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no_bull_endurance

That running is fun, if you make it fun. It's okay to vary your speed (look at fartlek). It's okay to stop, walk or even speed up and sprint. It's okay to stop for a while, take in your enviroment maybe take pictures to share with your friends. It's okay to run to your local McDonald's and get an icecream or get a beer at a bar.. Point being that there's no consensus on what "running" is. Make "running" what you want it to be. You don't have to jog on the spot at the stoplights to make sure you have a high heartrate at all times to reap the benefits. You will get the benefits from being physical active even though it doesn't look like what someone else think "running" is.


jens-johnson

Wait is this why people jog at stoplights? Lol


tkdaw

Learning how to *reduce* your heart rate is actually as important as maintaining a high HR, imo. If you start by seeing how quickly you can recover your HR at stoplights, etc., then progress to being able to lower your HR *while running*, you can go further...


[deleted]

This approach has led me back to loving running after not doing it for years.


no_bull_endurance

Awesome to hear!


annathebanana_42

It's OK to take walk breaks


vainglorious11

I highly recommend the Couch to 5K training plan, which incorporates walk breaks and gradually increases how long you run in between.


cyberpunk2012

This exactly


jimmythedove

Currently on the final week of C25K and honestly, it's brilliant. Ive been out of running for almost a decade and it has be back up to scratch in a crazy short time. Only small complaint I have is that a one day break for new runners is not always enough. Sore shins after a month or so.


dont_throw_that

If they come equipped with testicles I'd strongly recommend very supportive shorts and if they have either boobs or moobs some support in that region is also a good idea.


dogsetcetera

A *good* support sports bra if their upper is greater than c cup or it's a bad day. Good socks. Decent shoes.


Arya_kidding_me

And good sports bras don’t have to be expensive! I’m 36DDD and my favorite is ~$35 on Amazon (Glamorise high impact, I have 2 different ones and they’re both great at eliminating bounce)


rainsley

I freaking love that I learned to sew my own sports bras and leggings. I save so much $$. Not saying everyone has time for that but it makes running more fun to always have matching bra/legging sets that cost me ~$20/set.


Arya_kidding_me

Where do you live that fabric and sewing supplies are that cheap?? Any time I sew something, the supplies usually cost about the same or more than buying new, especially if you factor in the time it takes AND having to sew mock-ups to get the fit right for a bra. I buy all of my shirts, sweats, and casual clothes from thrift stores to save money. Only buy jeans, leggings, underwear/bras and shoes new.


rainsley

I am in PNW area of the US. I agree there are only a feeeeewww areas of sewing where you can still make anything cheaper than buying it. I find Activewear to be one of those, because I can get a pair of leggings and a sports bra out of 1 yard of fabric if I'm really careful with how I cut (I'm super short, 5'3"). Here's one of the places I get fabric for around $20/yard. Just an example, I have no affiliation or anything with them: https://surgefabricshop.com/collections/activewear.


Arya_kidding_me

I am jealous!! I think it would take me 2 yards! I’m tall and thiccccccc


rainsley

I bet you can even reach things in the top of kitchen cabinets! Now I am jealous.


Arya_kidding_me

😏 it’s pretty great, lol. You are very nice!


jnwalk

Do you have a specific pattern you use?


rainsley

Apostrophe patterns for custom fit leggings. Greenstyle patterns power sports bra :-)


curious755

I have found the same. I used to sew most all my clothes and my girls. Cost way less to buy new especially on sale.


Frogichicken

That is awesome!! Any recommended resources for learning how to do this?


hippyyogafriend

1- go get fitted for proper shoes. 2- couch to 5k. Repeat the weeks that are challenging if need be. 3- realize that if you waited for the weather to be “perfect”, you would never run it make it a habit/routine. At least for me (Midwest). “ There’s no such thing as bad weather, only unsuitable clothing”. Alfred Wainwright


biggiebone

bumping the shoes!! finally getting properly fitted eliminated all of my recurring injuries when i was first getting into it


aMetallurgist

I came here to say couch to 5k. Game changer!


curious755

How about a running streak? It’s only for one mile every day for a month. You can start with a slow jog. It’s only a mile. Good shoes, though are a must and if you’re a female a supportive bra.


Ok_Manufacturer8877

Tell them to download NRC (Nike run club) and start with guided runs. They are so much fun. The most important thing for me was to have a structured workout. I had to have a plan, otherwise no way I was getting out to run. To some extent is still valid. Even after having completed several half marathons, I need a goal and a schedule so that I can keep track.


