Hello folks. My name is Matt, and I have a few questions from people who would have a better answer than "You're an id**t." By the way, unless you're in the mood for a little flavor, you can skip to the bottom two paragraphs.

I'm 24, and I was a very athletic person. I trained for MMA for 5 years, until I broke my hand this past August. One thing led to another and not only did my training stop, but I also had started smoking and doing generally dumb things again.

I've quit smoking now for about 2 weeks (I forget how long because I found the only solution was to just push any thought of it out of my head). I've re-vamped my eating habits entirely and I'm being a healthy person again and loving it. I've also decided to focus on LSD running now as well instead of MMA training. Every sport has it's sacrifices to be made, and for the time being, I'm a little tired of getting punched in the face all the time.

So I started running last week. I did a hilly course, and stopped once to pick up my water bottle and another time because there were three dogs running outside of their yard (they also took what was left in my water bottle in my attempt to befriend them). I got back to my house feeling tired but good, and looked at my watch for the first time since starting the run and was surprised to find I did the 3.43 miles in 28 minutes.

That encouraged me, and after taking a few days off because of legs that didn't like to stand in place, I ran yesterday as well on a course I know to be a solid half mile, and ran it to the ultimate distance of 3 miles. Again, right around 28 minutes, and I felt fine. Today my only pain is in my feet, since I have feet as flat as Kansas, and my Saucony's can only do so much for them.

I have a 5k race I am participating in this Sunday, just because seeing the poster was what made me get all excited for running and athleticism again. I was in a funk and am back out of it again.

My brother is a great long-distance runner. He was an Army Ranger and even before that found running to be his favorite sport. We have very similar genetics, to the point that people can't tell us apart except for our hair color and that he's 9 years older than me. I've known for a long time that genetically/spiritually/whatever-ly our family has a talent for endurance. We thrive on putting ourselves through pain and pushing past whoever might be next to us and saying, "Yeah, two more miles, let's go!" We can just go go go.

So what it boils down to is this; I am 24, 5'8 and 195 lbs (more of that is fat than it should be, I fought at 185-ish and lassitude breeds weight gain). I've got flat feet that are improving because of bare foot weight lifting and wearing inserts when I am at work. I am physically and mentally capable of doing more than beginner workouts, but smart enough to not start running 20+ miles a week. Anyone able to give a guy a hand with this?