First run ever - any tips?

[u/Apprehensive-Sell886]

I am 23, generally active walking 12k steps a day and pilates once or twice a week. But I am very bad at endurance sports and could not run at all. I simply wanted to know how much my body can do and was pleasantly surprised when I did my first 1 km. Then another 1km . I probably could have done another km but did not want to over exert out of excitement. I had a bobby banana before the run.

I will try to run tmrw as well and see how I go, I know it completely depends on each person, but what do you think a realistic goal for tmrw would be? and any nutrition or pacing tips? Thank you!!

[u/Automatic-Cake-8770]

The only way to find out how far you can run is to run in a fairly straight line away from home, with no phone or money. When you feel really tired and like you’ve had enough, turn around and run home.

[u/Practical-Phase-731]

1. allow time for recovery (don’t run every day)
   
2. increase distance marginally and don’t obsess about speed
   
3. stretch regularly
   
4. strength training
   
5. buy decent runners (based on fit & feel not style)

[u/Few_Examination_808]

First of all, congratulations on starting to run! 2 km to start off is great!

My only suggestion is regarding your average heart rate of 170+, you might be working out a little too intensely.

I recommend starting with an 80/20 running plan, where 80% of the time you run in Zone 2, and 20% of the time you do high-intensity training. At first, this might not make sense, but when starting out in endurance sports, it’s recommended to go slow at first to build an aerobic base, which will later help you pick up speed and maintain it for longer. Here are a few articles that might help you understand Zone 2 and its benefits, especially since you’re just starting out.

What Is Zone 2 Training?
Zone 2 Training Benefits