Run Fatboy Run...

So you want to run? Congrats. Im happy for you. Running is a commitment to be sure. Starting with a goal is the smartest thing even I didnt have that when I started I just ran (Run Fatboy Run). 

Here are some tips I learned right away for running. 

Buy a GOOD pair of Runners. Make sure they are comfortable durable and somewhat resistent to water (you can get a spray) and can breath so your feet dont overheat. 

Buy comfortable clothes or at least wear them for running (nothing too loose that can cause accidents) and nothing too tight as it can restrict blood flow and affect your run. I wear lululemon dry fit shirts and a pair of Nike Pants (you can wear shorts and it does not have to be nike or lululemon by any means). 

For your shoes, pop into a Running Room or Rackets and Runners or the Right Shoe or some store like those. Specifically a running store. They will get you to take off your shoes, crouch down, watch you walk, etc.. They might also want to look at the wear pattern on your existing runners so wear those when you go in, tell them what you are doing, what kind of distance and what kind of terrain. If they don't ask or aren't interested in the information, go somewhere else. 

With regards to types of shoes, don't get hung up on a name brand. Sometimes the brand/model changes from time to time. there is no silver bullet with shoes. Shoes + form + proper training = success (where success is defined as pain free running)

The only pain you should feel is in your muscles as you kick yourself from one level to another

Buy Running Socks. Do not use normal cotton socks as they dont let your feet breath. I didn't think these would be important but they are for comfort and not getting blisters. 

That's a good start for equipment (also a running rain coat may be needed if you melt in the rain) I personally love running in the rain and when I am quite wet so I dont wear one as of now. 

I find whats important is having something (a GPS tool) to track my runs. this will help me in seeing my time and length improvements. you can get free ones on the iphone or samsung but I paid for mine ($3.99 for the Nike run app which is great and $9.99 for the Zombies Run one which is so much fun but full of lots of bugs) you can also use your normal GPS on your phone but you have to track your own runs and improvements

For running 

STRETCH... every run before and after STRETCH for the love of god if you dont you will regret this no matter how it feels when you do. It will feel worse if you pull a muscle or the next day after no stretch (by the way the next day will be sore and tight no matter how much you stretch but do it anyway) 

Start Short. Give yourself a small target. I did 2KM at the start and dont give yourself a crazy time to finish it in. Run 1 KM outside your house turnaround and run back to start only dont worry about your time but note it for your next runs. I would suggest as you feel your body adjust you can increase your runs but more on that later. For example my very first run I was 252 pounds and I ran 2 KM in 22 mins slow and steady I am now 215 pounds and run 12KM each time in 1 hour and 20 minutes . 

Start also with a light jog nothing to fast and dont push yourself the first few days get comfortable with the run and distance and then when you are comfortable increase  and increase it each time you feel comfortable with your new distance. 

Injuries - don't be afraid to take time off if something is feeling weird. you won't lose fitness that quickly. What you lose is motivation so if you need to take a break for a knee or back or something make sure you are being true to yourself for it. Dont risk it but dont find excuses. once you get into a rythm of running you will find its quite enjoyable. Also run different routes if you find you are getting bored with your run, it changes things up. 

Times - find a time that you can run when nothing else will interrupt your schedule and when you think you will have the most energy. I run at 8 am to about 9:30 am when Im alone and have nothing scheduled. Find that time for you - its important to do. 

Focus and Concentration - This I find may be the most important factor in the run, an app that gives you music or tracking becomes background noise at times but you need to focus on your run and environment (cars, people, road condition, animals - ESPECIALLY animals) if you focus on your run and concentrate on your area you will be fine and see a dramatic change in your runs and conditioning.

One last thing.. FORCE yourself to run when you are not wanting to. Get past that first 1KM and your body will kick into the rhythm  Your body will try to tell you to stop it hurts, stop this is not right, stop you cant do it, but get past the first hurdle and the rest will take its course. 

See you on the road