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How to start Running

Let me bring you back to 2013. I recently took a gap year off from university because I couldn't afford to pay tuition and moved back in with my mom and sister. Now picture this, a 200lb 5'7 overweight basement-dwelling bronze V League of Legends player whose day consisted of sleeping, eating and gaming. It was a comfortable lifestyle, but it wasn't meaningful. Spending countless hours trying to rank up the ladders of League but for what? At the end of the day, I didn't feel or look any better, if anything, I felt like crap. One morning, I decided to go for a run (switch things up) along the trail near my house. All I remember is pain. Huge doses of pain. Worse than getting demoted in League. Unlike playing video games, in the end, I felt like dying, but it was massively rewarding, and it got me hooked ever since then. 









Running is a great form of exercise for those looking to get active and improve their physical and mental well-being. If you're a beginner runner or new to working out, starting can seem overwhelming. But with these three simple steps, you'll be well on your way to lacing up your sneakers and hitting the pavement in no time. Don't worry if you look like Homer Simpson running, we all do when we first start!

1. Start Slow: Starting slow is key when you're just getting into running. Start with short runs, alternating walking and jogging until you build up your endurance. Gradually increase the amount of time you spend running, and before you know it, you'll be ready for longer runs. The general rule of running is to never increase your weekly mileage by more than 10% a week. For example, if one week you ran a total of 10km, don't go David Goggins and run 30km next week. In the short run, you will get by, but eventually, you will literally break down because your tendons, muscles and joints are not used to the volume. You are not David Goggins! If you are planning on running your first 5km race, please check out my article for a free running plan. 

2.  Find a Running Buddy or Join a Group: Running with a partner or in a group can help keep you motivated and make the experience more enjoyable. Try joining a local running club or find a running buddy who is at a similar level to you. This will also provide you with an opportunity to share your running experiences, ask for advice, and make new friends who share your passion for running. If you are in the Toronto area, check out Northern Endurance's Social Thursday runs at Axis Therapy & Performance!















3. Get the Right Gear: The right gear can make all the difference when it comes to running. Invest in a good pair of running shoes that provide proper support and cushioning. Running shoes can be found at specialty running stores or sporting goods stores. You may also want to consider purchasing comfortable and breathable running clothing to keep you cool and dry on your runs.​ Again, if you are in the Toronto area, I highly recommend the Runner's Shop near Spadina and Bloor. The staff are super friendly and will take the extra needed to help you find the perfect shoe!


Running at first will suck, it's every sports punishment, but if you persevere, it will change your life (for the better).  Start slow and try to make it fun by running with a friend or joining a running club! Having comfortable shoes and clothes makes a night and day difference (would you run in wet socks?). But most importantly, just start and take it one step at a time! 

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