So you want to start running

DavPul

This thread should be a sticky here in F&E

Thanks! Much appreciated

MelodyandBarbells

Yay, Congrats ThickMcRunFast! You did get me running, just did five miles yesterday and damn near ruined my iPhone! Bought a belt clip today and looking forward to my next run. Thanks again!!

traceywoody

bump

GlamourVintage

Thank you for this information!

angf0679

My first 5K race is in just under 2 weeks. Saturday I moved to a place that was nice and flat to a place with lots of hills. Ugh! My pace was a LOT slower then normal! Bad timing for my move!!

jeremyjreeves

Great Post and great information! I've been running since February of this year and it's helped me lose 63 pounds. I have about 20 more to go. I've done 2 5ks and an 8k so far this year...I'm training for my first 10k in 8 weeks. I'm up to 6 miles consistently, I'm cross training with HIIT twice a week. Beginners often ask me how I got started running. I was an athlete in college, I always ran for sports. Now, I run for fitness. I run for stress relief. I run for the endorphin rush. I am a runner. I watched my wife training for a half marathon and thought I could do this with her. The first month was VERY hard. My feet were sore, my legs were sore, my ankles were killing me. I wasn't in the same universe as my wife when it came to mileage or speed. Despite that, I took it slow and build up my endurance levels. As my cardiovascular system improved, so did my running. Losing weight has made it so much easier to run long distances without being winded. My resting heart rate is consistently under 50.

Everything you said about running attire and equipment is the truth! I have strong opinions about socks. I will not wear anything cotton because that's inviting blisters! Trust me, it's happened. I invested in a few good pairs of Thorlo Socks. Not cheap, $13 a pair, but they make running more comfortable. Same with shoes. Don't go to Foot Locker, Sport Chalet, Finish Line, or any of those other chain stores. Find a reputable RUNNING STORE and buy shoes from them if you plan on taking this seriously. I got a foot and stride analysis and they sold me shoes that fit how I ran. Turned out, Brooks is my jam. I even got custom insoles so that my foot fits perfectly in the shoe. They weren't cheap, but they were worth every penny for how much time I spend in them! I can't imagine NOT running in the moisture wicking "Under Armour" type material. There's no other way to go! I also invested in a good armband for my iPhone and some good Bose Headphones. If music is your thing while you run, invest in some quality headphones. I also wear compression shorts. For some reason, they seem to enhance my runs so I'm more focused. I've also found that not eating enough food or not being properly hydrated leaves me feeling VERY tired and usually stopping short of my goal for the day. You can't run without fuel. Great Post again!

jeremyjreeves

Check out an armband product called QuadLock. I just got one a few days ago and it makes running so much easier without a sleeve. They have a video on their website to check out.

Amitysk

I am planning to start C25K this week. Great advice!

Thank you!

lindainprogress

thanks for taking the time to put that together for us noobies

RodneyAshley

Great post! I'm sure the newbies here have learned a lot to get started with their fitness goal.

boopathon

here's a little something for motivation, http://tinyurl.com/khrn2a7 this could help a bit

desidieter

BUMP!

fabidabi123

WOW. This is all phenomenal advice. - thank you so much for sharing. Please help add to this topic - you would be such a big help:

https://www.hubub.com/topic.php?id=142053

newwifeaged28

I want to start running and due to working hours i plan to go out at 8am for 30 mins, i will do the couch to 5k.
My question is when and what do i eat before a run? I know not to go out on empty but then again not after a bowl of porridge.
My hubby suggested fruit and yogurt at 7am, run at 8am then home and have an omelette afterwards.
This question actually relates to all exercise, when and what to eat.

libbydoodle11

Thanks, lots of good info.

tameko2

I want to start running and due to working hours i plan to go out at 8am for 30 mins, i will do the couch to 5k.
My question is when and what do i eat before a run? I know not to go out on empty but then again not after a bowl of porridge.
My hubby suggested fruit and yogurt at 7am, run at 8am then home and have an omelette afterwards.
This question actually relates to all exercise, when and what to eat.

For 30 minutes of exercise, you don't usually *need* to eat anything. In general eating is all individual preference. Some people do just fine eating a fair bit of food and others don't.

And it depends a lot on what the rest of your day looks like. I often eat a large lunch and usually go out after work and exercise for an hour or so without eating anything between lunch and exercise - and then I eat immediately afterwards. Sometimes I'll have a small snack of whatever, but in general I prefer a mostly empty stomach.

If I've got a long run and I haven't eaten in a while (like say a morning run when my last meal was dinner at 7) I'll eat a granola bar or a piece of toast, give it maybe 10-15 minutes to settle, and then head out.

It also depends on what exactly you're going out to do - but as a beginner anything you probably won't be doing anything taxing enough that you need to worry too much about eating the 'perfect' pre-workout food. Use this time to experiment with what works for you.


