RUNNERS!

danapenguin

ATT: Runners! I have started C25K and my goal this year is to run my first 5K! I am new to this world though and have been wondering some things...
1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Thanks everyone!

jessspurr

I have come to enjoy running quite a bit over the last few months! It took me about two months of walk/jog on a treadmill 4 or 5 days a week for 45 minutes or so to be able to jog (without stopping to walk) a 5k which I can do in about 34 minutes. I haven't been able to run more than about 3.5 miles without stopping to walk yet though. My progress seems to have slowed after I achieved the 5k without walking. I struggled with shin splints when I first started running and I thought shoes had something to do with it. For me, shoes weren't the issue. the issue was tight calves. So, remember to stretch your calves (and the rest of you) really really well after each run and I'd say even a few times during the rest of the day. Once I started focusing on stretching my calves my shin splits disappeared. I got my gait analyzed at a specialty running store and they recommended Asics for me. Not sure what the style is. I have also had great luck with Saucony. When it comes down to it, I think for novice runners, the finer details of the shoe has fairly miniscule importance as long as it is a basically supportive and good quality shoe. My experience with running outside is fairly limited due to the time of year, but I have run on trails and pavement. I enjoy both, but I actually enjoy the treadmill as well. I drink water during my run. I have some caffeine before my run but I generally run on an pretty empty stomach- I think it's just personal preference! Have so much fun with your running!

thoma450

1. Check out Brooks running shoes -- I've used them for years!
2. Water
3. Took me about a month, but it depends on what other workouts you have been doing
4. Listen to your body -- don't do too much, too fast. You'll burn out and be more prone to injuries. Also, don't pay attention too much to your iPod (I've seen people put more effort into looking for a song rather than actually running!) Some other things that helped me were running for time instead of mileage, and vice versa.
5. Run outside as much as possible to get your body used to the impact. Treadmills are a last resort!!!

danapenguin

Thats some great advice guys! Do all running stores measure your gait? And also, I started running a trail over summer and it was gravel... scared me to death! I am looking for indoor places that have tracks since its so darn cold outside. Another question... anyone use preworkout formulas?

Ready2Rock206

1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
My shoes aren't fancy - I think they might be New Balances too so I'm no help there.
2. Do you drink water or a sports drink during your run?
Water - or just chew gum.
3. How long did it take you before you were ready to run your first 5k?
I took forever to actually complete C25K - started and stopped a few times, but I did a race around the same time I finished it.
4. Any other advice on starting out?
Run slow - work up to the speed.
5. Good things to eat before and after runs?
For a 5k I don't do anything special
6. Whats best, Treadmill or outside?
Outside - that's where your races will be. But I mostly do the treadmill in all honesty - especially now since it is winter.

3dogsrunning

ATT: Runners! I have started C25K and my goal this year is to run my first 5K! I am new to this world though and have been wondering some things...
1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Thanks everyone!

1. Shoes are very individual. There is no "best" shoe. All the brands are fairly comparable and offer different types of shoes. My suggestion would be to get fitted for shoes at a running store, not a regular sports store. If you find a pair that you like but are too expensive, try finding last year's model online. That usually saves money.

2. You do not need a sports drink until you are going for more than an hour ( some say even longer). Drink you water normally and you should be fine. Again, I don't even consider taking water on a run unless its over an hour. You really don't need it. Some people prefer it, but it isn't a "need".

3. I ran a half marathon before I ran my first 5k. I do coach a learn to run program and at the end of the 10 weeks, most of the participants run a 5k (some walk/run). You are ready whenever you feel you are.

4. Just keep at it. Slow is the key at first.

5. Again, its personal. Some people can eat and go right out the door, others can't eat for 3 hours before. I have found a few energy bars that my stomach can handle within an hour. I only eat because I am hungry (like if I am running after work and need something to hold me over to supper). Bananas, apples and peanut butter toast are other things I handle well in shorter time frames before running. Its a trial and error thing. Eating afterwards - not as important. Unless you are a high level athlete, your regular eating will be enough to fuel and recover from your runs.

