Starting running...How?

AshleighAnn72
AshleighAnn72 Posts: 83 Member
in Health and Weight Loss
Hi,
I was thinking about starting up jogging/running...but I can only run for like 1 min each time then need to walk.. I've never ran in my life, i feel embarrassed to run on the street but there isn't anywhere else to lol. How did you guys get past this..? :)
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Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    C25k
  • Maxematics
    Maxematics Posts: 2,287 Member
    Orphia wrote: »
    Run a bit, walk a bit, run a bit, walk a bit.

    You can use an app to train you, too.

    I used the Couch to 5K program (developed by sports scientists) app by Zen Labs, which literally gets you from the couch to running a full 5 km.

    It took me 10 weeks, running/walking 3 times a week.

    I started it in September last year.

    It has you run a bit, walk a bit, run a bit, walk a bit.

    It was a great start to my running habit. Since then, I've fallen totally in love with running.

    I ran 21 km without stopping in June.

    Best wishes, @AshleighAnn72 !

    Exactly this! I knew I wanted to take up running last year when I was first losing weight and all I knew was I couldn't last longer than a minute. My big problem was my pacing; I assumed to be considered running, you needed to go at your max speed. I was so wrong.

    I also chose the C25K app by Zen Labs. There are others, sure, but I really felt like that app was the best. They have a free and paid version; I got the paid version of it and I didn't regret it one bit. I started it last June and finished that summer. I went from 30 seconds of running and having to stop to going for 30 minutes without stopping by the end of that program. I cannot sing its praises enough.

    I moved onto the 10K trainer after that but, due to the weather outside after a while, I couldn't run in the park anymore so I stopped. However, I missed running so much and would run on and off when it hit spring, so I just restarted the 10K trainer last week. I moved right onto the week they leave off C25K graduates because I felt like I could handle it even after the long break. I completed the week with ease and could have kept on running without the rest prompts, so the improvements you see from C25K will stay with you if you keep active! I have 5 more weeks of the 10K trainer and will be moving on to the 13.1 half marathon trainer after that. I never ever thought I would be running, but here I am. Good luck!
  • cecsav1
    cecsav1 Posts: 714 Member
    Another vote for Couch to 5k. :) Take it slow, and don't be afraid to repeat a day, or even a week, if you need to. Good luck!
  • SingRunTing
    SingRunTing Posts: 2,604 Member
    +1 for c25k

    A few tips:
    -run slow. Even if you can walk faster than you are running, that's ok. The goal is to build endurance, speed will come later.
    -repeat weeks if you need to. It took me three tries to get through the program. The difference with the successful attempt was that I repeated weeks if I didn't feel ready to move on.
    -mindset makes a difference. Running is just as much mental as it is physical. If you think you can't, you won't. If you believe in yourself, you can accomplish more than you imagine.
  • sianlr87
    sianlr87 Posts: 72 Member
    Another vote for c25k. I've used it before and have recently restarted the c25k as exercise wasn't a priority when my horse had to undergo an operation and rehab work. I use the zen labs one. I would definitely recommend getting decent shoes, as these make a lot of difference. Just make sure you get them fitted so you get the right type for your feet/gait.
  • afatpersonwholikesfood
    afatpersonwholikesfood Posts: 577 Member
    Also look up the Galloway method.
  • Colorscheme
    Colorscheme Posts: 1,179 Member
    I hate c25k, it's boring. I started with intervals and Leslie Sansone's Walk Away The Pounds on Youtube. As I got better, I started progressing to jogging, and worked up from there.
  • lnd0718
    lnd0718 Posts: 22 Member
    one foot in front of the other. sounds silly but, when I stopped focusing on how much it sucked and how "bad" I was at running it gets better. And, I tell myself this a lot just one foot in front of the other. You will quickly find out that running is way more mental than physical after you lay a bit of foundation.
  • kchartinc
    kchartinc Posts: 21 Member
    The best advice I ever got was to go slower. Even if you're jogging at your walking past, do it anyways. You'll naturally get faster as you go.
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Download a free interval timer for your phone. Aim to run/walk 3-4 times a week.

    First week walk 3 minutes, run 1 minute. Repeat 30-45 minutes total.
    Second week walk 3 minutes, run 1.5 minutes. Repeat..
    Third week walk 3 minutes, run 2 minutes. Repeat.
    Fourth week walk 2 minutes, run 3 minutes.

    By that point you can try adding in an 'extended' run of 5-10 minutes and see how it feels. The body is an amazing thing, and when you 'train' it - it improves quickly.

    AshleighAnn72 wrote: »
    Hi,
    I was thinking about starting up jogging/running...but I can only run for like 1 min each time then need to walk.. I've never ran in my life, i feel embarrassed to run on the street but there isn't anywhere else to lol. How did you guys get past this..? :)

  • laur357
    laur357 Posts: 896 Member
    I'm running a few miles every other day thanks to C25K, and I never ran before. Not even as a teenager (horribly unathletic).
    I like the Zen Labs app, but you can just just do the intervals mentioned above if you prefer. There's also a zombie-based app that adds a storyline to your training.

