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[quote=Anonymous]Congrats, and keep it up!  I'm a long-time runner (racing since childhood, did cross-country, run on alternating days for most of my adulthood) and I am always psyched when newbie runners in my circle ask me for advice.

My advice for you:
* Make sure you wear really good shoes, especially as a heavier runner.  (I'm 150 lbs so this applies to me too.)  They will generally lose their supportiveness/cushioning faster than shoes for a lighter person, so replace them at the first sign of "kicked"-ness.  I can typically take my shoes to 400 miles of running, plus sometimes more of walking.
* If something hurts - not soreness, but pain - dial it back for a few days and then pick it back up again slowly.
* Increase distance or speed, but not both at the same time or you can overdo it and get frustrated.  By this I mean, if you are currently running a mile at a time at a 12-minute pace, first work on running 2 miles at a 12-minute pace or first work on running 1 mile at 11-minute pace.  It generally gives you better results, I think.
* Remember to hydrate really well and if it's super hot outside, the treadmill can be your friend.  (also, nice cool mornings like we've had lately are perfect for running, even if you don't think of yourself as a morning person.)
* If your butt muscles ache, find a foam roller at the gym and roll over it.  It can hurt at first, but then feels amazing and I think it really helps.
* Don't combine a severe diet with running and expect to feel great while running.  It'll affect your performance.  Try to eat clean, and eat enough calories to fuel your running, including carbs. (right now your mileage is low enough that you don't need a ton of carbs, but carbs do fuel cardio so restricting them can make the cardio feel harder than it should.)
* Run different places so you don't get too bored.  google "gmap pedometer" for a good site to make up running routes.

good luck![/quote]

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