6. for me, hands down outside. People often find the transition from treadmill to the road harder. If your goal is to run a race, train outside as much as you can. There are people who have trained exclusively on the treadmill, but I can't imagine how hard it must be. I prefer outside.

3dogsrunning

Thats some great advice guys! Do all running stores measure your gait? And also, I started running a trail over summer and it was gravel... scared me to death! I am looking for indoor places that have tracks since its so darn cold outside. Another question... anyone use preworkout formulas?

Not sure if all would but I am guessing any running store that sells sneakers will.

I would not recommend a pre workout formula. Most are just caffeine. Have a cup of coffee. Its cheaper. Anything else in it will not affect your performance.

sulyha

Hi there,
I have been running for about 2.5 years now after doing C25K. When I started that I was a complete non-runner. I did my first half-marathon after about a year of starting running. As far as your questions:

1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
I took advice from a friend and went to a specialty running store to be fit for shoes. They considered not only the shape and size of my foot, but also whether I pronated and had me run a treadmill to see what would be best. Shoes usually run $110-150, but I think, but it's worth it because I have had NO pain and didn't have to "break in" my shoes.Since then I have tried tp buy one pair on my own (didn't work... had pain) and so went back to the running store for all my shoes since. I buy bargain running clothing, but I think it is good to splurge on shoes. Also, most specialty running stores have good return policies if the shoes don't work out ffor you.

2. Do you drink water or a sports drink during your run?
I drink a little before and a lot after. I do bring a water bottle for the treadmill, but not for outdoors. I will bring water for outdoor runs longer than 7-8 miles.


3. How long did it take you before you were ready to run your first 5k?
about 2-3 months to run 5k without walking breaks.

4. Any other advice on starting out?
Don't be in a rush to get faster or increase distance. Structured programs like c25K and "bridge to 10K" were fantastic for me. Also, don't be discouraged if you have to repeat a week or two in a program, just keep plugging away and you will improve.

5. Good things to eat before and after runs?
I drink a protein drink with peanut butter mixed in after a long run. I don't eat much before a run.

6. Whats best, Treadmill or outside?
They both have their benefits: Where I live outdoor running in the winter isn't a good option during the week because of such limited daylight and it can be very cold and icy where I live, so for me it is the treadmill or nothing on certain days. Running outdoors is great as long as you are prepared gear-wise and keep safety in mind.

Good luck with your running!

jennibear8504

I've been running only about 6-7 months. but I'll put my two cents in just because I wish someone had with me when I was starting...

1. Shoes: I use Asics, You can get them for around 100-150. I honestly think they are worth the money. I started running with just my regular everyday kind of tennis shoe, and that was just bad, very very bad. My feet were a mess, and I was starting to get shin splints and was just begging for other issues to start. I did a lot of research and when to a shoe store and got fitted and everything... I tried on at least a dozen shoes, and the Asics were just the ones that felt the best. Since I've started using them I've had zero shoe related running issues.... I love them.

2. Drink: water, I'll also chew gum or have a cough drop. I don't really drink much water during my runs because it doesn't setting well with me (its the whole sloshing/moving in my stomach thing), but after I run I always drink TONS of water.

3. first 5k: I haven't done mine yet, I've signed up for my first one in April. So I'm no help there

4. Advice: Listen to your body, learn the difference between hurt and sore. A run is a run, doesn't matter how fast or slow or how long or short it was, you did it and that's what matters.

5. Food: I'll have a snack not a meal. Normally I do bananas and/or granola bars (sometimes both). I get horrible leg cramps at night sometimes, so I started eating bananas regularly (every time I run or workout), and they have pretty much stopped. I try not to eat right after a run, I like to cool down, relax, shower, and what not, then I'll eat like an 30-60 mins after. And I don't really anything special after (maybe another banana lol).

