Running tips for beginners?

benefiting

I want to start training for the Colour Run this year but have had no real running experience so all tips will be appreciated. I already have good shoes so I don't need that tip!

RaggedyAm

Download c25k or zombies! run! 5k app on your phone! It's awesome interval training guidance. Good luck!

iWillGetCrowSomeday

Download c25k or zombies! run! 5k app on your phone! It's awesome interval training guidance. Good luck!

Absolutely this! It's a great way to get started if you've never ran before. It's easy to get discouraged in the beginning because it's just so hard. But you get better at it each time. Don't forget that even slow progress is progress. You'll be amazed at the difference between what you can do at Week 5 that you couldn't dream of on Week 1 Day 1. I will say that once you are able to run consistently for 20 minutes without stopping, you may want to ditch the app for a run tracking app like mapmyrun, to make sure you do get to 3.1 miles before the color run. Actually, you really just have to get yourself to 2.5. You'll have so much fun at the race and with so many other people around you that you won't even notice you ran further than you had before.

There are some great boards on pinterest you can check out too, especially good for determining how much to wear for different temperatures. You'll want to invest in new good shoes and good, sweat-wicking socks. Get fitted at a running store for shoes. Get reflective gear, such as a brightly colored vest with reflective tape on it. Get something with a blinking light to wear on your wrist or ankle (it's more visible to drivers if it's on a moving body part than your torso). And hydrate. You can do this There's a great community on Facebook called My Favorite Run Community. It's full of runners from novice to ultra marathoners who are kind and motivating.

benefiting

Download c25k or zombies! run! 5k app on your phone! It's awesome interval training guidance. Good luck!

Absolutely this! It's a great way to get started if you've never ran before. It's easy to get discouraged in the beginning because it's just so hard. But you get better at it each time. Don't forget that even slow progress is progress. You'll be amazed at the difference between what you can do at Week 5 that you couldn't dream of on Week 1 Day 1. I will say that once you are able to run consistently for 20 minutes without stopping, you may want to ditch the app for a run tracking app like mapmyrun, to make sure you do get to 3.1 miles before the color run. Actually, you really just have to get yourself to 2.5. You'll have so much fun at the race and with so many other people around you that you won't even notice you ran further than you had before.

There are some great boards on pinterest you can check out too, especially good for determining how much to wear for different temperatures. You'll want to invest in new good shoes and good, sweat-wicking socks. Get fitted at a running store for shoes. Get reflective gear, such as a brightly colored vest with reflective tape on it. Get something with a blinking light to wear on your wrist or ankle (it's more visible to drivers if it's on a moving body part than your torso). And hydrate. You can do this There's a great community on Facebook called My Favorite Run Community. It's full of runners from novice to ultra marathoners who are kind and motivating.

Oh my god! Thank you for all the information! I've heard of beginners starting with the 5K apps. I think I downloaded it once but wasn't really dictated to doing it at the time. I must check it out again! Thanks for the Facebook group, I will check that out! Do you have a link for it?

ThickMcRunFast

1) find a program you like (couch 2 5k, zombies run, etc)
2) get fitted for good shoes (go to a running store, not a chain. Expect to pay 100+, its worth it)
3) go slow. Don't sprint. A lot of beginners go full out at the beginning, which leads to injury.

iWillGetCrowSomeday

Oh my god! Thank you for all the information! I've heard of beginners starting with the 5K apps. I think I downloaded it once but wasn't really dictated to doing it at the time. I must check it out again! Thanks for the Facebook group, I will check that out! Do you have a link for it?

You're welcome! The link is https://www.facebook.com/groups/484242464984296/. You have to be logged into Facebook to get to it, and it is a closed group so you'll have to wait to get added once you click "join." I started with Zen Labs C25K, but like the other poster said, find one you like. And start out slow. Sometimes you'll have to run so slow you could easily be walking the same pace. Just keep going. It's a game between your mind and your body. And STRETCH before and after your runs. Stretch well. Quads, hammies, calves, achilles, and bottoms of your feet. Again, go to pinterest and search for "Running" and just about everything you need will show up: stretches, training schedules, motivational memes…. you name it.

Also, check out Runners Etiquette: http://www.rrca.org/education-advocacy/etiquette-for-runners/. It's not just about being 'polite' to other runners, it's also about safety.

benefiting

Oh my god! Thank you for all the information! I've heard of beginners starting with the 5K apps. I think I downloaded it once but wasn't really dictated to doing it at the time. I must check it out again! Thanks for the Facebook group, I will check that out! Do you have a link for it?

