I've been running regularly since August, gradually upping the distance, getting faster, and learning how not to obliterate my hips, knees, legs and feet. Although it took longer than I had hoped I finally managed to run a half marathon yesterday in the town of Aomori, Japan. It just so happened that the start line for their half marathon course was outside my hotel so I thought why not just go for it.
I set out with 2 running gel sachets and a bottle of water and started pounding down the coast road. 8.5km to the outside of the city, turn around back to the start, then over a road bridge for a few more Kms before returning home. I managed to PR my 10km, 15km, and 10miles and got a 1:51:03 for the half marathon.
I'm super stoked. Insanely pleased I got sub 2 hours on my first attempt, and I can't believe I finally did it.
My legs feel fine today, a little sore but nothing terrible.
Next milestone is the 30k. Let's fucking go!
It took a while to get the tightness of the running shoes right. Not too tight, just slightly loose. I can just about slip them on without undoing the laces. This helps with blisters. Too loose and you will get a lot of blisters from rubbing.
As for the running without injury, at the beginning I was constantly hurting my feet, hips, knees and had really bad shin splints. I was running too often and too far and my posture was terrible. It took me about three months to learn how to run properly, and the value of recovery time. I could have learned all this in a week if I wasn't so lazy and stubborn and simply refusing to look it up. Also stretching is vitally important before and after a run. All these things will come together in time to turn you into a running machine. Your body will amaze you.
Other things that help, run with water, and for 15k+ runs, invest in some running gels that you can consume on the run to keep your energy levels up.
Finally, on the days you aren't running, do some other exercises to keep your core and arms strong. I do 50 crunches in the morning and 50 before bed. As well as 20 pushups in the morning, 20 before bed.
Eat properly too. Make sure you get protein after exercising but ensure you get lots of carbs on the day before a big run.
This is a lazy man's guide, this is based on no plan, this is just what I've learned to do by doing everything wrong first. So if you are really serious I would suggest doing some research and spare yourself the agony I've been through to get here.