6. Treadmill or outside: There's pros and cons to both... I treadmill out of convince. I go to the gym and everything is there. Treadmill is easier on impact, and you can set a pace supper easy. I'm starting to run outside (hence the 5k in April) and I'm having a hard time. There's a huge difference.... Impact, air (yes air), weather, etc... I can do a 5k on the treadmill but not outside... Im working on that part. The impact seems to be harder on my body in general. The air is much different than in a gym setting, so it's harder to breathe (I think this is the biggest issue for me, the cold dry air hurts). And of course weather issues, but the actual weather isn't really an issue to me, I just dress accordingly. But honestly running outside is more rewarding, there's just this feeling from running outside that I get that I don't get from the treadmill.

I hope that helps some even though I don't have that much experience, that's just my own trial and error advice.

justal313

ATT: Runners! I have started C25K and my goal this year is to run my first 5K! I am new to this world though and have been wondering some things...
1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Thanks everyone!

1) I spend about 120 dollars a pair for running shoes. I've gone to a proper running store, had them evaluate my gait and how my feet fall and then they have me try on a few different ones. The key is that it's a running specialty store and not something like foot locker. Get proper footware and dont skimp, bad shoes will really hurt your feet.

2) I take propel zero on longer runs or hotter runs, I drink somewhere between 7 and 14oz. Sometimes I take plain old water and if I'm at the gym it's water.

3) About 5 months and I didn't know about anything like C25K so it was all trial and error for me.

4) Stick with C25K, get fitted for shoes, dont even think about speed, that will come with time, take it slow and after you finish C25K only add about 10% distance per week at most...

5) I try not to eat sooner than 2 hours before a run. If it's a morning run then I just have a banana or a couple dates and then have a proper breakfast after my run. After a run Chocolate Milk (seriously), Bananas, maybe a bagel..

6) I perfer outside. I'll run in the rain, I'll run in the dark, I'll run in the cold, I'll run in the heat. Right now it's ice and black ice that is sending me to the gym for the treadmils. I started out on them but I find I really would rather run outside. I am male and don't worry about running alone at night, it's a concern for some women in some areas. If you don't feel safe because of the time or the area then the treadmil will have to do.

handyrunner

I won't add much since its been covered. except get too a running store and find your best shoe. hi slow even if it feels like you could do more. run outside. that's where the race will be so get used to it from the start.

QuietBloom

Gait analysis, gait analysis, gait analysis.

In the couch to 5K you won't be doing high mileage, so you should be fine with just water. Figure out what works for you as far eating pre-run, but again, it's low mileage, so it's not critical.

Go slow, and have fun.

Get a heart rate monitor if you can afford one, and use it. Train smarter, not harder.

If you plan on running hard during your race, you will want to do the majority of your training on the same terrain as the race. Treadmill is great for some of the time, but get out on the road at least once a week let your muscles and joints harden. Don't run on concrete. EVER.

Sabine_Stroehm

^^THIS^^ GAIT ANALYSIS

When you find the shoe that works for you, stick with them. For me, it's Brooks minimalist shoes. I had 2 pair and then tried something else. And then promptly bought another pair of Brooks.

handyrunner

have you done professional gait analysis

eldamiano

1. That's like asking what the best type of haircut is. It's all dependent on you. A decent running shop should be able to analyse your foot shape and running style to recommend the best type.

2. Personally, no. Not for a 5k.

3. Straight away. Only 3 and a bit miles. That's my perception anyway. I went up to a BMI of around 28.5 and I never had a problem with it.

5. Carbs. Pasta, pizza and the like

6. Outside. It doesn't do some of the work for you and doesn't charge you hundreds for the privilege

aimeemarie150

The only thing I have to add is BE SURE TO STRETCH PROPERLY!!

Most people think you can just jump up and go, but it's really important that your muscles are ready to go!

QuietBloom

The only thing I have to add is BE SURE TO STRETCH PROPERLY!!

Most people think you can just jump up and go, but it's really important that your muscles are ready to go!

If you need to stretch, warm up first. Or stretch after your run. Best not to stretch cold muscles.

Butrovich

ATT: Runners! I have started C25K and my goal this year is to run my first 5K! I am new to this world though and have been wondering some things...
1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Thanks everyone!

