How did you start running?

Kimberrh6

Dear Weightloss pals,

I have tried many times to start running but just get discouraged. I want more than anything to be able to run a 5K whenever I want. I'm a beginner and just want to know, how did you start running? And how do you control your breathing??

I'd love to hear your advice! Thanks!
Kim

thatjeffsmith

did the C25k program - and I literally went from couch (no running!) to doing 5k's a couple times a week. It works!

theoriginaljayne

C25K, definitely. I believe the name was changed to "Ease Into 5K," though. It costs a couple of dollars on iTunes.

jamiem1102

I started by using the ZombiesRun! App. It's awesome.

cowgirlashlee

A lot of people I know have had success with Couch to 5K, but it wasn't the program for me. I'd been a runner in the past (middle school and high school years) and just got lazy in college. I just set daily goals for myself now for my run and if I make it great, if not I push myself that much harder the next time. That's the only way it has worked for me, because the run then walk then run again method from C25K just put too much strain on my knees and I ended up spraining an ankle last fall trying it.

kita_254

I am in my second week of Couch 2 5K and so far so good. I'm not a fan if running, but like you, I want to be able to do it. Might give it a try :-). It's only 3 days a week and if you don't feel comfortable moving to the next level you don't have to. Check it out. Hope this helps!

jmc0806

I decided about a month ago, on a night that I was bored, to go to the track and run and I've been addicted since. I didn't bother with the C25K or anything but the first day I could barely run 1/4 mile without stopping and yesterday I completed a 5K for fun after work in 30:46, so I guess it just clicked. I still suck at controlling my breathing though.

Joreanasaurous

did the C25k program - and I literally went from couch (no running!) to doing 5k's a couple times a week. It works!

This. C25K is a program that has three runs each week. It alternates between walking and running until you are able to run 5k.

bushidowoman

I started the Couch to 5K program on April 23 (never ran in my life before then.) As of today, I can run a 5K in about 25 minutes.
I breathe in rhythm with my steps, slow breaths in through my nose and out through my mouth. Unless I'm running with my husband...I have found I can now carry on a conversation with him while we are running.
I think if I can run, anyone can! Good luck to you!

glin23

I went from the elliptical to the treadmill to running outdoors.

KateRunsColorado

I think I'm one of the few who did not do the C25K...

I think I did something similar though without really realizing it. I used a treadmill and would run for a few minutes and then walk for a few minutes and repeat. Once I got more comfortable with that, I would run for longer.

No matter what your approach though, the key is to GO SLOW. You'll enjoy it a lot more, and be more likely to stick with it. I would run on the treadmill at 5.5 MPH - which is about an 11 minute mile I think. But don't feel bad if you go even slower than that...in fact don't care what people think! That's another obstacle you need to get over! Just do your best and get out there! You can do it!

I started running just barely over a year ago and love it now. I've since ran an 8K, a 10K, a 6 mile ascent run, a Half Marathon and a 25K. I'm now training for a 17.1 mile mountain run and a full marathon! Running is such a great sport because it's all about competition with yourself and proving to yourself that you can get better and accomplish new goals!

You can totally run a 5K!

DenyseMarieL

I was never much of a runner, and thought I would hate it. One day, I just decided to do it. And I love it! I ran for years, then quit for a while due to a knee injury. I started up again a year ago.

Do use the running programs. I started with the 10K for Pink and it was great. You run for a few min, and you walk for a bit, then alternate. Noone expects you to run full on right from the get go. Your breathing will regulate itself. The first few weeks are SO hard, because you think you will die....lol.

Get some decent runners, and run in something breatheable and comfortable. Make sure if it's hot out, you hydrate before and after.

You will know if running is your thing. The only way you will know for sure is to try it!
Good luck!

atlchc8

Work on breathing for long distance running; you have to be able to control your breath or you're going to keep stopping. When you start to get tired, breathe in your nose and out your mouth really hard! This helps circulate oxygen throughout the body and re-energizes you. Most importantly, start off slow. If you can only run as fast as a slow walk do that and just keep running. For me not stopping while running was the biggest hurdle. I have to have music and concentrate and tell myself, keep going girl you got this! Once I ran a mile straight without stopping I felt like, I can do this!

