How did you start running?

SmallMimi

Put one foot in front of the other, then just picked up my speed. I am now a jogger, approaching be a full fledge runner.

pinkstp

I've never been a runner, I have horrible knees and I just have always hated running! But like you, I decided (very very recently) that I wanted to just try to do a 5k. I installed C25kfree, the free version from Breast Cancer Research Foundation.

The thing is that you just need to start! Start by walking. Walk as far as you can. Do that every other day until you build up a little bit of stamina. Then I would say go for it! Personally, I started walking 1-2 miles once a week and then bumped it up to around 3x a week. Then I took a few months off and moved cross-country and after a month of lounging in my new home, I decided it was time I just finished week 2, day 1 (which for me, was much more difficult than the first week of walk/jog). Like others have said, don't feel bad for starting off slow! I did a 3.0 mph "walk" and a 4.0 mph "jog" for the first two days of training, and now I do 3.0 walk/5.0 jog and I'm not going for speed so I'm just going to keep it at that pace, which is reasonable for me (and my shorty legs!!).

You can do it!!

Raasy

Like a lot have said on here already. Give the Couch to 5k apps a try. There are several to choose from and it really depends on your preferences. The zombie run seems to have a fun story line. I did the c25k app by active, I am currently on week 9 and just did day 1 . I have 2 more runs before finishing the program.
I was not a runner and have always really struggled with running, but this program is great if you need the motivation!

1princesswarrior

I'm also doing C25K. I found the best way to control my breathing is in for 4 strides, out for 3. In through the nose, out through the mouth. Also, there is a running store in my area that has free running classes and group runs, I don't know if you have anything like that where you are.

Also, I found the first few weeks of C25K harder than the longer intervals. I run with my dog and I start talking to her when my breathing gets out of control.

tennileb

Good shoes!! and rest days!

I did the "Ease into 5 k" iphone app it was great, I do better when I don't see the screen or I agonize over every last second. with the app I just go. I had to repeat a few weeks as I did not feel ready to move to the next week.

I'm now just running 30 minutes 3 times a week.

hananah89

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 didn't use C25K either...I was living with my parents at the time and they cut me from our family YMCA membership since I essentially aged out (I'm 23 now). I knew I needed something so I took up running aka slow jogging for a few minutes then walk some, and repeat down this flat road in the neighborhood. Now that I've done it for a little bit my intervals are much longer and I can "run" aboutt 3x the length of my walking intervals.

you can definitely get to a 5k!

sarahhan95

I used the treadmill to get my body used to running. For the first few days, I would increase the incline and set my pace relatively low (5 mph) and hold on to the handle for support. When I'm more comfortable with the pace, I would put the incline down, let go of the handles, and try to jog. If you find out that you are out of breath after 2 minutes only, then you are completely normal! Just increase the incline and grasp the handles again, and keep having those jogging interval whenever you are ready.

I have exercise-induced asthma, and I would say that breathing is the hardest thing in running. However, once you master the correct form, it should get easier. I use to swing my arms across my body and that inadvertently makes breathing a lot more difficult. Your arms should swing mostly forward and back, not across your body, between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you breath in, it is your belly that should blow up like a balloon, not your chest. Try to maintain short strides and lift your knee as low as possible, so if your lower leg extends out in front of your body, your stride is too long and you are using unnecessary energy.

I know these tips sound very snobby. When I first started, I used to think, "Screw this, I can barely survive over here, so who give a damn about good forms and craps..." But ever since I follow these advices, running has become a lot easier, and I can breathe more comfortably during exercise now. It also requires a lot of patience too, but I promise once you get pass the discomfort threshold and get hooked, there's nothing quite like running !

JDHINAZ

Started out walking outside fast and long, integrating hills. Got bored, decided to give jogging a try, and its stuck. I'm slow, a real plodder, but I enjoy it. Go to a running store and get fitted for a pair of running shoes by a professional. Made a ton of difference for me.

clarkeje1

c25k and slow down! trust me, it works! I went from not being able to run more than a minute to running 8 miles on sunday! oh right. and the shoes too. invest in good running shoes to avoid shin splints. plus a warm up and cool down walk plus stretching at the end

naturallyme36

I stated jogging/walking in the park but it got boring to me because I would go in circles around the park and the scene never changed. I would often give up and go home early before completing the goal I had set for myself before arriving. I took a while off, then missed the feeling so one morning I woke up early and decided to run in my neighborhood and I just kept going. Now I run at work on my breaks and most place when I have free time. For me It feels good to be "GOING SOMEWHERE" rather than IN CIRCLES.