You're welcome! The link is https://www.facebook.com/groups/484242464984296/. You have to be logged into Facebook to get to it, and it is a closed group so you'll have to wait to get added once you click "join." I started with Zen Labs C25K, but like the other poster said, find one you like. And start out slow. Sometimes you'll have to run so slow you could easily be walking the same pace. Just keep going. It's a game between your mind and your body. And STRETCH before and after your runs. Stretch well. Quads, hammies, calves, achilles, and bottoms of your feet. Again, go to pinterest and search for "Running" and just about everything you need will show up: stretches, training schedules, motivational memes…. you name it.

Also, check out Runners Etiquette: http://www.rrca.org/education-advocacy/etiquette-for-runners/. It's not just about being 'polite' to other runners, it's also about safety.

Thanks for the link buddy. I did try and find it myself but since it's a closed group I failed. Haha. Yeah, I will have a look at them later on. I already knew to start of slow. I'll probably walk/jog instead of run at first. Thank you again for everything!

iWillGetCrowSomeday

Thanks for the link buddy. I did try and find it myself but since it's a closed group I failed. Haha. Yeah, I will have a look at them later on. I already knew to start of slow. I'll probably walk/jog instead of run at first. Thank you again for everything!

Anytime. The C25K program alternates running and walking. I think Week 1 Day 1 you start with 60 seconds running and 90 seconds walking and alternating for 20 minutes. C25K from Zen Labs also has a Facebook group: https://www.facebook.com/c25kfree And another thing I should've mentioned - get a really, really good sports bra. You don't have to splurge on techie gear, or any kind of fancy equipment. But you do kinda have to splurge on the shoes and the bra. Moving Comfort is awesome. I swear by the Juno.

MarcPower

Tip #1 is that often after 2-3 minutes your mind might tell you that you should stop. Try to resist that desire...the first few minutes are always the most challenging. It gets easier after. Try running for a couple minutes after those thoughts come into your mind.

Tip #2: run slow. Just because you are running, doesn't mean that it is a race.

Tip #3: run a few minutes and then walk for a minute or two. Repeat a few times. As you get more experienced, you can lengthen the running portion and shorten the walking portion.

Tip #4: stay close to your house when you run. Remember that you have to make it home after your run!

benefiting

Thanks for the link buddy. I did try and find it myself but since it's a closed group I failed. Haha. Yeah, I will have a look at them later on. I already knew to start of slow. I'll probably walk/jog instead of run at first. Thank you again for everything!

Anytime. The C25K program alternates running and walking. I think Week 1 Day 1 you start with 60 seconds running and 90 seconds walking and alternating for 20 minutes. C25K from Zen Labs also has a Facebook group: https://www.facebook.com/c25kfree And another thing I should've mentioned - get a really, really good sports bra. You don't have to splurge on techie gear, or any kind of fancy equipment. But you do kinda have to splurge on the shoes and the bra. Moving Comfort is awesome. I swear by the Juno.

I will add a good sports bra to my to buy list when I can afford it. I literally brought a Polar FT80 last Sunday, is that classed as techie gear or fancy equipment? If so, I already have. Haha. On my defence I needed a new HRM. :P

benefiting

Tip #1 is that often after 2-3 minutes your mind might tell you that you should stop. Try to resist that desire...the first few minutes are always the most challenging. It gets easier after. Try running for a couple minutes after those thoughts come into your mind.

Tip #2: run slow. Just because you are running, doesn't mean that it is a race.

Tip #3: run a few minutes and then walk for a minute or two. Repeat a few times. As you get more experienced, you can lengthen the running portion and shorten the walking portion.

Tip #4: stay close to your house when you run. Remember that you have to make it home after your run!

Thanks for the tips!

meshashesha2012

i also wanted to point out that you wont be doing much running at the color run. there are tons of people and it's more of a "fun run" so you wont be doing much if any running since there's too many people.

so for that run in particular you dont have to worry about not being able to run. as long as you can walk the 5k then you're good

jenilla1

I agree with everyone who says to take it slow. Most new runners think they have to go all out. They end up wearing themselves out and getting injured. Who cares if old ladies like me are passing you up? Seriously, just go as slow as you need to at first. Even if it's more like a sad shuffle than a run. (My beginning run speed was barely more than my fast walking pace.) Build up your endurance then work on speed. :flowerforyou:

Shampres

Your socks matter as much as your shoes. Seriously. Also, while you train, enjoy it. Be glad that you can run. Don't get so caught up in pace that you forget the fun of it.

benefiting

Thanks guys for all your tips and encouragement!

benefiting

Is there any shoe suggestions?