1. Try http://www.roadrunnersports.com/rrs/product/shoe-dog.jsp to find the shoe that is best for you. An easy way to find arch type is to step on a wet cloth (barefoot, of course) then step on paper. Outline the wet footprint with a sharpie to keep and take to the shoe store. Shoe Dog will walk you through the steps to find brands/model shoes that meet your foot type and training.
2. I drink sports drinks during long runs (over 8 miles), but you probably won't need any for 5K training, unless you run in the heat of Summer.
3. I would run 1 to 3 miles whenever I'd workout, so no time at all. If you are worried about an actual 5K race, don't focus on your time at all. Concentrate on finishing the race and soaking up the atmosphere. Once you have that first race under your belt, you can focus on improving your time.
4. My advice is to make sure you have the right gear. Wicking shirts, compression shirts for colder weather, running socks that are comfortable are all important.
5. Unless you are running long distances (half marathons, etc) carbing up the night prior is not important. A 5K race will burn about 400-500 calories depending on your size, which your body will have enough glycogen to handle without the aid of a large pasta meal the night prior. A banana with a cup of oatmeal about 90 minutes prior will be all you need.
6. Treadmills are great if the weather is horrible, but outside is best (in my opinion). I get bored staring at the wall or television when I am on a treadmill. Plus, you will need to get acclimated to running in all weather and temperatures, otherwise on race day you may be tempted to not begin if it is raining or too cold. Training in all weather means you wll be mentally prepared for anything.

Good luck on your training and I hope your first 5K is a blast!

Mike

moya_rargh

I'm running 10km twice a week and I've registered for a half marathon at the end of March.

What would be the best training routine to increase my distance between now and March?

3dogsrunning

I'm running 10km twice a week and I've registered for a half marathon at the end of March.

What would be the best training routine to increase my distance between now and March?

Generally the rule of thumb is to increase your long run (one per week) by around 10%. Every 4th week, you cut back on the distance of the run for a recover week.
So for your next long run, you would run 11, the next 12, the next 13 then drop back to maybe 8 or 9. (some people might up by 2k each week).
There are tons of online training plans. Hal Higdon's are pretty popular.

rduhlir

ATT: Runners! I have started C25K and my goal this year is to run my first 5K! I am new to this world though and have been wondering some things...
1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Thanks everyone!

1. Never judge a shoe by the price. Judge it by if it is for your foot. Go to a running store and get properly fitted. The shoes might end up being $100, $110 or even $120...but would you rather spend $120 on shoes, or $500+ on medical bills? Improper footware is one of the top reasons beginner runners end up injured.

2. Water, until I got up to over 60 minutes in my long runs. You don't really need the electrolytes until you start getting into longer runs, your normal every day diet will provide you with enough.

3. 9 weeks...was ready by the end of C25K.

4. Go slow, find a running group, and join the running club in your town. Even if you prefer to run alone...as they have lots of knowledge on the best stores, the best PTs should you get injured, and sometimes you can get discounts on races. And trust the C25K program. It will get scary that last few weeks, but trust it. Invest in a foam roller and use it! DO NOT USE COTTON ANYTHING. Especially not cotton socks. You want water wickering materials, and cotton doesn't do that. Same with your shrit and shorts (or tights). Invest in some good running gear that is water wickering but will keep you warm. Layer during the cold. There is a guide on Runner's World that will help you with this. If you need to repeat a week in C25K, the do so. But at the same time don't be scared...the C25K will challenge you. Learn your body. If you are running and a pain or an ache creeps up, then study it. If it gets worse as the run goes on then stop. Allow your body to heal. The first few weeks might end up feeling really easy....but I recommend not doing more running that the program says. If you feel you want to do more then do some form of crosstraining, such as walking or riding a bike. Something low impact. Don't see the rest days as rest days...they are recovery days, they are there to allow your body to recover from what you did, don't ignore them. Stay hydrated....you can use your body to make sure you are staying hydrated for your runs. Lgiht yellow pee, stuff like that. Another trick is measure yourself before and then after your run. For every lb lost you should drink 16oz of water to recover the fluid lost. Eventually you will find your individual trend and will know how much to drink without having to do this.

