I'm new to running, where do I start?

I get asked this question a lot.

The short answer is when you are ready to begin. Assuming you are injury free and its safe for you to run, begin slowly.

And depending on your current fitness level and running experience, it's all about:

Duration and Effort. This is so much more important than Pace and Distance.

What does this mean?

If I said to a Olympic runner AND a first time runner, "Both of you go run for 20-30min easy at a pace where you can talk and breathe easy." We would find that both runners would have the same aerobic benefit, running at a comfortable, easy effort. But they would run dramatically different distances and paces. This is a fundamental principle in understanding the cornerstone of running fitness--the easy run.

So begin easy for you and don't over do it. You can start by walking for 20min and if you feel good, run for a few minutes at a time or less. It all depends on your current fitness level and injury history. My easy day runs are typically 45min-1hour, and I rarely look down on my watch to check my paces. I know what easy feels like.

Learning what these types of runs feel like is essential to understanding fitness. So go out and start simple. Be patient. Over time your fitness will change your baseline. You will see progress if you are consistent. We'll talk about speed & strength another time...