RUN WITH TIM · 20 TIPS
I smoked for 23 years, usually two packs a day. Loneliness and stress sometimes pushed that to three.
I was overweight, inactive, and unhappy with how I was living. I decided my first change would be to quit smoking.
Whenever I wanted a cigarette, I put on my shoes and went for a run. At first, it was hard and boring. I hated running, but I wanted to change more than I wanted to keep smoking.
After a run, the craving faded. That gave me a reason to go out again. One small choice at a time, running became part of my life.
Today, I have been smoke-free for ten years and alcohol-free for six. I eat healthier and have lost about 30 kg (66 lb). I feel calmer, think more clearly, and take more time over decisions.
If I could start running again, I’d avoid these 20 mistakes. I’ve turned what I learned into 20 simple tips to help you save time and money.
Start with running shoes that fit well and feel comfortable. In ten years of running, I spent a lot trying different shoes. I’m 175 cm tall and about 80 kg. HOKA Clifton suits me best: soft, bouncy, and steady underfoot. Some pairs I tried lasted me only 3–4 months. I get about 8–12 months from a pair of Cliftons. That’s my experience; wear depends on how much you run.
Previous models are often on sale. If the shape and technology are similar, save your money instead of paying more for a small update.
You’ll hear a lot about electrolytes when you start running. Don’t rush to buy expensive drinks or powders. For an easy run under an hour in mild weather, water is usually enough. If you want to add electrolytes, a little table salt in your water adds sodium and chloride. It won’t replace every electrolyte.
You can walk during a run, or walk the whole time. Catch your breath whenever you need. Nobody will take your shoes away.
Zone 2 means easy running: you can still chat comfortably. Experienced runners keep much of their training easy. It builds the endurance that helps you run farther and improve over time.
Running two or three times a week means sweaty clothes and frequent washing. A drying rack gives you a place to hang your washed clothes, ready for the next run. After running shoes, it’s one of your most useful purchases.
Choose a route near home or work. Driving or walking far just to start can put you off running. A nearby route makes it easier to get out and return quickly when something unexpected comes up.
I run after work. Pick a time that suits you, like morning or after work. Knowing when to go makes getting out the door easier.
Searching for socks after a long shift is tiring. Keep your shoes, clothes, and keys together so leaving takes less effort.
Running can feel boring. But with my favorite songs, it feels more like dancing. Music lifts my mood, gives me a boost, and makes me want to keep going.
Take a photo of yourself before or after a run. Changes can be hard to notice day to day. Looking back at older photos helps you see your progress and keeps those running memories alive.
Follow runners and running clubs. Seeing their posts when you open social media can remind you to go for a run. You’ll also learn from their tips, experiences, and mistakes.
Look for bright running gear on sale. It helps you stand out in daylight, looks great in photos, and can help you feel more confident.
Run in the cooler morning or evening. Take water on long runs. Even fit runners can overheat and become dehydrated.
An affordable entry fee doesn’t always mean an affordable marathon. Travel, accommodation, meals, and any new running shoes or gear can add up. Work out the total before deciding to sign up.
I feel hungrier after running. Regularly eating more than your body needs can lead to weight gain. Fiber helps you feel full, while carbs and protein help you recover.
Approximate fiber per serving. Add fiber gradually and drink water.
A green smoothie is an easy way to get vegetables and fiber. Fiber helps you feel full. Start small and increase it gradually.
Makes 2 small glasses
Blend everything until smooth. Add water if it is too thick. Start with one small glass; refrigerate the rest and use within a day.
Green smoothie · Clean & Delicious
A similar recipe with spinach, avocado, and protein powder. The video uses different ingredients from the recipe above. In English.
Before a big decision, I like an easy run around 5–6 a.m. Quiet streets and cool morning air give me space to think. I leave music off and stop checking my phone or watch. Listening to my footsteps and breathing helps me return to the decision with a calmer mind.
A hat shades your face, and wraparound sunglasses that block UVA and UVB help protect your eyes. For exposed skin, add broad-spectrum sunscreen and protective clothing. A wide brim also shades your ears and neck; a running cap leaves more skin exposed.
A running club helps you meet friends who share your interest and learn from experienced runners. The group encourages you to keep showing up and makes running more fun. It is one of the best things you can try as a runner.
