How to Start Running
As someone who&#x27;s already run 900 miles and four marathons year-to-date, I&#x27;ll add some hard won advice:<p>1) Do not be in a hurry. Most runners do way too much way too soon. You will likely get injured. You gain aerobic capacity in a matter of weeks to months. But soft tissues, tendons, ligaments, bone density... those takes years to adapt.<p>2) If you&#x27;re getting injured, something is wrong. You&#x27;re doing too much too soon, or you have a bio mechanical or strength issue. Running requires strong hips and a strong core. If these are weak, you will get injured. The injury will show up in your legs, so you&#x27;ll look there. You&#x27;ll buy new shoes. You&#x27;ll foam role. You&#x27;ll wear orthotics. The problem will not go away, because the problem is probably not in your legs.<p>3) Run as little as you need to to achieve your goals. The more you run, the more you increase risk of injury.<p>4) You probably need to run more than you think you need to. Beginner marathon training plans are a huge disservice. They&#x27;ll get you to the finish, but you&#x27;ll hate it. Wait till you&#x27;ve been running at least a couple years, that banging out a 13 mile run mid-week is no big deal, that you can easily handle a 50 mile week.<p>5) The shoe industry is a racket. Wear the lightest weight, most comfortable running shoes that you can tolerate. You probably don&#x27;t need a motion control or stability shoe.<p>6) The key to not getting injured, besides having sufficient strength per above, is landing softly. Landing softly requires a quick step and not over-striding. Your feet should land under you, not out ahead of you. A good goal to aim for is 180 steps&#x2F;minute. This is not easy for most people. Quick light step. Repeat that to yourself all the time during the run. (Aside: you run faster primarily by pushing off harder so that you cover more distance per step, not by over-striding, and not by increasing turnover.)<p>7) There&#x27;s a lot of exercises you can do for core and hip strength. But none better than picking up a barbell and putting it down. Specifically the back squat and the dead lift. These two exercises will protect you from injury for life. Start doing them now. They will make you a better runner.<p>Edit: Beginner running advice - <a href="http:&#x2F;&#x2F;fellrnr.com&#x2F;wiki&#x2F;Running_for_Beginners" rel="nofollow">http:&#x2F;&#x2F;fellrnr.com&#x2F;wiki&#x2F;Running_for_Beginners</a> (This is a better link than the Reddit Runnit FAQ I had previously linked to here.)<p>Edit 2: I&#x27;ve added my running background as a reply to this comment.<p>Edit 3: Running helps with weight loss. Weight loss helps with running. It&#x27;s a virtuous cycle.<p>Edit 4: A few more links with good advice:<p>- Really, all of fellrnr - <a href="http:&#x2F;&#x2F;fellrnr.com&#x2F;wiki&#x2F;About_Fellrnr" rel="nofollow">http:&#x2F;&#x2F;fellrnr.com&#x2F;wiki&#x2F;About_Fellrnr</a><p>- On having a light step - <a href="http:&#x2F;&#x2F;well.blogs.nytimes.com&#x2F;2016&#x2F;02&#x2F;10&#x2F;why-we-get-running-injuries-and-how-to-prevent-them&#x2F;" rel="nofollow">http:&#x2F;&#x2F;well.blogs.nytimes.com&#x2F;2016&#x2F;02&#x2F;10&#x2F;why-we-get-running-...</a><p>- On choosing shoes based on comfort - <a href="http:&#x2F;&#x2F;well.blogs.nytimes.com&#x2F;2015&#x2F;08&#x2F;05&#x2F;choosing-the-right-running-shoes&#x2F;" rel="nofollow">http:&#x2F;&#x2F;well.blogs.nytimes.com&#x2F;2015&#x2F;08&#x2F;05&#x2F;choosing-the-right-...</a>