Rising Star
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Conversation Starter
Rising Star
What helps you sleep?
Is IUI covered by Deloitte insurance ?
Pro
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Enthusiast
Dm if you are interested for a job at Deloitte 😊
Good production companies based in Barcelona?
honeymoon (~2wks): thailand, vietnam, or ?
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Chief
Rising Star
Pro
Overdoing it in the beginning - more likely to get shin splints or other overuse injuries.
Agree with a above. I know personally I get Plantar Fasciitis when I ramp up too fast
Rising Star
1) avoid giving up
2) avoid forgetting rule number 1
Rising Star
but for real, i would start by easing into it and then by focusing on consistency. say you do 1-2 miles on day 1. rest on day 2 because you’ll be sore. day 3 run it again. day 4 rest. day 5 again. day 6 rest. day 7 again. throughout this week just focus on running for as long as you can without stopping, and then run a little bit more.
after the first week, go every day. force yourself. don’t focus on time, just focus on completion. look at yourself in the mirror and feign disgust. pick a goal that will push you a little bit more than is comfortable and keep doing it until it gets easier. it is extremely important to force yourself to go every day for the first bit. you need to suppress the urge to rest on your laurels. that type of complacency will lead to bad habits, like overeating or skipping training. just keep doing it.
after a couple weeks, instead of forcing yourself to go on a run and patting yourself on the back for it, your mentality will change. you will have to force yourself to not go on a run. days that you don’t run, you’ll mentally feel like you are a piece of shit. it will take more to make you not run than it did to get you to run in the first place. this is a healthy mentality, and the sign that you are in a good routine. by this time, you will have improved your pace and you can focus on next level goals - improving distance, improving pace, etc.
Conversation Starter
Check out the couch to 5k program. Super sustainable growth and great app to guide you that works with your music. Also, many runners have issues with their knees and don’t realize it’s due to tight IT bands, so I would definitely recommend a foam roller to roll them out after each run. Good luck! 🤗
This. I’m 50lb overweight and just finished C25K, and now I’m halfway through C210K. There are definitely days that it’s challenging (understatements) but it’s totally doable.
I try to avoid setting goals of running X far each day because once I miss one day, I feel more inclined to skip more. Having weekly total goals tend to be more useful for me personally (ex. Be active for x miles or hours this week)
Enthusiast
Listen to your body. Think of mileage you accumulate over the week.
The NYT has a great practical guide.
https://www.nytimes.com/guides/well/how-to-start-running
Chief
Intervals!!!! 1 min walk, I min run. For real. If you have a treadmill you can set it to do it, otherwise you can download or listen to coached interval runs on Nike or Peloton.
I was not big, and a biker and yogi but just could not run. I started doing one min intervals in February and went from 20 min to 45 min to now doing jog/run intervals and no walking. And my speed went up as well. Intervals are good to get your heart going but avoid injury and show progress quickly. They are manageable and effective!
Diet
Set a specific time-slot for it a couple of days a week. Stay true to it, when you face uncertainty and resistance x weeks from now, be mindful of what is driving it and how you can stick to your new habit regardless.
From someone that's been running on and off for around 18 years. I would say don't burn yourself out.
Enthusiast
1st. Get new shoes that are right for your stride. They're expensive bit will protect your knees (especially if you're overweight), and a shoe will last you 500 miles.
2nd. You won't be able to run for more than a few minutes in the first few runs before needing a walking break. This is not a demerit. Don't give up.
3rd. Use a heart rate monitor whenever you can (I use an Apple watch, but you can use whatever one you like)
4th. Using an app to track your progress is a great way to keep your motivation. I use Nike Run Club - it also has a lot of guided runs that help you get going. More serious runners use Strava.
Rising Star
Make sure you’re wearing appropriate, supportive shoes. Don’t push yourself to go too fast, too quickly. Remember that it’s okay to take walking breaks if you need them.
Pro
Work slowly up to it. Your body is not used to it so listen to it and do not increase your distance too much. Check your running form to reduce risk of injuries. Just get out and run! Regardless of what distance you get, just getting out there is a win in my book. Eventually that’ll build up to a routine that will keep you running.
You should do a couch to 5 k routine. There are some great apps that will get you there pretty quickly!
Chief
I suggest a great music playlist and the right shoes. A 600lb person could run in a pair of great shoes and a set of tunes that spikes their adrenaline. You got this OP!
Stretch before and after! It’ll extend your battery life
Enthusiast
Supportive shoes are very important. If you have not exercised in a while, start with walking, you can build up from there. Stretching: dynamic stretch before (or start with walking and pick up the pace) and stretch after. If your knees hurt, go back to just walking, your body will tell you how far you can go.
Rising Star
Stretch a lot. Wear supportive shoes.
Enthusiast
Shoes are super important. If your shoes are >1 year old, get new shoes. Also while starting out, go by time, not distance. 5 min walk/1 min run, repeat 5x. Slowly up the running time and decrease the walking time. When you finally get to all running for 30 min, then switch over to distance. Good luck! 😃
Enthusiast
How do you avoid long term injuries - bad knees/joints/hips etc?
Enthusiast
10minutes of dynamic stretching pre-run and ten minutes of static stretching post-run should help a lot. Plus, staying hydrated in general.