Learning to Run

Here are my tips. I've never suffered from shin splints, but I did tear my left ACL, and ran 4 half marathons all post-surgery. And I started it while 40lbs overweight. So you aren't alone.

A few tips:
-Find a really good running store near you. You want to find one that will fit you for shoes and has a generous return policy if the shoes don't feel right once you run in them a few times. Most good running stores will let you return them (especially if you just do a treadmill run or two to get a feel for them). Unless you have a podiatrist advising you, don't buy the upsold insoles. Personally, I am a huge huge fan of minimal running shoes, but that's in large part due to my knee issues. Ask to try neutral and stability shoes, and stay away from motion control (again, unless a podiatrist or orthopedist tells you otherwise). Remember that at the end of the day, you know your body far better than the shoe salesman does, and don't feel pressured to buy the wrong shoe because they think it's a better choice. (I could write a whole treatise on running shoes, but we'll stop there).

-Couch to 5k (C25k) is a great program for beginners. There's tons of free apps out there guiding you on how to start. Basically it will have you walk for several minutes, run for a set period, then walk again, and slowly increase the ratio of running to walking. It's a good way to ease into things if you need a structured run/walk program.

-If you don't, or you like to wing it like I do, just create your own run/walk. I started mine on the treadmill and then moved outside, but basically I did 2 miles with 2 min walking/1 min running, and as soon as my knee felt stronger I did 2/2 and then 1/2, then just did walk breaks every 1/2 mile to mile or as it felt necessary.

-Sign up for a local 5k, especially one that advertises "walkers welcome". It's a good way to have a set goal, and running is such a solitary sport that it's fun to get together with other runners. Don't be afraid of being slow; everyone is slow sometimes, and a race with a lot of walkers means you won't be last (and even if you are, you still got out there!) Plus, free t-shirt (usually)!

As far as your shin splints, you can try these tips from Runners World, but as a rule of thumb-don't push it too hard too fast, and make sure you're wearing good shoes.

Good luck!

I learned to run at the age of 43. If I can, anyone can.

I will echo the good shoes and the c25k program. The beauty of the program is it takes you slow, building up the walking and running intervals until there's more running than walking, and eventually you're running for 30 minutes straight.

Do not worry about speed or distance when you first start - just stick with the program, go as slow as you need to in order to complete each session's time. Slow running is still running! Speed comes later.

As for stretching before starting, the c25k program has you walk at a good pace for 5 minutes before starting any of the run intervals, which is a great warm up. If you want to do a little more before you go out or step on the treadmill, so some dynamic stretches, things where you're moving - lunges, high knee march, straight leg kicks, , etc. Save the static stretches where you hold a position for 20-30 seconds for after the run.

Good luck!

If you need a running buddy from afar, feel free to add me. LOL! I'm trying to get started as well. I'm trying the couch to 5k plan (can I call it a plan?). So far, I like it because it starts slow. I'm giving myself the go head to alter it if it jumps up too fast. This sounds silly, but something that has helped me run is watching something instead of just listening to music. However, I think that's because I just got sick of my music and what my apps played. When I started watching something on my phone, it helped me focus less on the running or the amount of time left to run.

Couch to 5k! I used it and while it took me about 12 weeks, I'm now up to 5 miles 3-4 days a week!

C25k starts you off running 30 seconds and gradually increases the time you run. It has an app that can be used with pandora or any music really and will break in to tell you when to start walking and when to start running.