so we know starting running is hard. 
here’s 10 things to think about when you’re starting running, or even if you’re a seasoned runner, i guess, and need a refresher? 

1. shoes: always always get good shoes. spend the cash. your feet will thank you. your ankles will thank you. your knees will thank you. your hips will thank you. your brain will thank you because it isn’t thinking about how awful all those things are feeling. 
2. if it ain’t broke, don’t fix it: regarding shoes. i have flat feet. and heel spurs. and plantar fasciitis. three-ish years ago i decided to go see a podiatrist. until that point, i’d been wearing walk-fit inserts in my shoes, which were doing ok, but the foot wasn’t 100%. first the podiatrist gave me custom inserts, which had NO arch support. went back, and he gave me a cortisone shot, which lasted maybe 6 months when i started getting weird shooting pains down my foot that turned my second toe numb. went back, got a second cortisone shot, which helped for about 2 weeks, then my foot was just a mess. the shot had obliterated my heel’s fat pad. finally saw a podiatrist again up here in STC, who sent me to physical therapy. 11 sessions later, my foot is about 80% to capacity (and feeling sooo much better in the mornings). but i was still getting those shooting pains to the numb toe. WHAT THE HECK, FOOT. i tried different shoes, different lacing, different socks, etc. nothing. finally, i went back to the walk-fit insert. HALLELUJAH. no more shooting pains. we’re back to square one, but that’s ok.
3. underwear: hefty in the ladies department? get a good bra. yes, you’ll spend more on it than you would on a $10 sports bra at walmart, but it will support the ladies, and you won’t have to worry about things bouncing around and causing pain. also, GET A FITTING.
4. speed: this isn’t a land race! unless you’re training to win the boston marathon, there’s no reason to kill yourself. the only person you’re in a competition with is yourself, so take it slow and easy. you can add speed, but do so gradually. i feel like this is half the reason people quit: you try to run so fast right out of the gate, that there’s no way it can be enjoyable. really, slow down. you’ll be able to run farther distances, too, before you pass out.
5. stretch!: stretch out a little bit before running, but not too much. then stretch a ton after running. i make the mistake of forgetting to stretch after races, and then i can’t move for the next three days. 
6. your toes: you will get callouses, blisters, broken nails. keep your nails trimmed short. make sure your shoes’ toeboxes are wide enough. if you feel something rubbing your toe in your sock while you’re out on a run, stop and get it out of there! you’re just inviting a blister. one time i was out and felt a piece of dirt/sand between my toes and didn’t think it would be a big deal. i had to wear a huge bandaid on my toe for the next two weeks til the blister subsided.
7. the suck: some days it will suck. huge suck. other days it will be fantabulous. persevere through the suck and enjoy the crap out of the awesome days. 
8. the fat girl: if you were like me and 260 lbs. when you start running, there is a phobia of people watching you jiggle around the track. when i started, i went to the track at 10 p.m. to decrease the amount of people who saw me. now i don’t care who sees me, but i certainly don’t make eye contact with anyone driving past me. i haven’t gotten any catcalls, so i think i’m in a weird sweet spot where i’m not skinny enough for guys to yell things at me but not fat enough for the same guys to yell different things at me. 
9. wave: while drivers are usually jerks, other runners, walkers, and bikers aren’t, for the most part. pass someone on the trail? wave! even if you see someone across the street puffing away like you are, do the runner’s wave: left hand up and a really breathy hi.
10. for heaven’s sake, keep it up!: like i said before, the only person you are really in competition with is yourself. running is not a team sport (well, most of the time not a team sport). YOU have to want this. YOU are doing this for YOU. you’re gonna hate it sometimes and question why you keep dragging out those shoes. but then you’re plodding along and get to kick your way through a big pile of leaves in the fall. or you run past a giant lilac bush in the spring. or you see a fantastic sunset. or it’s the perfect temperature and humidity for a run. or you get a personal best time. (usually those last two happen on the same day.) but really the best part to keep it up is because you know you’re doing something halfway decent for yourself, and at the end of the day, sitting on your couch eating that slice of chocolate mousse pie, you know you’ve earned it.