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https://zenhabits.net/beginners-guide-to-running/
First 5K
One of the most motivating things in running is an upcoming race. I suggest you sign
up for a 5K after a month or two of running, even if you don’t think you’re ready.
Why? It will motivate you to keep running, so that you’re prepared to do the 5K.
Now, some people have a nervousness about signing up for a running race, because
the other runners are so much better than them. Relax. There are plenty of very good
runners in every race, but there are also many beginners. Don’t worry about the other
runners. There’s usually so many people at a 5K that you won’t be noticed. And don’t
be afraid to walk or run/walk. Many, many other people do. Just run your own race,
and most importantly, have fun! It’s a blast.
On manners: do not start out a race in the front, unless you think you can win it.
Slower runners should start in the back, or they get in everyone’s way. Also, stay to
the right, so people can pass you. Try to be courteous, and not push or cut someone
off. Watch out when you spit — you might hit someone behind you. Same thing with
snotrockets. And when you beat that little 11-year-old girl at the finish line, it’s best
not to point at her and yell “Loser!” repeatedly. Trust me. I speak from experience.
Pain
I also can’t advise you on injuries. Unless you have sharp pains, or pain in the joints,
you should be able to run through minor aches. But if you have anything sharp, or
your joints feel injured, stop running. You could make it worse.
The runner’s best friend is ice, and rest. In fact, it’s good to ice your muscles and
joints down after every run, if you can. It helps with the healing process. Aspirin or
Ibuprofen are also good tools, also to help stop inflammation.
Going beyond beginner
Once you’ve gotten a few 5Ks under your belt, and have been running for a few
months, you’ll want to start a real training plan and progress to the next level.
Training plans are available online for free (see some of the sites below).
Good articles and sites
Runner’s World
Cool Running
About.com Running
Beginning Runner