Running to Get Started

Since this site is also about using AI and technology, here is what Claude said about getting started. I think this is a great summary. I think the top keys are:

1. Start and build up very slowly - it may take you 2 to 3 months or even 6 months to build up to running 30 minutes or so continuously, somewhere near a 5km distance.

2. Use a program like Couch to 5K. This is what I used and useful to follow something.

3. Finally, warm up and cool down! Something I still don't do enough of! I've been only running in any distance since about 2017 but still need to do this more!

Let me share some key tips for beginning your running journey:

1. Start gradually with a walk/run approach

2. Alternate between 1-2 minutes of jogging and 1-2 minutes of walking

   • Gradually increase running intervals as your fitness improves

   • Many beginners find the "Couch to 5K" program helpful

3. Invest in proper running shoes

4. Visit a specialty running store for a proper fitting

   • They'll analyze your gait and recommend appropriate shoes

   • Replace shoes every 400-500 miles

5. Focus on form

6. Land midfoot, not on your heel

   • Keep your shoulders relaxed

   • Look ahead, not down

   • Maintain a slight forward lean

7. Build consistency before speed

8. Aim to run 2-3 times per week initially

   • Run at a conversational pace

   • Don't worry about speed in the beginning

9. Listen to your body

10. Take rest days between runs

    • Stop if you feel any sharp pain

    • It's normal to feel some muscle soreness