I originally thought running shoes were a sales gimick. After my first week of 'running' a friend gave me a pair of Mizuno shoes and I couldn't believe the difference. About a month later I went to a proper running shop and had a MOT on my feet. The assistant gave me about ten pairs to choose from and I ended up with a pair of Brooks. Last year I bought the shoe I'd always wanted which was the Reebok DMX Fusion Lite which are exceptional for the heavier runner. I've bought another two pairs from the Bournes Sports sale. Buy shoes that are half a size bigger than your normal size because your feet swell. DO NOT buy shoes from a sports fashion accessory shop unless you've seen the exact same shoes in a proper running shop.
2) Clothing
Be careful if wearing shorts that your thighs don't rub together like mine do. Some runners coat their thighs in vaseline but I opted for long shorts.
Cotton socks are the order of the day but I've been having trouble with 1000 mile socks that are guaranteed not to give you blisters (tell my feet that). Again some runners coat their feet in vaseline for protection.
Cotton tops are best and with the top in the picture I was able to pour cold water all over it every mile to keep me cool. Runners with vests didn't really have that comfort and a lot got sunstroke. Some runners put vaseline on their nipples. In fact put vaseline on anything that rubs. I wish I had put some between my bum cheeks before the marathon ;(
A lot of runners wear baseball caps but these can keep the heat in when you want it to escape. I wear a beck when its sunny (not often).
3) Where To Run
I'm lucky because about 200 yards from my house I connect with a path and for my 6 mile run I might not see another human. Running around streets and roads can be very daunting because you will get verbal abuse etc. The advantage of running around streets is that you will try harder because you don't want people to see you walking etc. If you have to, get in the car and drive to a solitary area to train.
4) Find A Partner
If possible find somebody to run with. I guarantee that you will acheive goals you can't do on your own. Join a running club if possible. However, I'm a Billy no-mates and I like to go when I want.
5) Training
This is the biggest hurdle to get over. When I started three years ago I went out every night and ran as fast as I could for a whole four minutes. The first night I couldn't get off the floor for four hours. This is not the way to do it.
Training takes time and you must be prepared to go out a minimum of three times a week for between 40 and 60 mins (any amount of time is better than no time though). When you first start go very slowly and try to walk/jog/run for 20 mins and then make your way back. The reason I always run away from my house is because I've got to get back. If you run in a 5 min circle around your block of houses then you might go home after the 2nd lap. Concentrate on your breathing and let that dictate whether you walk or run. Your breathing will probably be erratic but it will get better with each run. It still takes me about a mile before my breathing comes together. As soon as you arrive home have a little stretch and then a shower/bath.
Miss a night and have a good rest then continue training as above. Go at your own pace and don't let anybody push you during this initiation. After a while you can then set yourself goals which will include reaching your first mile running. NEVER be ashamed of walking. After that goal you run a bit further etc. Its possible that your next training night you don't reach as far running but that's normal (for me anyway).
Within a month I was running for 40 mins. Within two months I'd reached 60 mins. Once you reach 60 mins you'll feel invincible and probably see how far you can go without stopping. You'll find that your body gets into a groove with your breathing and running but it usually takes a mile or two before it clicks in.
Try and vary your run because there's nothing worse than going past a landmark and you look at your watch and you're slower. If I don't think I'm doing as well I'll purposely add a small 30 second detour so it throws all my timing out and then I don't feel so bad.
6) Losing Weight
Losing weight and running don't necessarily go together (look at me). However, I am two stone lighter since I've been running.
There are certain ways to exercise and burn fat and this is generally known as aerobic training. This means that you work your heart rate into a certain zone and your body efficiently aims at the fat as well as your carbohydrates. Anaerobic training is when you push yourself harder and your heart rate is above your aerobic zone but you really only attack the carbohydrates. There are different schools of thought on this and I'm no expert.
Now this is where I come unstuck because even at my slowest pace I am above my maximum aerobic heart rate. Therefore, every bit of running I have done this year I've never been in my fat burning zone. All I've been doing is burning up the food I've eaten that day and if I still continue to eat my crisps and chocolate it will be added to my fat reserves.
For me to effectively lose weight I would have to eat healthier low fat foods and walk briskly to stay in my aerobic zone and I know from experience that the fat would drop off me.
Remember that if you are running to lose weight this might not happen because you will start converting fat to muscle which is heavier. Best still is not to weigh yourself and look in the mirror.
7) Calculating Your Aerobic Zone
The quick method is to take your age away from 220. Your maximum aerobic heart rate would be 80% of the figure and your minimum aerobic heart rate would be 60% of that figure.
Mine would be 220 - 42 = 178. Max heart rate 178 x 80% = 142.4 bpm. Min heart rate 178 x 60% = 106.8 bpm.
Even at my slowest I reach 160 bpm so you can see why I'm not training aerobically but I can run for two hours though :)
For about £30 you can buy a Heart Rate Monitor that you strap around your chest and a watch will display your readings. You could always take your own pulse for 10 seconds and times it by six.
8) Some More Tips
Take your address and phone
number with you on a run.
Take some telephone money
with you just in case.
I like popping a fruit gum
in my mouth so I don't dry up.
Take some toilet paper (you
never know).
Take water with you even
if you don't drink it (you're supposed to drink 150 ml every 15 mins).
Vary your runs.
If you've got an MP3 player it will
help.
Rest nights are as important
as running nights.
Immediately arriving home
have a shower/bath and change into dry clothes.
Try to enjoy it.