an outlet and something your body needs and wants no matter how sore you may get vs a chore that you hate. Most importantly have fun and listen to your body. There is a difference from being sore and an injury. When knees and ankles are in long term pain or swollen that is something that should be checked out by a physician.
Good Luck with your journey and keep me posted with all your running activities highs and lows by using the hashtags #ccfrunners #curvychicksrun