    My own tips - run slow. So, so slow. Barely faster than you walk. Speed comes as you add distance. And, I think running outside is way more fun than indoors.
  • girlinahat
    girlinahat Posts: 2,956 Member
    I know people say put one foot in front of the other, but it's NOT actually that simple. Consider your posture, read up on running form, think about your body as you run, think about what's in front of you and how you are going to place your feet. Don't lean back when running downhill - all you are doing is putting the brakes on and possibly jamming on your heels. Lean forward from the ankles, use your arms to help you run and keep loose.

    thinking about HOW I run keeps me occupied DURING my run and helps me get through some of the boring bits.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i did zen labs c25k
    i got fitted for shoes at a running store too. most have workshops and running groups.
    overall, I've found that the running community is extremely supportive

    i run mostly indoors, so then i can watch tv on the treadmill.

    i also started running early in the morning with my dog. less people to stare at me-not that they did but that's what i thought
  • apullum
    apullum Posts: 4,838 Member
    Another Couch to 5k vote here. I started where you are a year and a half ago, could barely run for a full minute. I finished my first half marathon in June.
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Running outside is AWESOME. Its very different than a treadmill. I am NOT a fast runner and long ago gave up hopes of that changing. But I was amazed to learn I run faster outside. On a treadmill I run 5.0 mph. Outside I average about 5.25 mph with some walking intervals factored in.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i run faster outside too. so i like running mostly indoors and surprising myself with a few outside runs
  • vespiquenn
    vespiquenn Posts: 1,455 Member
    edited August 2016
    I agree with C25k and go slow. I'm just going to take it a step further and suggest what my physical therapist, who has been helping me with running form due to an injury, suggested to me. Grab a metronome app, pick a cadence you want to achieve, or steps per minute, and do not go faster than that. So each beat is when your foot hits the ground. It really helps keep your form correct while starting out, and if you're running outside, it helps you keep a decent pace without tiring yourself out. You could even use music. I set up Spotify by entering the cadence I want, and Spotify finds the music with that many beats per minute. By doing that, I find myself tiring out less and running pain free because my form is a tad bit better than the newbie form I had going prior.

    I know it's quite a bit to think about, but I wish I would've been doing this from the start. But hindsight is 20/20. :lol:
  • robininfl
    robininfl Posts: 1,137 Member
    I would try the couch to 1 mile app first, and once you can run a continuous mile it will be easier to transition to running longer distances.

    But basically, you are on the right track. Just run for a minute, walk for a minute. Do that for a half hour if you can, or as long as you can. Next week, run for 1 minute 15 seconds, walk for 50 seconds, and so on, until you are running a continuous distance.
  • jennypapage
    jennypapage Posts: 489 Member
    +1 for c25k. i started like you, having never really ran in my life, even as a kid. week 3 and i can already run for 3 whole minutes. never thought it would be possible. just go out and do it,don't overthink it.
  • Philtex
    Philtex Posts: 1,207 Member
    One more vote for C25K.

    I run a lot on a treadmill. Do you have access to a gym? Some people find a TM boring but I think it is great for controlling your run in both time and pace.
  • mom2my4boys
    mom2my4boys Posts: 148 Member
    I started with the mindset that i could do ANYTHING for 2 minutes. Gradually, I built up from there. Now (2yrs later) i can run 10k, if i want. Good luck and have fun!
  • enterdanger
    enterdanger Posts: 2,447 Member
    I'm another vote for c25k. Got my fat but running.
  • kdcornwell92
    kdcornwell92 Posts: 1 Member
    edited August 2016
    Read this article, I am a runner but starting was hard and this is still super relatable. Keep going and don't get discouraged!http://running.competitor.com/2014/03/training/slow-is-a-state-of-mind_70265
  • RavenLibra
    RavenLibra Posts: 1,737 Member
    Running is not and should not be for everyone... spend some time observing people running... and you will see what I mean... that does not mean you shouldn't give it a try... it just means that be aware that not everyone is a natural runner... and that you might do yourself more harm than good...c25K is a good place to start ONCE you are ready to begin running...I suggest you work on your cardio and your leg strength before hitting the high impact task of jogging... 2-3 months of regular steady state cardio on a low impact machine ( elliptical and or stationary bicycle) along with exercises to strengthen your core(abs and lower back), knees, and ankles... and some yoga to increase flexibility ... THEN give running a try.
  • cbihatt
    cbihatt Posts: 319 Member
    You have to start where you are. If that means running for one minute and then walking, do that. It will get easier, but it may take awhile.

    Try not to be embarrassed. It may be hard at first, but once you start to see improvement, your confidence will soar!

    I second the recommendation of Jeff Galloway. His method is much preferable to C25k, in my opinion. I also recommend strength training and cross training. It will do wonders for your running.
  • MiamiSeoul
    MiamiSeoul Posts: 1,809 Member
    Just finished W1D1 of C25K, because I've been walking for a few weeks, today was extremely easy. Good luck!
  • richardgavel
    richardgavel Posts: 1,001 Member
    As someone who is a runner, I echo the idea of going slow in your pace. There is a big range of speeds between walking and going all out. People getting into feel bad cause they can only "run" a minute or so, but theyre going all out. Runners RARELY run at maximum intensity. Most of it us done at a pace you can hold a conversation at.

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