Also, see a doctor before starting a new running program — I don’t want to be

responsible for any heart attacks!

Most Important Advice
Many people, when the begin running, shoot for the stars. I was one of those. Let me
tell you right now: hold yourself back, and start out slowly. Progress gradually. It
takes some patience, but this is the best advice I can give you, and I know that it’s
important because of experience.
It’s best to start out very easy, at a slow jog, and focus not on intensity but on how
long you’re on the road. Start out with a small amount of time — 10 minutes or 20
minutes, depending on where you are — and run or walk/run comfortably the
entire time. Do this for the entire first week, and even two weeks if you can stand it.
Gradually increase your time until you can run 30 minutes.
From there, you can stay at 30 minutes or increase the amount of time you run
gradually, every two weeks. But do not overdo it in the beginning!

Walk and Run Plan

If you are a true beginner, and cannot run for 10 minutes, you should start out with a
walk/run plan. Here’s a good one to start with (do each one three times a week):
1. Week 1: Walk for 10 minutes. Jog slowly for 1 minute, and then walk for 1
minute. Repeat these 1/1 intervals for 10 minutes, or until you become uncomfortable.
Walk for 5 minutes to cool down.
2. Week 2: Walk for 10 minutes. Jog slowly for 2 minutes, and then walk for 2
minutes. Repeat these 2/2 intervals for 10 minutes, or until you become
uncomfortable. Walk for 5 minutes to cool down.
3. Week 3: Walk for 10 minutes. Jog slowly for 3 minutes, and then walk for 2
minutes. Repeat these 3/2 intervals for 15 minutes, or until you become
uncomfortable. Walk for 5 minutes to cool down.
4. Week 4: Walk for 10 minutes. Jog slowly for 5 minutes, and then walk for 2
minutes. Repeat these 5/2 intervals for 20 minutes, or until you become
uncomfortable. Walk for 5 minutes to cool down.
You get the picture. The idea is to gradually increase your running time until you can
do 10 minutes straight. Then increase the 10 minutes to 12, and so on, each week,
until you can eventually run for 30 minutes. Now you’re a runner!
Online forums
In the beginning, you’ll have a lot of questions and want to share your progress with
 others. An online forum is perfect for that. Join a forum or two, read as much as you
can, introduce yourself, post your questions, post your weekly progress, and gain from
the experience of others.
A few good forums to start with:

 Cool Running forums

 Runner’s World forums
 About.com runner’s forums
Make it a habit
If you struggle with making running a regular habit, try doing it every single day at
the same time. Habits are easiest to form if you do them consistently. This may sound
contradictory to some of the advice above about starting slowly, but the key is to go
very easy in the beginning — nothing that will
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.

Once you do your first 5K, you’ll be hooked. That’s a warning.

Equipment
So what do you need to run? Well, running shorts, shirt and shoes, basically. Women
will need a sports bra (get a good one, trust me). Should you go out and buy the best
running clothes and shoes possible, even before your first run? No, it’s not really
necessar Theo đó, tháng 6 năm ngoái, sản lượng điện mặt trời áp mái từ 6.000
MWp đã lên 10.000 MWp. Trong đó, 1 tuần cuối của năm, con số ghi nhận
thêm là 3.000-4.000 MWp. Trong năm 2020, cơ quan điều tiết phải giảm 365
triệu kWh điện mặt trời không khai thác được. Theo phân tích của ông Ninh,
số điện này do quá tải lưới nội vùng, chủ yếu là khu vực Ninh Thuận, Bình
 Thuận và một số tỉnh miền trung. Đến nửa cuối tháng 11/2020, do tăng
trưởng nóng trang trại điện mặt trời và điện mặt trời áp mái, ngành điện phải
thực hiện khoảng 20 lần cắt giảm số giờ do thừa nguồn, tổng sản lượng cắt
giảm là 35 triệu kWh. Ngày 27/12 là ngày có công suất cắt giảm lớn nhất.

Theo ông, trong các giờ thấp điểm trưa không thể giảm các nguồn điện khác
mà bắt buộc phải cắt nguồn năng lượng tái tạo. Nếu không tính theo công
suất đặt năng lượng tái tạo ứng với giờ thấp điểm trưa, tỷ trọng điện mặt trời
lên tới 50-60% tổng công suất lắp đặt nguồn điện của hệ thống điện quốc gia,
đặc biệt các ngày cuối tuần. Trước đó, báo cáo tổng kết của EVN đưa ra con
số 25%.

y. You can get started running with any pair of comfortable sneakers and any shorts
and T-shirt.
But once you really get into it, you’ll want to buy some real running clothes —
breathable fibers, with some comfortable underwear built in (not cotton!) so you don’t
chafe. A running shirt is also good. If you live in cold weather, you’ll need some
breathable clothes to put over your shorts and shirt. I live in the tropics, so I can’t
advise you here.

Most important: good running shoes. This is the most important running

equipment, because it can not only make running more comfortable, but also prevent
injury. My advice is to go to an actual running store, where there will be
knowledgeable people who can watch you run and tell you what kind of shoe you
need (overpronator, supinator, neutral, etc.). If they don’t watch you run, they don’t
know what they’re doing. Get out and find a better store. Or do your own research
online and learn all about it.
Other things that you might consider, but that aren’t completely necessary:

 Reflectors and flashing lights if you run when it’s still dark.

 Body glide, or Vaseline, applied in the crotch, underarms, and anywhere you
might chafe — really only important for longer runs.
 Heart Rate Monitor: Best ones are by Polar. You can get fancy ones, with
GPS built in, or just a simple one that tells you your heart rate. This is useful if you
 do HR training, which is a way of optimizing your training. Probably not necessary
for beginners.
 Mp3 player: Also not necessary, but pretty cool and can add some inspiration
to your running. However, if you run on the road, headphones can be dangerous, as
you might not hear traffic coming your way.
 Fuel belt or Camelback: A way to keep yourself hydrated while you run. Not
necessary for short runs. Also, for longer runs (60 mins or more), I just place water
bottles along my route.
Mechanics
I can’t advise you here, as I’m not a trainer. But most of the time, you don’t have to
worry about this. Just try not to fall down. One thing to watch out for is how tense
your upper body is — try to relax your shoulders, relax your hands, relax everything
but the muscles needed to propel your body forward. The reason is that you may be
using extra energy (and tire yourself out faster) if you’re running with your fists
clenched, for example.
Later, after you get past the beginning stage, you can worry about stride length or
turnover rate. But for now, just worry about getting out there.

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