Well...
I started running a little less that four months ago, so I understand the shin pain, exhaustion and improper warming up. Here is what I found worked best for me. I now run 5 days a week for 45min-1hour a day. For me, it is heaven and private time and I am SO happy I decided to take up this sport. I tried to start running seriously a few times and found that the following is what helped me keep it up this time around.
1 - GET SHOES - but really good ones made for your kind of running (trail running, pavement running, treadmill etc...). They might be a bit more pricey, but I changed shoes into my second week because I could not stand the pain I got from wearing my old beat up trainers and realized that my legs didn't hurt and that I was able to stay in control of my body while I ran (I run trails in the forest - so controlling my landing is really important). Go to a sports store (no trendy sneaker place) and buy a pair of big, ugly, functional running shoes. Ask for advice. This will save you from a lot of pain and make you feel lighter because of the support. Your shoes can save you from injury so are worth investing in if you are going to be running often.
2- Run until you are really tired, then speed walk - I would give myself 30 minute time slots and if I could not finish I would walk until the end of the thirty minutes, or do the run-walk-run-walk as many times as possible. Set your time goals and stick to them. The run-walk system is a great fat burning tool and steady running is more cardio.
3- BREATHE - Extremely important, because nothing sucks more than having to stop for a cramp. If you get a little one, breathe deeply a few times, and it will usually go away. It is very difficult mastering the breath. I started training in cold weather and used to be gasping for air within ten minutes because I was not controlling it well enough. Yoga also helps, if you like to practice it. I started practicing yoga once to twice a week and I see now that it has taught me to keep my breathing balanced.
4- Be conscious of your body - If you land a certain way and it hurts, think about your landing and control it. If you scrunch up your shoulders and hunch forward be conscious of your posture...etc...The signs are always there, so listen to your body.
5- Before and After- I usually begin with a speed walk and end with a long stretch. Do not cheat your muscles out of these two things. You will feel it the day after or you might get injured.
Otherwise, I say nothing rocks more than a realllly good playlist of music that gets you going. Nothing helps me do the extra last mile more than some great music.
If you are running in extreme climate, get the proper gear. I run in the cold often, so have winter pants and shirts that are magic. I use silk gloves (but use whatever you like), which are super light and warm - and cheap. I also use a motorcyclist scarf - basically a piece of fabric that slides around the neck and can be pulled up to cover half of the face and can go as far up as the head in order to put over my nose and mouth in extreme cold - otherwise, it is reallly painful to breathe. It is made of a really light and warm fabric, which I prefer to the thick fleece that is usually available for snowboarders and skiiers. Get whatever you prefer...the motorcyclist scarf might be harder to find, but I ride so I have a few. It might just be easier to get a winter sports mask.
Well, I think I have blabbed enough for now...you can see that I love this sport
. Good luck on your journey to becoming a runner!
