I sometimes get asked for tips on how to lose weight and how to get into running.  I usually share my own experience as that worked for me.  I always stress though that everyone is different so the advice I give is not professional advice but just based on what worked for me.  It is always important to talk to your own family physician before beginning any nutrition or exercise lifestyle change.  But still, there are universal things within my story that should be useful to most anyone seeking to live a healthier life and even get into the great sport of running.

To learn more of my story check out this article.  So back to the advice I normally give when asked…

I guess the best advice I can give is to concentrate on weight loss initially. The key to that is creating a caloric deficit. It is very helpful while doing this to try to cut back on refined carbs and sugar. You don’t have to be extreme like Keto rather just go low to moderate carb with your food intake. I strongly recommend tracking your calories in MyFitnessPal as this gets you used to the size portions and amount of daily food you should eat. While doing that, you can incorporate low impact exercise such walking, rowing or using an elliptical.

I did experience some low back pain and knee soreness initially. I had back surgery back in 2008. But any soreness I experienced when I began running later was more due to me still being overweight at the time and out of shape. When you feel like you’re ready to transition to running, it is a good idea to get the app C25K (couch to 5K) which helps by starting you out doing more walking than running but slowly transitions you to more running.

When you first start running, there are three areas that you will confront and need to learn: proper breathing technique, proper hydration, and running form (if you decide to venture more into distance running, a fourth area will be important to learn and that is nutrition). When you first get into running, your body’s natural instinct for breathing will be to hyperventilate or take quick, shallow breaths. Such quick, shallow breathing doesn’t provide enough oxygen to your blood and your legs will tire quicker. You must concentrate on slowing your breathing down and taking deeper breaths. This will provide more oxygen to your legs and will become second nature over time.

Hydration is very important. Not enough water intake, and even the best runner can become dehydrated leading to weakness or worse. However, it is important, especially if running more than twenty or thirty minutes, to replace depleted electrolytes as this helps your body process water. Electrolytes keep your blood from getting too thin and prevent hyperhydration or water toxemia (too much water in a short period of time can actually lead to death in extreme cases). I use Salt Sticks brand chewable tablets. Some prefer Gatorade or other sport drinks. Find what works for you. Running form can help you prevent injury and make running more comfortable. While there are many running shoes designed for heel strike running in order to lengthen stride and cover more distance, it is actually better for your back and knees to land more in the mid-foot and shorten the stride. Also, try to avoid unnecessary movements such as clenching fists or jaw or over-exaggerated swinging of the arms which wastes energy needed by your legs, heart and lungs.

And finally, pray for strength. God will give it. It also helped me to set short and long term goals. Setting running goals and visualizing them helped me to stay motivated throughout the early part of my running career. I’d mentally picture myself running an entire 5K without stopping, for instance, early on.

Please keep in mind that my journey began over 8 years ago. It takes time. Don’t expect huge success overnight and don’t let slow progress discourage you. Stay focused on the goal!  You gotta want it and want it bad because there will be days that it will be tempting to throw in the towel. That is when prayer, visualizing success, and remembering why you began this journey become very important.  Running is a great way to improve your cardiovascular and respiratory health. Feel free to reach out to me if you need any additional advice or encouragement. [Links, recommendations, and mentions of both MyFitnessPal and C25K are not paid endorsements and are based solely on my experience with these services.  Use of these products is governed by their terms of use and results may vary.]