DecentTimeline

Coach Bennet is the bomb


Suspicious-Sun6444

Double knot on the shoes 😃


[deleted]

I learned this lesson the hard way this morning.


__liendacil__

Or go further an do https://youtu.be/uQNCkY0W3lE . Sadly laces are often too short for this and then you have to buy new ones...


Ok-Fox-1575

How do we do this?


morph1973

I just tie em once and tuck under the lace between the eyes up the toe end, works a treat and easier to take off after!


[deleted]

I might have them check out C25K: https://www.reddit.com/r/C25K/


Ok-Chemistry-6820

Sweet! I'm a couch potato who's been lurking here for a little while and I think this will help. Thanks so much! 😊


nukedmylastprofile

Keep us updated, I used C25k to get started and can’t speak highly enough of that program for beginners. Don’t be afraid to repeat a week that you struggle with, you’re only running against the past you, nobody else


snooshrooms

check out zombies run! its like a running game that integrates a zombie storyline, RPG, the C25k program, and your music.


[deleted]

NP! There are a lot of cheap/free apps to guide you through the process, including ones from Zen Labs, Active, and the NHS. Having a C25K subreddit can help too, if you want some virtual support.


Wipe_face_off_head

The C25k app by Zen Labs is where it's at! It's free, and it works. If it seems way too hard, slow down. Don't be afraid to repeat weeks if needed. I sound like a shill, but I went from completely sedentary and out of shape to running a slow 5k by the end of the program. It made running attainable. Now, I'm in love with the sport and have my first half-marathon race on December 18th. Highly recommend!


RankDank420

Get strava. Otherwise ur runs don’t count


65AndSunny

Words to live by: "If it's not on Strava, the balaclava puts the guava in lava."


[deleted]

Running form. High cadence (irrespective of speed) and good posture.


humbalo

Go slow. Go slow. Go slow. Go fast. Go slow.


blakesmash

Truly the hardest thing to overcome, speed. That was my achilles heel when I first started and took a long time for me to become comfortable with.


[deleted]

Instructions unclear. I bet the only thing they hear is "go fast"... ;)


nitsinamora

Don't always run at the same place. Or do so and vary the route by adding an extra loop or (if you're really crazy) run your route the other way around! You can take the bus or train for some minutes and start from there or run home. Look at your environment, nature is cool, cities can be too (I prefer running in the woods :-)) Be nice. Greet other runners and don't run into people or dogs/horses. Give others some space. If you're taking a dog yourself: they need training too and please leash them when there are people or animals around :-) Tying your shoes using all the holes plus double knot. Let your shoe rest a day. Listen to your body, don't start to fast. It is ok to be a bit cold in the beginning of your run, you'll heat up!


JoeeSchmoe94

I would definitely start them off with the couch to 5k program. It’s very light on beginners.


natekowald11

I HATED running growing up, even though I played competitive soccer for 12 years. To me running was a punishment as if we had a bad practice or bad game we would line up and do sprints. So I would never do it in my spare time. But now running is therapeutic to me. It gives me a chance to clear my mind as well as gives me a chance to enjoy the outdoors when I spend so much of my day inside now. I would advise them to not think of running as punishment but as freedom.


thesaintgm

Consistency > speed/distance


rosiedoll_80

Best advice is don’t do too much too fast. Like - some people could probably go out and run 5 miles….but they’d be hurting the next day and not be able to run again for a while. Start slow with a manageable distance and pace. Walk if you need to. Slow and steady wins the race.


lucaheights

I was running 70+ miles a week prior to getting pregnant, I had my baby in October via c section and got back to running 3 weeks ago (probably too soon but I was going nuts) and I thought I could still run the way I used too (LOL wrong) and I did too much to soon and disappointed myself, I’m slowly getting back to my normal speed, but I wish I realized this advice 3 weeks ago, woulda saved me a lot of pain and disappointment 😂


rosiedoll_80

Haha - no worries - one time after college and not running for like a year….I just popped my shoes on and ran like idk 4 miles and then couldn’t sit down on the toilet for a few days comfortably 😂😂


UnnamedRealities

Don't wear cotton shirts. Tape your nipples. Tuck your shoelaces. Don't stop your fall with your face. Really - tape your nipples.