Flyer69

There are plenty of websites to have a look, here are a couple

http://www.runnersworld.com/shoe-guide/winter-2013

http://www.runningshoesguru.com/category/reviews/

http://www.runningshoeswizard.com/running-shoes-reviews-2011.html

eldamiano

Join up to a local race or see if there is Parkrun close to you...

ekz13

to echo everything said so far plus... shoes are personal, what works for some won't for others, I like Asics and have tried Nike but can't stand them, other love them, so my best advice..

use the links provided, check out which shoe you want, and it doesn't have to be the most expensive shoes (but don't cheap out either, mine run me 65-75 and they work just fine GT1000s atm)

but whatever brand/style you get

GET THEM 1/2 to 1 sizes BIGGER than your normal size.. ...

your feet will swell and the impact will wear on your feet. if you have normal sizing you can strain your feet or get black toe.. I started with a normal size not knowing this, and my toenail started turning black(bloody) after reading I got another pair bigger, that went away and i've never had it come back, I run daily so, take it for what its worth, but something to consider...

Livgetfit

1. The C25K as stated above
2. TRUST THE PROGRAM - On only one occasion did I genuinely struggle with the next step, apart from that I had 9 weeks of being continuously surprised by my body. Don't repeat weeks, just trust the program and go!
3. Good running shoes
4. Rest days are suggested for a reason. Do something else if you wish but don't run every day
5. Focus on 'finding your stride' in every run. This is the envitable point where it becomes easier as your body adjust. It will take you by surprise and it will be awesome!
6. Fuel your body correctly
7. Learn and love stretches

I used to think about the intervals in terms of songs - I knew at the start that I'd be running for less than half a song each interval. I'd focus on the song and before it was over I'd be done.

Go girl! I couldn't run for a minute and a half in October. I do my first 5k next week! Enjoy learning to love this x

Stoshew71

Is there any shoe suggestions?

Go find a local store that specializes in running. Have them size your feet up. They will also have you run on a treadmill and try to figure your gait. based upon that, they will suggest different running shoes. (if they don't do that, then most likely they are not a running store and walk out and find a another store) The shoes will be more expensive in the running store. You are paying for the service. Once you know what your ideal size and gait are, then you can look online for cheaper offerings of the same shoes. You will need to get new shoes about every 300-500 miles of use. Socks are important to. I didn't have to worry about this, but my wife did get mean blisters. She got special running socks that absorb the sweat, and no more blisters. They form many times either from badly fitting shoes or cotton socks that don't absorb the sweat real good and certain parts of your feet or toes will begin to rub and chaffe causing blisters.

iWillGetCrowSomeday

Thanks for the link buddy. I did try and find it myself but since it's a closed group I failed. Haha. Yeah, I will have a look at them later on. I already knew to start of slow. I'll probably walk/jog instead of run at first. Thank you again for everything!

Anytime. The C25K program alternates running and walking. I think Week 1 Day 1 you start with 60 seconds running and 90 seconds walking and alternating for 20 minutes. C25K from Zen Labs also has a Facebook group: https://www.facebook.com/c25kfree And another thing I should've mentioned - get a really, really good sports bra. You don't have to splurge on techie gear, or any kind of fancy equipment. But you do kinda have to splurge on the shoes and the bra. Moving Comfort is awesome. I swear by the Juno.

I will add a good sports bra to my to buy list when I can afford it. I literally brought a Polar FT80 last Sunday, is that classed as techie gear or fancy equipment? If so, I already have. Haha. On my defence I needed a new HRM. :P

You don't *have* to splurge on techie gear or equipment. But it's hard not to! I have a HRM too, and I spent a good amount of money on clothing I wanted to last (or good protective clothing like reflective vests, blinking LED bracelet, etc)

That being said, check out www.roadid.com to get an ID bracelet. It will have your name, age, emergency contact info, and drug allergy info on it. It's a great just-in-case thing to have, in case you get injured and EMS needs your info and you can't give it. You can get a bracelet, army dog tags, real dog tags (for your dog, really), shoe tag, and others.

brianpperkins

You don't *have* to splurge on techie gear or equipment. But it's hard not to! I have a HRM too, and I spent a good amount of money on clothing I wanted to last (or good protective clothing like reflective vests, blinking LED bracelet, etc)

That being said, check out www.roadid.com to get an ID bracelet. It will have your name, age, emergency contact info, and drug allergy info on it. It's a great just-in-case thing to have, in case you get injured and EMS needs your info and you can't give it. You can get a bracelet, army dog tags, real dog tags (for your dog, really), shoe tag, and others.