5. This is something you will have to play with. What people eat before and after runs is as individtual as the person's running form. What I eat might not work for you, and what you eat might mess up my GI. For the shorter runs though, you can get by with minimal things...maybe half a banana or a few orange wedges. Water through...I would recommend drinking a glass of water if you didn't drink during your run.

6. If you plan on running 5Ks, then train outside. Treadmills are great for foul weather. I use them once a week because one of my weight lifting days falls on top of my half marathon training now, so I end up doing a 3 mile run after. But stick to outside right now if you can. DO NOT train for the 5k on the treadmill with out having run outside. Your legs need time to adjust to new terrains, just as they need time to adjust to running period. And you will hear, "adjust it up 1% or 2% etc..." but that still will not account for terrain difference. All the elevation increase does is mimick wind resistance. Allow your legs to adjust to the terrain you will be running on. If weather becomes a concern, and you need to bring it inside then fine. But try to get at least one or two days outside, so that your legs can adjust to the new terrain.

rduhlir

I'm running 10km twice a week and I've registered for a half marathon at the end of March.

What would be the best training routine to increase my distance between now and March?

I agree with the Hal Higdon. He has some apps you can buy for your smartphones too, and they worked great for me. I used his novice HM training plan to train for my first HM. But...you will need to increase your running days. Running only twice a week won't get you ready for your HM. Pretty much all first time HM training plans top out at about 25 miles a week. Just a heads up on that, so expect to dedicate at least 4 days for it.

moya_rargh

I'm running 10km twice a week and I've registered for a half marathon at the end of March.

What would be the best training routine to increase my distance between now and March?

Generally the rule of thumb is to increase your long run (one per week) by around 10%. Every 4th week, you cut back on the distance of the run for a recover week.
So for your next long run, you would run 11, the next 12, the next 13 then drop back to maybe 8 or 9. (some people might up by 2k each week).
There are tons of online training plans. Hal Higdon's are pretty popular.

Thanks!

moya_rargh

I'm running 10km twice a week and I've registered for a half marathon at the end of March.

What would be the best training routine to increase my distance between now and March?

I agree with the Hal Higdon. He has some apps you can buy for your smartphones too, and they worked great for me. I used his novice HM training plan to train for my first HM. But...you will need to increase your running days. Running only twice a week won't get you ready for your HM. Pretty much all first time HM training plans top out at about 25 miles a week. Just a heads up on that, so expect to dedicate at least 4 days for it.

Thanks. I thought as much. I've switched my weights to a full body programme to accommodate the extra running.

ka97

ATT: Runners! I have started C25K and my goal this year is to run my first 5K! I am new to this world though and have been wondering some things...
1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Thanks everyone!

1. Go to a running store and get fitted. You need to find the perfect shoe for you. It's worth the investment to find the right shoes. Your shoes should not cause you any sort of pain!

2.Stick with water. Sports drinks are not necessary until you are working out for over 90 minutes. Personally I don't even carry water with me for shorter runs (less than an hour) unless it's the middle of the summer and the humidity is really high. In the winter I can typically go 90 minutes without needing to carry water.

3. I don't remember really. I think I trained for a couple of months with my trainer. But in hindsight, I know that I was physically ready well before I was mentally ready.

4.Stick with it. Be consistent with your training, but don't rush it. On I personal note I'll tell you that I didn't really enjoy running until I built my milage up over 3 miles. Even now, the first two miles are often the hardest. Then autopilot kicks in and that's when I start to enjoy it.
Also, if you are going to do a race - at the start, line up towards the back.

5. Depends on when and how long I'm running. Early morning runs less than an hour, just coffee. Maybe coffee and a banana. My prerace meal is an English muffin with peanut butter and a banana, which I eat 2-2.5 hours before the race starts. Experiment with different things and find what works for you. In general think about 150-300 calories, mostly carbs, 1.5-2 hours pre-run.

6. Outside. As much as possible try to get outside.

5000thAngel

ATT: Runners! I have started C25K and my goal this year is to run my first 5K! I am new to this world though and have been wondering some things...
1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Thanks everyone!

