When I first tried running, I ran about 1 km as fast as I could and got obliterated.
After that, I understood that I needed to rethink how I run and start slow and preferrably, be guided.
It's better than giving up on that idea, yes.
But I think it's not optimal.
# First Run Ever
It's best if you have something that can track your distance, such as a smartwatch.
On Samsung Watch, it announces your time, pace, heart rate and distance run each 400 meters.
But if you don't - don't worry.
At least try to track run time and distance (tracking your route on maps before or after the run), or use phone for geo.
Jog slowly. As slow and as long as you can, but without pushing too far.
Rest as much as you need and repeat as many times as you are not too exhausted.
Limit to 30 minutes.
Next, try to prolong your run segments gradually.
If you get to 15 minutes running non-stop, the next time you can try to hit your first 5K.
If you find that approach hard, then be my guest - try C25K.
C25K feels INCREDIBLY slow, so I doesn't fit everyone.
And frankly, you really might not need it.
In fact, with time, jogging without rest will get easier than starting and stopping.
As cars use more gas in traffic jams (constant start stop), your body does too.
If you do need to take a rest and there's no way out of it - do that.
You'll still be able to hit it in one run next time.
What helped me hit my first 5K was:
Making a detailed route beforehand, remembering how long the segments of my route are (split by bridges).
What I did (and still do), keep telling myself - I'll just run to that bridge.
And then the next one, and then one more...
# My Running Tips
* Hydration: You can (and probably should) run 5K or 10K without water - but make sure to hydrate before & after.
* Clothing: Just make sure it's free, doesn't get in the way and doesn't make you sweat more than you should
* Carry-on: Only take the essentials. It's good idea to have something like a "running arm pouch", where you'll put your keys, phone and credit/transit card (that's how I do it). The less stuff you carry, the easier it is. Even simply carrying a phone in your hand will tire & bother you.
* Mentality: Your mind will be tempted to give up before your body. Try to push through just a little bit [and then don't stop]. I almost went back home at 1 km of my 11.14 km run, glad that I didn't.
# My Path
I started this summer by jogging about 7 minutes, a couple minutes of rest, repeated two or three times.
After 3 or 4 of such runs, I did my first 5K in 38 minutes, with 3 minute rest at 3.5K.
After that I had about a week or two of somewhat light runs, and then I somehow managed to hit 11.14 km.
So far, I couldn't beat it distance-wise, but this record was set at 10 C weather.
But! My 5K time goes down, and runs get easier.
Current record is 33:00, and I have a feeling I can beat it.
# There Are Many Ways To Run
Try Everything. Variety is good.
* Sprints
* Interval Runs (jogging -> speeding up -> jogging -> ...)
* Trail Runs (Run in the forest! Get dirty! It's fun. But be safe & don't get lost)
* Traffic Light (Street) Runs - Only stop at red lights
Have a run with goal for maximum distance.
Or max distance at max speed, as long as you can.
Try with and without music, try different genres.
Morning and evening.
Hot and cold weather.
Fasted or not.
(But please, just be careful running in 25+ C, it can be dengerous)
# Bonus Tip
If you want to set a time record (e.g. for 5K), it's best to keep your pace consistent.
If you attempt to sprint from time to time in hopes to finish faster, you'll most likely fail.
It'll be a good interval training session, yes. But you probably won't set a record.