My go-to bras are the stock standard Nike bras like this: https://www.nike.com/t/swoosh-medium-support-womens-padded-sports-bra-b9qXentD/DX6821-502 . I hate the padding, so I just take out the pads and throw them out. I also like a brand here in the States called Rabbit -- I like their crop top/bras like https://www.runinrabbit.com/collections/crops/products/crusher-crop-womens-2 . I bought a test bra from CVG after Debbie mentioned them a couple of weeks ago -- will report back...

Here is the schedule to use to train for your first 5K. You can move over to this from the Walk/Run Interval Schedule when you're ready, when you get to the point when you can comfortably walk/run at least two miles, but 'comfortably' is key. If it's a struggle, at all, hold off on training for a 5K.https://docs.google.com/spreadsheets/d/1BPywhAj_r1TOQc9qThOu_5WFwHgeKD7LLGRzdxQVRfQ/edit?usp=sharing

Dynamic means moving. Before your run, do these dynamic stretches. It'll take just a couple of minutes, easy peasy, and you'll find it feels good.

As with running form, it's best to learn how to run, correctly - and by this I mean, efficiently - from Day 1. Besides form, maybe even more valuable than form, is cadence, the frequency of your steps. High leg turnover virtually guarantees success. Now, don't mistake this for speed. It is only remotely related to speed, and even then, it'll be months before you should connect the concept to speed. No, you want a high leg turnover, high cadence, at even the slowest pace, which is what I want for you for the first couple of months. This is a key secret that virtually no other coach's beginners are ever taught, but it makes a huge difference in your comfort, efficiency, and resilience. No matter what pace any runner runs, their leg turnover should be at least 170. That's counting each time either foot hits the ground. Now, when you try that, running in place, you're going to say, "That's too fast. I can't do it," but of course you can. When I coach beginners in person, they tend to say that, too. Then, I turn on a metronome, usually at 180 and have them stand beside me and step to every beep. They can always do it, always. The key is to take tiny steps. This prevents what we call 'overstriding' and helps you to be more comfortable for longer and makes each step easier on your body. Please watch the video.

Checklist: 1. Head up. Pretend there is a string pulling up from top of your head. 2. Head back. Tap on your chin as a cue. Don't let head tilt forward or jut forward. 3. Eyes focused on horizon unless running trails, which necessitates watching for roots. 4. Shoulders back, relaxed and down. Get regular massages to help relax your shoulders. 5. Arms make right angle at elbow. Pull back at elbow and let swing forward. Short motion. Do not pump arms. Arms do not cross in front of chest. 6. Fist is loose with thumb on top. 7. No bend at waist. 8. Slight lean forward from feet, utilizing gravity.