Definitely spend the few dollars on something to make you more visible if you'll be out in hours of limited visibility. Don't be that person on the side of the road in all black that makes drivers swerve at the last second. A reflective belt runs under $10, the wrist/ankle reflective bands even less, $10-20 for LED bands. My RoadID is a piece of gear I hope never gets put to use, but its on my shoe every time I go for a run just in case.

With the shoes, fitting and gait analysis are a service that drive up the cost at running stores but it's worth it on that first pair. There is time for bargain hunting on the second and subsequent pairs as you wear the first ones out. As you log your walks and runs, track the mileage on your shoes. They wear out over distance and need regular replacement.

If you sweat heavily or suffer from rubbing, they make products for that. Bodyglide and spray antiperspirant can come in handy.

suzibanshee

I didn't feel like spending much on a sports bra - so I wear two of the cheapos and that works well.

ZiezieO

When I started running, I gave myself small goals. First around the block, then around two blocks, then around a few more, then I made my dog go with me to speed me up, and then I decided one day that I was going to run to my fiance's work (about 2 miles away) and try to get there before he left to surprise him with my progress. It was hard, but I felt like a gold metal winner!

My biggest tip is to be outside as much as possible. Whether it's chilly (wear layers and be nice to your lungs) or rainy (wear a hat) or hot as He**... just be outside, because when you run the real Color Run, there will be inclines and declines that you can't get with a treadmill. Also, be prepared, I ran the Color Run last summer and it was like running an obstacle course through the massive groups of people walking... If you're going to walk, be polite and walk in the walking lane, or you'll end up breaking a runners leg.

Running is tough to get into, but once you do it, you'll fall in love.

ALSO stretch not only your legs but do windmills with your arms to open up your lungs. Someone told me that, and it changed how I could breath way better when I was running.

You can do it!

shgchiquita

I went from not being able to run more than 30 seconds to running 9 miles over less than a year.
What worked for me:
Couch to 5k- I started with this and crappy sneakers just to make sure I could do it, and wanted to do it before I invested in great shoes...once I got up to a mile or so, I knew I was sticking with it...so...
Shoes-I went somewhere that has you run on a mat and it tracks how you run/where your foot hits/etc. I bit the bullet and got a great pair of shoes
Outside-I ditched the treadmill I was using for couch to 5k and I went outside. I started running to landmarks and everyday pushed myself a little more. I keep/kept a slow and steady pace but I got there, walked when I really needed to and gradually built up my stamina.

I was not athletic and managed to go from 0-9 miles in probably 8 months or so. Don't push yourself too much, be patient, and work on gradual increases...worked for me

Phaedra2014

I want to start training for the Colour Run this year but have had no real running experience so all tips will be appreciated. I already have good shoes so I don't need that tip!

Check out goodformrunning.com before you start. A lot more goes into running than just one step in front of the other. Enjoy your new experience!

casiobarnes

This is such a great thread, thanks everyone! A lot of good advice!

I was wondering if anyone had any tips on preventing/dealing with stitches? I'm using C25K, on week 7, and I just CANNOT get past it due to these debilitating side stitches. I've tried going slowing, exhaling as my foot on the sore side comes down, not drinking water immediately before hand, eating really light, etc.

I don't take out water to run, since it's such a short time (`35 mins) but could that be it?

SunofaBeach14

This is such a great thread, thanks everyone! A lot of good advice!

I was wondering if anyone had any tips on preventing/dealing with stitches? I'm using C25K, on week 7, and I just CANNOT get past it due to these debilitating side stitches. I've tried going slowing, exhaling as my foot on the sore side comes down, not drinking water immediately before hand, eating really light, etc.

I don't take out water to run, since it's such a short time (`35 mins) but could that be it?

Run. When you get stitches, walk. When they go away, start running again. Rinse. Repeat. Don't quit.

19TaraLynn84

I started a thread similar to this last week and the main advice I got was get fitted for proper shoes, and to go slow. From my own experience, I can tell you that you need to give yourself rest days. I didn't do this and since my body wasn't used to running, I sprained my ankle. I had to stop running for 5 weeks, and I ended up having to start my program over (C25K). Don't push your body to keep going when you feel physical pain, either. It's telling you something.

M_lifts

Couch to 5k. you can get apps and podcasts. I did it in 2011 when there were no apps for it but nowadays you are a spoilt for choice. Take it slow and be consistent, the rest will follow! good luck