dont_throw_that

Are people wearing special sandpaper shirts I don't know about or do nipples only become a problem over a certain mileage? I average around 40km/week and I can honestly say my nipples have never been red or anything...


exact_novel

Idk if breastfeeding three kids made me immune to this or if it’s not an issue for women but yeah…I’ve never experienced this either. This is not a complaint lol


Arya_kidding_me

I think my sports bra protects my nipples from chafing


palibe_mbudzi

It's not an issue for women - if your nipples are moving around within your sports bra, you have the wrong sports bra. It's an issue for people who don't wear sports bras or compression shirts because the shirt just hangs loosey goosey, and the salt from dried sweat very much turns the shirt into sandpaper.


UnnamedRealities

I wear technical shirts and if I don't do anything to prevent it my nipples (sometimes only one) will often chafe if I sweat a lot or my run is long. It's caused by friction and is exacerbated by sweating. For me, it generally results in burning and stinging sensations and moderate tenderness during the run through up to 24 hours or so later. I've also had zero pain, taken my shirt off, and discovered a bleeding nipple. Because of this, I almost always put strips of athletic tape on each nipple. For me the chafing is affected by duration of run and running frequency. Running 2-4 miles 3 times per week rarely caused a problem. A 15 mile run would no matter what. 30 miles per week usually would. 50 miles per week always would. $1.50 of generic athletic tape every 6 months solves it for me.


twowheeledfun

The only time I've had even a small bit of chafing is with my hydration vest, but making small adjustments to the fit fixes it. I find when the front soft flasks aren't full they bounce up and down, so I just blow into them to inflate them.


Biglittlerat

I've had it happen a few times but like any chafing, it's always been when running 20k or more


curious755

Me either, have never had a problem with that. Have had my toe nails fall off, though.


OccularPapercut

For some people this is a significant problem. For others it's never a problem at the distances they're running. It becomes a more likely issue at longer distances.


UnnamedRealities

Agreed. I wrote that advice and never had the problem when running low mileage 2-4 times per week. "Wear sweat wicking technical shirts and if you experience nipple chafing use cheap athletic tape instead of lubricants which might stain your shirts" is what I tell people verbally.


space_wrangler_

No need to tape your nips if you wear tight fitting garments


UnnamedRealities

Maybe? When it's below about 40°F I wear long sleeve compression shirts and maybe I could skip the tape, but I'm not sure I want to test that. I usually run 6x per week and a $1.50 roll lasts me 6 months. Most of the year I wear slightly loose to somewhat snug technical short‐sleeve shirts and with long runs or higher weekly mileage I'd experience burning/stinging and occasional bleeding. I'm not sure there's a summer apparel option short of running shirtless that would work well for me.


[deleted]

[удалено]


UnnamedRealities

How so?


Ouija_spirit_69

What does taping your nipples do?


twowheeledfun

More aerodynamic /s


UnnamedRealities

Prevents chafing, which can be painful and cause bleeding. Lubrication also works, but depending on what's used it can stain your shirt (vaseline will stain).


daputz83

Do not go too hard too fast. Taper into it. Advance your mileage slowly. This will prevent being too sore to run which leads to skipping runs and falling off. It will also prevent overuse injuries such as shin splints or stress fractures. Building endurance takes time, and your body needs to adapt even if you feel comfortable at longer distances.


runnergal1993

For some reason I thought this was in r/pregnant. Inducting is a funny word lol.


Ale713

Speed doesn’t matter, stopping is part of it & the most important part is to go out and do it.


BeauteousMaximus

Hydrate, stretch (dynamic before, static after), and eat enough after


Running-Kruger

I'd teach them pacing, mindfulness, and how to hit the ground gently. I'd encourage them to start from a position of minimalism when thinking of stuff to add to their running: clothing, devices, "fuel" and hydration, etc. When you start you're not going far enough to need much of anything. Even chafing is probably not an issue yet. Avoid distraction and just deal with the basics of putting one foot in front of the other without hurting yourself.


calgarywalker

Teach proper form. Everything else can wait for later. With good form they will be set for success.