Rosebudevol

I ran on the treadmill till i built up enough to feel like running out side. and man was that a change. but then I got the Zombie run app and it was WAY fun. now i use different apps to help better my 5k times.

action_figure

I did 5K training with the "Zombies, Run!" 5K training app. It was fun. I also have the game.

BSdevon

Friends -> Endomondo app (challenges, Personal Bests, Tracking cals) --> The London Olympics 2012. Usain Bolt etc.. Inspiring. Invested in a good pair of running trainers from Nike to New Balance.

running_free_1984

I just went at a speed which was comfortable (even if very slow) and ran as far as i felt i could manage. Sure enough it just got further and further and faster and faster. A combination of that and a massive weight loss really helped.

Slow and steady with small increments in goals.

running_free_1984

Breathing; all i can say is keep doing it...

An amazing runner once told me to breath as if from your stomach. That way you really get the air in efficiently. I was never good at the in through the nose out through the mouth thing so just do what feels comfortable.

kgalea

I went from the elliptical to the treadmill to running outdoors.

^^^ This

I started to build up cardio endurance on the elliptical, then mixed in jogging/running on the treadmill. At the same time I would do step aerobics/strength classes at the Y. There was a lady there who was in her early 70's who said "If I can run a marathon, so can you" (I was in my mid 30's). Well, that sounded like a challenge to me. I began reading as much as I could about running, talking about running with friends of mine who ran and eventually signed up with Team In Training. I followed their training plan/ran with the group when I could + a friend of mine met with me weekly and gave me a plan he wanted me to follow for the week. I was very well prepared for the marathon and felt great through the entire thing - danced at the Team party afterward. This was in 2004. Since then I have run 5 half marathons and several other shorter races (5k, 4mi, 10k). I'm trying to get back into it to some extent, after not running much since I started working full time (outside the house) 4 years ago.

One of the best books I read was "Marathoning for Mortals" by John Bingham. It was a very easy read, with many fun stories from him and his co-author. He discussed breathing techniques, which I have adapted (basically 3 steps in, 2 steps out, though depending on my pace I sometimes do 4 in, 3 out - always an odd total of steps) and has worked pretty well for me.

Good luck with your efforts to become a runner!

running_free_1984

Oh yeah, today when my breathing got all out of sync i sang along with my music a bit and it really helped... Weird.

you may not want to do that if you're at the gym or in the street though... I was on woodland trail so no one to hear that ^_^

Legs_McGee

I just went out and ran until I couldn't breathe, and then walked a bit, and then ran until I couldn't breathe, and then walked .... and then eventually I didn't have to walk anymore.

Gwen_B

I started a quarter of a mile at a time and now I am up to 5 miles. Breathing is the hardest part, so I just turn my music up so load i cant hear my breathing and I no longer concentrate on my breathing, just running!!

TheBeerRunner

I set a goal and kept working towards it. I signed up and paid to enter a 5 mile race (10k) and wasn't going to not run it. It is very important to ease into it, listen to your body and don't over do it. C25k works well for lots of people, but it's not for everyone. Check out Hal Higdon's training program for a 5k, it's a bit different, but it will get you to the fitness level required to run and finish a 5k in 8 weeks. http://www.halhigdon.com/training/50933/5K-Novice-Training-Program

Also, the MOST important thing is don't start running with speed in mind, run for distance an endurance, then build speed. OH, and breathe in through your nose and out through your mouth... You'll take in far more oxygen that way. Best of luck,

litatura

I started out walking briskly and on a really high incline on the treadmill and once I got down to a manageable weight and built up my endurance, I was able to switch to strictly running without difficulty (although I was a runner in high school, so perhaps my body 'remembered'). Now I focus on improving my speed and distance.