Welcome to the world of C25K!! This is my second round of C25K, I started it last year and after 4 weeks I ended up stopping. I am up to the end of week 4 now, and already did my first "5K" so I think I'll make it through this time!

1) As for shoes: I tried to get away with cheap shoes, it was a bad idea. I finally gave in when I started the C25K again this time and went to a running store. They had to run on a treadmill for a few minutes and took video of my feet. Turns out I have a pretty bad pronation (ankles turn in when I run) which was why my feet would hurt so bad when I ran more than a mile or two. I paid about $140 for my running shoes and do not regret it one minute - I have absolutely no running pain. Plan on spending some extra on the shoes because it is worth it to avoid the medical bills and the pain. Also plan on replacing your shoes every 6 months to 1 year depending on how often you run. It sucks, it's expensive, but it is cheaper than the medical bills.

2) Unless you are running more than 90 minutes, you don't need sports drinks. Every website I've looked at says to stick with water unless you are going 90+ minutes because you really just don't need it. I don't bring water with me on my runs unless I'm on the treadmill (and it's winter so it's not too bad, but if I run in the summer outdoors I definitely will bring water).

3) I ran my first 5K after 3 1/2 weeks of C25K. I did not run the entire 5k without resting, I did a run/walk. My first 5K was a "fun run" called the Blacklight run. I did it because it was completely untimed (I timed myself with my phone) and most people were walking or walk/running so I didn't feel any kind of pressure or awkwardness or self-consciousness. Try to see if you have any fun runs like that around you. Blacklight runs, glow runs, color runs, etc. Those are a great first 5K. I finished my first in 39:44 (considered I have a heart condition, asthma, and was only on mid week 4 of C25K, I felt I did very well). I do my second 5K on March 8th - only a month and a half after my first. I won't be done with C25k but I'll be in better shape and having a goal to work towards makes me more likely to come home and run after work.

4) My best advice is to start out slow and don't push yourself too hard. Don't be too hard on yourself and take every success as a huge one! When I finished my first 5K my friends (who run 11 or 12 miles a day non-stop, btw) told me how awesome I did. I thought they were just being nice but they assured me that everyone starts out slow and at their own pace, and that the completion of the race itself was an accomplishment. My second piece of advice is to find some great music! I run much better with a good playlist.

5) I usually just have coffee and a protein bar before the run (if it is the morning) or if it is after work I may not eat anything because I've had lunch only a few hours before (I teach and don't get lunch until 1). What you eat depends on you. Everyone is different. Try to have consumed about 200-300 calories before a run, I think that's adequate.

6) If you want to run in 5Ks, then running outside is better training. Treadmills do not prepare you for outdoor running (outdoor is harder, there is a lot more to deal with). I run outdoors unless the weather is too cold or too hot (or stormy). If you can handle the cold or heat then stay outdoors. Remember that as it gets colder, it will be harder to breathe. Do what your body will let you do. If you are doing treadmill and then suddenly switch to outdoors then recognize that you probably will not go as far or as long as you were doing on the treadmill. It's okay. Work with your body, not against it.

bwogilvie

1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Welcome! I'm doing Ct5K myself, after many years when I was too heavy for my knees to appreciate running. Back in the 90s, though, I ran 10-15 miles a week and worked up to a 25K race, so I have a fair amount of running experience to draw on. And I'm a long-distance cyclist (up to 125 miles in a day), so I have recent endurance experience. With my bona fides established, here are my answers to your questions; I hope they're useful.

1. If you have a specialty running shop near you, by all means visit them and ask for advice. If possible, bring the shoes you're running in now, so they can look at how you're wearing out the soles. Shoes may cost more at a specialty store, and you may end up paying a little more than $100, but a really good salesperson should take your budget into account.

By the way, track how far you run in each pair of shoes you have. Depending on the quality and the material in the shoe, and your weight and running style, you should replace shoes every 300-500 miles.