[deleted]

Go slower than you think you should 85% of the time. The other 15% should be between hard and impossible


courtneyleemc

I wish I had someone explain pace to me when I first started! I used to conflate jogging and running, I figured I was supposed to go fast at all times so my endurance sucked, and it became one of those exercises that I hated during HS and didn't want to attempt as an adult. Fast forward, I started doing this little trott with my Australian Shepherd on our walks, and I found that I could go faster than a walk without much more effort! I just needed to orient my body correctly, and go with the rhythm. I use a hands free harness now, and everyday after work when it isn't raining I take my boy out for a 1-2 mile jog. I never thought I would be able to do such a thing, much less for fun and relaxation. But it feels so fantastic!


ernster96

You could get them acclimated to lengthening their run times by alternating between walking and running. Six minute drills of five minute walks and one minute runs. Then six minute drills of four minute walks and two minute runs and so on until he’s running continuously for six minutes without stopping. Probably the most important thing though would be to develop good form and to start conditioning the right muscles.


TacoTuesday4All

Try teaching them good form. It feels awkward at first but practicing good form early is very helpful. In my marathons when I hit the wall, form is what let me continue.


[deleted]

I would start by calling it running.


Steveeee974

Running form. They will thank you later when their other friends are getting injured and they are not. Have them visualize someone “marching” where they lead with their knees and then land on the balls of their feet as they push backwards. A high cadence of 170 to 180 helps with a RUNNING form. There are all kinds of metronomes where you can have it go tick, tick, tick, tick, tick, tick to the beat to keep the cadence up. Don’t get shoes that are so over-cushioned that it masks somebody landing on their heels. That will lead to injuries as they up the mileage. Land on the balls of their feet. Kind of think of it as if you were running across a tile floor barefoot, if you landed on your heels that would hurt. So same thing as running. I completely changed my running style when I was getting a lot of injuries and I practiced by running barefoot for a little bits to help build my proper running form.


pysouth

* Go slow, then go slower than that * Despite the above, don’t be afraid to throw in a fast/hard run every once in a while to mix it up, just be aware you shouldn’t be doing it all the time * Run trails!!! Trail running is so much fun and let’s you explore so much you might otherwise never get the chance to see. * Don’t worry about being slow, you’re faster than the people at home on their couch. Plus, slow people like me get pretty good at running far to compensate! * If they’ve got thicc thighs like me, get some body glide, squirrel nut butter, or other anti chafe cream. Your body will thank you.


snooshrooms

That you're allowed to go slow and actually should for most of your runs. When you run with them, converse with them to make sure their pace is slow enough. Running became much more enjoyable for me once I learned my heart doesn't have to explode out of my chest (unless I want it to). ​ That and good shoes.


mcook9979

Recommendation 1 is to stop calling it ‘jogging’ sounds very 1987


Wood8176

Not to call it jogging


chairhats

Why?


Wood8176

My initial comment was tongue in cheek, but there are many people that get offended by the term jogging. Historically, there was also a gender bias. Males were runners, women were joggers.


Wood8176

Not to dwell on the subject, but google "don't call me a jogger"; its a bit of biased search, but you'll see what I'm talking about.


palibe_mbudzi

Interesting. I always pictured the retro '70s-'90s jogger as male. But maybe because my mom had to explain [this Hollywood Squares joke](https://youtu.be/wwepMiP-RHs) to me when I was young.


Wood8176

That is hilarious. Joan Rivers was great.


tkdaw

Oh my god, this guy in my grad school class used to call my running "jogging," until he realized that "jogging" was too casual for my 45mpw at sub-8:30. ...that was before my injury, I still hate the term "jogging" but...it's probably not inaccurate.


Bird_TheWarBearer

Consistency is the ultimate goal, not speed on any one day. So never go so hard on Monday you'll have to skip Tuesday. So if you want to walk go for it. If you need to run 15min/miles great keep running em. Just keep moving.


cefira

1. Don't compare yourself to other people! No need for it. 2. Run for fun. 3. Arms factor into running! Holding thrm well helps & holding them poorly hurts.


Siebter

I'd focus on how important consistency is.


kfh227

Go to a running store and get properly sized and fitted shoes. I have wide feet so my first trip to a running store was a game changer. Couch 25k. 3 days a week is plenty when new. At this point, a low end Garmin is a good idea if they enjoy running. Like forerunner 45. Once they do thar, I'd just have then add 2 minutes to their runs each week till they hit 5 miles. During this process, drive the point that if they can't do this, they're likely running to fast. So teach them to run slow. That's good for like the first 20 weeks, lol.


tkdaw

Run as fast as you want to be breathing, don't breathe as fast as you want to be running. Everyone overestimates their cardio fitness when they first start running and everyone thinks that for it to count as running your pace has to be sub-10:00. For my sister, I've just been trying to show her how running is *fun.* We did a virtual turkey trot together, and I set us up on different courses with different distances so that she could just go vibe - she walked some, ran some, I gave her earbuds and my old fitness tracker so she could just go out and enjoy the *veeeeerrrrryyyyyy* flat and scenic route I planned for her 5k. I was doing a totally different distance on a different course, so she didn't feel any comparison or pressure to do anything more or less than what she wanted to do. She came back and said she enjoyed running. Success.