Csuvetmed

I jumped in right away with half marathon training using Hal Higdon's plan. However, the main reason I'm commenting is to say, "stick with it!!" I tolerated running, but I didn't love it until I had run consistently for a year! Now I'm hopelessly hooked for life.

kilverstone

Someone once told me that I couldn't ever run a marathon and that motivated to not only sign up for one but start training and go for it! I have never looked back and running is as essential to breathing now. I love my runs, morning, noon, night all you need is a pair of shoes and you can run anywhere. I found a friend to sign up for a race with me, and together we started training and eventually ran a half and full marathon together. I would suggest following some type of training plan, a 5K training plan or one for a 10K, whatever your preferred distance. Read about the different types of exercise that will benefit your running form, it's important to help improve your running stride, conditioning and food intake. I read Runner's World blogs and the magazine and chat up fellow runners, once you start you'll never want to stop. Good luck!

HooleyHoops

C25K for me as well....

...I certainly don't even consider myself a jogger at this point let alone a runner however:

3 weeks ago I hadnt done serious exercise in about 4 years, I am overweight for my height/build and according to the BMI index am obese (although I still maintain that BMI isnt the best method of declaring someone ok/overweight/obese etc).

Anyway I digress...so yes 3 weeks ago I started C25K. My first day I found event the first minutes run a struggle...and I mean a struggle. I pushed through though and got through the first day. Second day got easier and third was great.

I'm now on week 3 day 2 (did day 1 last night) where you run for 1.5 mins then 3 minutes at time with walking intervals in between. I'm pleased to say that I got through it although being the first day of a new week it was a struggle.

The main thing I take away though is that I've seen a dramatic increase in fitness in just those 2+ weeks and am really finding that I look forward to my runs.

C25K may not be relevant for some and I think alot of it comes down to age and your history in exercise. If like me you have never run before and only ever sporadically exercised then its a great way to get started.

Cheers
Chris

Soccermavrick

Whether you go C25K or do it yourself set goals. I did it myself, now I did keep a tablet, to help see progress. I think week one was 1 mile, however, walking / running etc. tracking my distance and time. Week two to three 1.5 miles. Week four plus 2 miles. I would try to run three times a week, spaced out. And then I tried to get myself to a constant jog, and then run. (Remember though the only person you are competing with is yourself.) After I felt that I was doing 2 miles at a jogging pace I stepped it up to 2.5 and then 3 miles.

I am still not where I want to be, I find that every ten minutes or so I need to slow down to a brisk walk, but I then turn it back up. And I think that is a key, know yourself, but push yourself. A 5K is very do-able.

_namaste_

I went through a very stressful time in life and a family member suggested running to "pound it out" and get some energy, emotion, etc. out so I gave it a shot... and loved it!

At first I would run 30 seconds, walk 1 or 2 min. Run again 20 seconds, walk 1 min. Then worked my way up from there!

Breathing I just do like in yoga - deep breath in, deep breath out and try to keep them the very same "count". Equal going in and out. I personally breathe in through nose, out through mouth when running.

queenbree13

I definitely would suggest the couch to 5k app. It's great. I actually never run. haha but I started this today (so, I'm not an expert by any means,) but I didn't give up. It goes by quickly when you listen to music, so I would suggest playing some tunes while following it! It's easy! I actually enjoyed my walk/run today.


ALSO: I used RunKeeper at the same time, so it was cool getting information about how I was doing!

amyccaldwell

Being from Atlanta, I'm a big Jeff Galloway fan, and followed his training plans with run/walk/run intervals. There are a lot of running groups here with all kinds of paces, and for me the social piece is a big part in keeping me motivated...that helped me get started. I am a believer in run/walk intervals after I did a 10K faster with run/walk than I did running a 10K straight through. The way I'm wired, knowing I only have to run for x minutes before a walk break, really helps. I ended up going from beginner to a marathon in about a year using Galloway's plans and I'm starting training on a half right now, so his plans work as well. You'll find your stride...good luck!

HonuNui

I live on the slopes of Mauna Kea. I started by walking mauka (uphill) and running down as long as my lungs would take me...at first that may have been 1/8 mile. The lungs and the "longs" got progressively better, and I can now easily do 4 miles, and am training for a 10k.

Still slowly....still agonizingly slowly uphill...but running the whole time.

Most important thing I discovered was the need for GOOD shoes. Bad shoes are torture, good ones make the run pleasureable.

lauriem1966

I took a learn to run class. Turned out I was trying to run too fast. I learned to breathe thru my nose, oxygen hits the blood stream faster that way. I second the good shoes comment!