I'm also asthmatic, so I've always had to be conscious of my breathing. I'm a mouth breather and I take slow, deep breaths (shallow, rapid breaths will tucker you out quicker).

Satch131

I followed a C25K also. There are so many different apps out there. And some are free. The one I use runs in the background, so I can listen to my own music. The app prompts me when it's time to run or walk and tells me for how long. The first few weeks your running/walking for maybe 18 mins. Then it increases a few mins each week until you reach 30 mins. You work out three times a week. At the end of 15 weeks, I was running 5k no problem. I was 50 when I first started running, so people shouldn't let their age stop them! Unfortunately I stopped running last year (plantar fasciitis) and I just recently started again. Glad I still have my app to use! Good luck!

Kimberrh6

Wow, thank you all so much! You've all given me such great information! Thank you!

SpleenThief

Lots of folks used C25K. I didn't. At 285 pounds I didn't know anything about running so I figured I'd just go out and run as far as I could. I made it a half mile in 7 minutes and had to walk back. I did it again a few days later. And again. Then I added when I could, held steady when I had to. It took me about a month to be able to run three miles.

Lots of ways to skin this cat. C25K is popular for good reason, but there are other options out there. I will say regardless of what method you use, when you start, your running should be at a conversational pace.

RunnerElizabeth

I started with one of the many c25k variations. Once I got to 8-12 minutes running straight, I was having pain in my pelvis on the walk intwrvals and couldn't start running again. The pain was related to child birth. Anyway, one day I decided to just try and run a little longer. And it turned out I was fine if I kept running, so I changed my plan and instead of running intervals I started gradually increasing time instead. You just have to pay attention to what works for you.

9thChakra

Hello! I only read the OP so someone may have said this already.

http://www.amazon.com/The-Beginning-Runners-Handbook-13-Week/dp/1553658604/ref=sr_1_1?ie=UTF8&qid=1374631578&sr=8-1&keywords=beginning+runners+handbook

Background on me and why this helped:
-I first came across this when I completed hiking the AT. I had lost 20 pounds and wanted to keep moving to maintain it because I'd no longer be hiking 10 miles/day.
-I really don't enjoy running but knew it was an easy way to maintain cardio and weight loss.
-I ran on trails as often as possible because I find the ground softer and it feels better.
-The 13-week plans are a no-brainer...plus the bonus of no pace/mileage to care about...because I don't care about that.
-The first week is only 3 days out of the week where you run for 30 seconds/walk 4min 30sec and repeat for 30-40 minutes...when I read that I was like, "Hell! I can run for 30 seconds."
-I've used this program successfully 3 times in order to run a 10k. I was close to 60 mins every time.

I used an older version but my guess is the info is pretty similar. Worth checking out in my opinion! Best to you!

9thChakra

Sparlingo

I really only ran when one of my preferred workouts wouldn't pan out, which, over the course of 9 months of losing weight, turns out to be quite a few times. I "knew" I'd never be a runner, so I wasn't aiming for anything too specific, but I thought that a 5k was probably a good marker of general cardiovascular health.

The best thing I ever did was not care about how fast I ran my runs. I aimed to stick to a pace that was easy for me to breath through. I listened to awesome music with a good tempo so that I would be distracted by the music and thus not think too hard about my body, the distance or my breathing - I found that when I was distracted I breathed best, and hence had more stamina.

When I couldn't run anymore, I'd walk for a while until I felt okay. Then I'd start running again. Eventually I didn't feel like I needed to stop and walk.

I will echo those that say find trails to run on if you can, as the softer ground is easier on the knees.

And otherwise, just keep getting out there. It gets easier with time . I promise. Remember, I "knew" I could never be a runner, but now I run 5km usually 3-4 times a week.

I am planning on doing interval training (run 10 min, walk a minute) to build up to 10km runs soon!

amybg1

I didn't think of it as a workout, thought of it as a fun, active challenge and having support helped as well from a run club