Q&A for How to Begin Running

Being able to get ready for a 5k in one month completely depends on your fitness level and your expectations. See if you can cover a distance of 3.2k now. If you can, you will probably be able to work up to 5k in a month following the plan starting at week 5. If you are OK with a slower time or walking part of the 5k, then go for it!

Assuming it's medically safe for you to start running, a great starting goal is one kilometer.

Gradually work up your length of time running. Once you have made it to 30 minutes 3 times a week, you can start to focus on other things like speed and distance.

There are a couple of important factors to consider. If you were running 5 miles one year ago, then your body will probably respond very quickly to the new regime of running again. Remember that 300 pounds – assuming have have more than 25% fat (check your BMI) — is putting quite a bit of strain on your joints, so work on reducing your calorie intake as well to get some of that weight off and minimize the impact on your joints. If you can run comfortably at 300 pounds, go for it!

That will be different for everyone. Listen to your body and try to get past the first five minutes; after that, things will start to feel better. If something hurts, stop and walk it out. Better to ease in than injure out.

There are so many great apps out there. A few to check out include: Running for Weight Loss, adidas Train & Run, Pumatrack and RunGo.

Try planning a reward for yourself (like a yummy breakfast or a good movie), or you could try getting everything ready the night before. Try writing yourself a positive note the night before, when you are feeling a little more inspired. Reading that note in the morning to motivate you to get up and start exercising.

Yes, and you should! The water keeps you hydrated and prevents cramps and dehydration. Take little sips at a time, or a few gulps if you don't want to take your bottle. You could also take Vitamin C, potassium, and magnesium for added benefits.

Drink plenty of water before you run. Try to jog at a steady pace and then build up the pace a bit as you go. When you are near the end, try to sprint as fast as you can, and, as soon as you're done, drink more water to stay hydrated.

Eat some carbs before running; they will provide you with ample energy. Try to avoid fat and protein, as they are harder to digest and may cause cramping and/or nausea while you are running.

You just have to keep going and ignore those people. Remind yourself that while they're wasting time yelling at you, you're bettering yourself and living a healthier lifestyle. You'll come out on top in the end.

This depends on whether you are in good shape. You can do strengthening exercises and run on the same day, but if you are very sore or tired the next day, cut back. Your body needs days off to rest and rebuild muscles.

Absolutely, if you're not too tired. The next day should be a recovery day to allow your body not to get too sore, or else you won't be able to continue running.

It depends on the length and frequency of your runs, as well as your diet. You will have to work hard to acheive that goal.

Everyone starts somewhere. Think of where you'll be in 6 months if you get out there today.

Your body needs to have resting days, so you should probably only run every other day at first, just so you don't get too sore. If you're in pretty good shape, you should be able to follow the schedule in this tutorial. If the schedule is too hard, just turn it down a few notches, and accept your slower time in the race.

I would suggest waiting 20-30 minutes to be safe.

As long as you are moving, it will still work for you. Also, you could set up an obstacle course to make it more interesting for you.

Use an elliptical machine for two hours a day, and push yourself. The elliptical machine will help your endurance and eventually make you faster.

You should gradually start adding more minutes once you achieve your first goal and continue on from there. Also, if you use the elliptical machine it helps you run faster over time. Be sure to hydrate and let your body repair after a tough workout.

I would suggest focusing on your breathing pattern; this is the area most people to not know about when trying to run longer. Just find one breathing pattern and stick to it. I usually do one breath followed by two small exhales, but it varies for everyone.

Yes. Studies have shown that people that listen to upbeat music run 17% faster than those that don't.

You could do interval workouts at a faster pace to get comfortable at running faster. For example, you could sprint for one minute, then jog for two, and repeat 10 times for a 30 minute interval run. This will improve your speed and stamina greatly.

You can walk, and if you feel you have energy, jog for short distances. As your health improves, you can slowly increase your speed.

Try walking. Once you can do 3 - 4 miles without stopping, put an occasional 45 seconds of running in your workout and build from there.