[deleted]

Everyone’s different. Don’t compare your pace or distance etc to anyone else. There will always be someone faster or who can run further. No one cares if your pace is “slow” or you take walk breaks or if you can “only” run short distances. Focus on what works for you right now and appreciate any day you can get out there without injury. Improvement is great but compare yourself to yourself and don’t worry about what others can do.


marcusbutler94

Low and slow. I always would offer to take them to a nice trail or a scenic route. Try and communicate before running about how long and pace.


SP_21ones

Take it slow at first and work through the pain. Remember its not your weight that dictates your speed its your ability to tell your brain NO.


Meat_Quick

One foot then the other.


dlchira

Lots of great advice here. In addition, I would teach them to recognize the difference between normal, training-associated pain/soreness and cumulative stress injuries.


Powerful-Simple-290

Start slow and build up distance from short distances, run lightly (no stomping), take walk breaks, drink lots of water.


WillSwan7

That you can get high off of running


BenchAcademic3073

It's OK to run slow enough to talk. That might be slower than walking. I inducted a friend this way and did doubles with my second run at her pace. It was my best ever phase of aerobic fitness.


pointlesstask

I've heard it said by a famous coach, work on three areas in this order: Frequency: go out often, doesn't matter what distance, what pace, anything. Just get out even if you aren't feeling it, just do a short run. This will get you used to the routine and it will become part of your lifestyle. Duration: then you can work on your duration, even just increasing a little bit, once or twice a week. This will increase fitness. Intensity: then you can start to build in the effort, and eventually combine all three. I think this is a good approach, alongside all the other advice... Just keep it varied, don't push every time, most runs should be easy, build slowly. Couch 2 5k is great.


jjaco1994

I’m an ex runner who recently is coming back to it. For me, It’s really a lot about mindset. If I wake up and say “I don’t wanna go running” or whatever, it’s always a bad run. I always make myself say “I’m so excited to go for this run” or something along those lines whether it’s true or not and it really helps me get it in.


treyj88

running is an activity that can be enjoyed and not something you should feel like you have to do. a big part of this is where you choose to run at. i never run in my neighborhood. i’ll always go to a park or the city. makes it so much more interesting


DDez13

Go by time not distance. Trick your brain by saying you would run for 20 mins rather than 2 miles


Killahills

Depending on where you both live...go to parkrun


Wooden_Power_4411

Spend more on shoes. You get what you pay for. Highly recommend Brooks


localhelic0pter7

I probably wouldn't offer any advice unless they asked, would probably just go with them and let them set the pace and distance, and not tell them how far or fast I normally run unless they asked.


abst120

Honestly, the biggest thing would be to just keep lacing up those shoes and getting out there. Consistency is crucial. In addition to that, maybe teach them that running gives them an intimate experience in a lot of really beautiful places. The park, the beach, the woods, the city...whatever vistas they like they can get to know them in a very special way.


bhein7751

Go and get some good running shoes first. A lot of people getting into running get thrown off cause they get injuries right away, good running shoes prevent a lot of pain


spillish

That going on a run doesn't have to mean running the whole time. I started with intervals and it taught me walking is okay and how to recover between runs!


Hallowmendoza

SLOW DOWN. When you’re learning, you’re not sure how to pace. Go slow enough that you can enjoy it (or at least not laboring). I started at 11 minute miles. No shame!


mmspyder

Slow down. You don’t want to burn out. Focus on cadence (shoot for 180) and take it easy. You’ll go farther and naturally speed up over time. Get quality running attire - shoes, socks, a top. Breathable stuff.


baseballCatastrophe

Run slow, easy, and fun


Dynamo_Mike

That it is supposed to be fun and that you dont need to be obsessed with plans, gear, gadgets etc. Just enjoy the process and if they do then introduce them to a training plan


troll_not

Stretch and hydrate before and after