The picture was taken by Sister Dai at the Yinchuan Marathon.

Every time I write a marathon race report, many friends who want to start running leave me messages, saying, 'Old Zhao, I also want to run, but every time I read your race reports, it's either blisters or cramps, sunburn or rain. This is just too brutal, I can't bring myself to do it.'

Some friends ask me in detail, saying they genuinely want to try running but don't know how to start, how to choose shoes, where to run, or whether it's better to run in the morning or at night.

As more and more friends ask these questions, I decided to write a separate article to share my feelings and insights.

Before I start, I want to emphasize that this is just my personal experience and feelings as a marathon enthusiast, suitable for friends who are just starting to run. For those who are already systematically running or retired athletes with exceptional talent, please consider this article as light reading, and I welcome any corrections to help me improve.

Am I suitable for running?

Logically, running is a basic human skill, and healthy people are generally suitable for running. The difference lies in how fast or how long you can run. If you really want to try running, I suggest you get a comprehensive physical examination, especially a cardiovascular check-up. A doctor will give you a professional answer. If you fall in love with running, you'll likely end up on the marathon track, which is quite rigorous. After all, we run for health, not to push ourselves to the limit. Also, many of my flat-footed friends run and perform better than I do, so don't worry too much about flat feet.

Does running help with weight loss?

From my personal experience, I lost about 40 pounds after running for a year and a half. I am 179 cm tall, and my weight has been around 73 kg for the past year. For me, running is very effective for weight loss. However, I have also seen friends with big bellies run a full marathon in about 3 hours, saying that no matter how much they run, they can't lose weight. So, it's not an absolute answer. I can only say that running has a high probability of helping with weight loss, as long as you stick with it. How high is this probability? Well, at our running group dinners, out of twenty people, you might find one with a noticeable belly.

Does running hurt your knees?

Any sport can cause injuries. Even playing mahjong can give you calluses on your fingers, let alone running. However, based on my three years of running experience, as long as you warm up before running, stretch after running, don't overdo it, and don't show off, the likelihood of knee injuries is low. Fatigue-related soreness and pain are inevitable, just like your neck gets sore after being online for too long. It might be considered an injury, but a little rest will help you recover. Of course, if you insist on telling me 'you'll know when you're old,' I can't argue. Even people who don't run have knee issues when they get old, right?

Where is the best place to run?

If there's a university near your home, I suggest running on the rubber track at the university's sports field. Rubber tracks are softer than concrete and can provide some protection for beginners' knees and ankles. The sports field is relatively safe, without the traffic hazards of roads or the blind spots of parks, and it's convenient for buying water or drinks. If the university is far from your home, I suggest joining a running group. Running with others can provide you with experience and relative safety. I personally do not recommend girls running alone in parks or remote areas.

How many kilometers should I run each day?

If you're just starting to run, don't worry about this question. Your muscles and joints are in an adaptation and growth phase. My personal advice is not to push yourself. Run as much as you can, even if it's just two or three kilometers. The main goal during this period is to develop a habit of exercising. Improving performance is a future concern. Also, in the first two months of running, don't think about running every day. Running every other day is already great.

What if I can't keep running?

Many friends set high goals for themselves when they start, like running ten kilometers or running for an hour. It's really unnecessary. When you start running, run as long as you can. If you can't keep running, slow down. If you still can't run, walk a bit, drink some water, and then continue. If you really don't want to run, walk two laps and call it a day. It's just running; there's no need to push yourself. The more you push, the more uncomfortable you'll feel. If you feel uncomfortable, you'll start to hate the sport, and then there's no point in talking about efficiency and results.

Should I run in the morning or at night?

You're not a professional middle or long-distance runner, so this is the least important question. It entirely depends on your lifestyle and schedule. As long as you're willing to go out and run, whether in the morning or at night, it's definitely better than lying in bed eating snacks. For example, I run an hour after dinner every day. It's not that I can't get up in the morning; I just don't like running on an empty stomach. I feel hypoglycemic after running five kilometers. If you make me get up early to eat breakfast before running, it would be even worse. I'm the type of person whose whole day is ruined if I get up too early.

What kind of gear should I use for running?

Ordinary sports T-shirts, shorts, and socks will do. Avoid pure cotton clothes because they stick to your upper body when soaked with sweat, affecting your breathing. As for shoes, the so-called four major brands of running shoes are better (you can search online). However, to save money, I suggest buying the cheapest pair of running shoes from a regular sports store to try first. There's a high chance you won't stick with it, so it won't be a big deal if you end up throwing them away. Once you get hooked, friends will naturally recommend various running shoes to you.

Any dietary considerations?

For friends who are just starting to run, this question is almost negligible. Eat whatever you want, just as you usually do. Even now, I eat spicy hotpot and fatty braised pork without any restrictions. However, if your goal is to lose weight, avoid late-night snacks. Eating late at night is very detrimental to weight loss and can severely affect your confidence.

What if I can't stick with it?

Running doesn't require persistence. Once you experience the benefits running brings to your body, you'll naturally fall in love with it. When will you experience these benefits? After about two months of running, you'll notice significant improvements in your heartbeat, breathing, and muscles, and a substantial reduction in body fat. Many friends who couldn't stick with it gave up during these two months of hardship. If you can't stick with it or your body can't adapt, then give up running and choose another sport you like and can stick with.

Finally, running is not a cure-all and can't treat all diseases. It's just one of many sports, no different from basketball, soccer, swimming, or badminton. It doesn't make you superior or inferior.

However, for most people, exercising is definitely better than not exercising.

*The copyright of this article belongs to the author. Unauthorized reproduction is prohibited.
The article only represents the author's views and does not reflect the opinions of Codoon.