2. I drink water if I'm thirsty. The only time I drank sports drink when running was during my 25K race; I didn't drink it even on the 16-mile training runs I did beforehand. On my bike, I only eat and drink when I'm going to be out for at least 40 miles. Unless you're running for over 2 hours, your body has plenty of energy available in stored carbohydrates and fats. You want to train it to use those, so don't eat or drink any calories during your run. There's an entire sports drink industry that wants you to believe that you need sugary drinks if you're doing anything more than walking from the car to the elevator, but they are wrong.

3. I think it was probably about 2-3 months before I reached the 5K distance. I don't run competitively, though, so I never actually ran a 5K at a race pace (i.e., a pace that was at my physical limit, faster than I would run the distance normally). Even when I did the 25K, I ran it at at comfortable 8:00 pace, which was about what I had done in training.

4. Pay attention to your body. If something hurts after running, make a note, and see if it gets worse after your next run. If so, ease off. If something hurts while running, especially if it has done so before, slow down, or even stop. You don't want to exacerbate an injury by running through it. If you do injure yourself, try to find a primary care physician with knowledge of sports medicine, or get a referral to someone who specializes in the area.

5. See #2. Unless you're running for a couple hours or more, you don't need any special foods before or after running. The exception is if you have a tendency to be hypoglycemic, in which case having a piece of fruit or some juice before the run might be useful. i used to run in the morning on an empty stomach, or with a little coffee. If you are training hard, a cup or a pint of low-fat chocolate milk makes an excellent recovery drink (really! see: http://www.ncbi.nlm.nih.gov/pubmed/23075563). But that's really necessary only if you're doing a hard workout and then plan another hard workout the next day.

Lots of people who take up exercise find that it's a great excuse to eat even more calories than they burn, because they have pre-exercise meals, then they drink sports drinks during the exercise, then they have a recovery food. Don't be one of them.

6. Outside is generally better. I would make an exception, though, if the only outside surface you can run on is concrete. Concrete is really hard on your joints. Asphalt is a lot softer (it may not look it, but it is). Dirt, grass, or a running track is even better; if you live near a school, you might use their track if it's open to the public outside of school hours. Treadmills are boring, but they are also so flat that your foot always strikes them in the same position, which can lead to injuries. Outdoor running usually means that your foot strikes the surface in different ways, which helps to strengthen the foot and calf muscles and reduce the risk of injuries.

Enjoy running, and good luck finishing Ct5K!

Maleficent0241

ATT: Runners! I have started C25K and my goal this year is to run my first 5K! I am new to this world though and have been wondering some things...
1. What are the best shoes under $100 to run in? I have New Balances and my feet hurt so bad afterwards!
2. Do you drink water or a sports drink during your run?
3. How long did it take you before you were ready to run your first 5k?
4. Any other advice on starting out?
5. Good things to eat before and after runs?
6. Whats best, Treadmill or outside?

Thanks everyone!

1. As others have said, there is no "best" shoe. Definitely get a gait analysis and figure out what works for you. It also helps to buy from a store with a liberal return policy. Some places allow you to return them for a few weeks even if you have already run in them. If you cannot afford the price for the new shoe, you may be able to find last year's model on sale somewhere. The changes are usually minimal from one year to the next.

2. Water. No need for sports drinks unless you are running 90 minutes or longer.

3. Honestly the 5K is the last distance I raced. I did a half and full marathon before doing a 5K. I think a lot of brand spankin' new runners can manage to run one by the end of C25K. Keep on pluggin.

4. CONSISTENCY is key! also, work on distance first, and once you have better endurance you can work on speed. Don't compare yourself to anyone else and avoid the urge to race others near by you.

5. That will take some experimenting. Some people have touchier tummies than others. Some common pre-run meals are something like PB and banana, a bagel and cream cheese, etc. Some carbs and protein, lower on fat and fiber if your stomach bothers you during a run. Eating after a run at the distance you are at isn't really crucial. Just follow up with any of your normal snacks or meals if you are super hungry.

6. If you are racing outside, run outside if at all possible. Getting used to weather, wind, terrain, etc. is crucial. You don't need to do every single run outside, but at least once a week is preferable.

Good luck and have fun!