So the short answer is - "It depends." Fruit and yogurt is perfectly fine if you enjoy that sort of thing and if it doesn't upset your stomach when you are working out. Some people might not like filling their stomach with a lot of cold stuff right before exercise and others do just fine with it.

(Oh and um - be aware that coffee is a diuretic. And running tends to get things moving along in that area too. So some people find that coffee needs to be a good hour before they start running so they can get in a potty break BEFORE they leave the house)

ThickMcRunFast

I want to start running and due to working hours i plan to go out at 8am for 30 mins, i will do the couch to 5k.
My question is when and what do i eat before a run? I know not to go out on empty but then again not after a bowl of porridge.
My hubby suggested fruit and yogurt at 7am, run at 8am then home and have an omelette afterwards.
This question actually relates to all exercise, when and what to eat.

For 30 minutes of exercise, you don't usually *need* to eat anything. In general eating is all individual preference. Some people do just fine eating a fair bit of food and others don't.

And it depends a lot on what the rest of your day looks like. I often eat a large lunch and usually go out after work and exercise for an hour or so without eating anything between lunch and exercise - and then I eat immediately afterwards. Sometimes I'll have a small snack of whatever, but in general I prefer a mostly empty stomach.

If I've got a long run and I haven't eaten in a while (like say a morning run when my last meal was dinner at 7) I'll eat a granola bar or a piece of toast, give it maybe 10-15 minutes to settle, and then head out.

It also depends on what exactly you're going out to do - but as a beginner anything you probably won't be doing anything taxing enough that you need to worry too much about eating the 'perfect' pre-workout food. Use this time to experiment with what works for you.


So the short answer is - "It depends." Fruit and yogurt is perfectly fine if you enjoy that sort of thing and if it doesn't upset your stomach when you are working out. Some people might not like filling their stomach with a lot of cold stuff right before exercise and others do just fine with it.

(Oh and um - be aware that coffee is a diuretic. And running tends to get things moving along in that area too. So some people find that coffee needs to be a good hour before they start running so they can get in a potty break BEFORE they leave the house)

Yeah, that's pretty much it.

You're not going to be doing anything too strenuous with C25K, so getting out there fasted isn't a big deal. Some people like a little something in their stomach, and for that I would suggest an apple or banana, maybe toast. Usually, if the run is under an hour, I just have a few glasses of water and get out there. For a race, I'd do a piece of toast with peanut butter, a banana, and black coffee 1.5-2 hours before the gun goes off. Its all personal preference. I dislike having any sort of dairy in my system while running. Only found that out through trial and error.

As for what you should eat after, most refueling strategies call for eating something with a 3:1 ratio of carbs to protein within an hour of exercise. Eggs with toast is pretty perfect. Just make sure you're getting enough protein throughout the rest of the day.

maritza327

thank you!

strds

Awesome writeup thankyou. I am starting my own voyage with running this week after 4-5years of avoiding running as much as possible. I do find running on a treadmill easier than running on grass or foot path so have just purchased a treadmill. I am hoping to not have knee issues and plan to take it easy to start with. Looking forward to the challange.

howardheilweil

I want to start running and due to working hours i plan to go out at 8am for 30 mins, i will do the couch to 5k.
My question is when and what do i eat before a run? I know not to go out on empty but then again not after a bowl of porridge.
My hubby suggested fruit and yogurt at 7am, run at 8am then home and have an omelette afterwards.
This question actually relates to all exercise, when and what to eat.

Actually, for a short run in the morning, I usually have a cup of coffee and just go. I might have a yogurt or toast with peanut butter. If you're going to eat anything more than that, you really need to wait a while to let it digest. Good luck!

godswill206

Can you start running at 250+lbs or should a person wait till more weight is lost?

Fit4lifesue

Hi Guys,
just joined the community,
In terms of running, I don't have a lot of time so had to look at alternative ways
Struggled to lose weight until now and waited to share
http://www.venusfactor.com/welcome/vid?utm_expid=74044450-4.xLFNWhQdSly4yswpyI9ysg.1

ThickMcRunFast

Can you start running at 250+lbs or should a person wait till more weight is lost?

Here's some words from someone who posted earlier who started over 200lbs

I'd also like to add that I hear from a lot of people who think that they are too fat to run. They try it, it's hard, and they think that the reason is due to weight. It's not, running is just hard when you start. There is no way around it. The advice from OP is universal, because the issues are universal. Slow down, be patient, it WILL get easier.

When I started a year and a half ago, I weighed about 70lbs more than I do now. Since then, I have gone from agonizing through the 30 second intervals in a C25K program to my planned run today, which is about 13 miles. They won't be 13 miles that I struggle through, either. There will be times, of course (stupid hills), but most of it I will thoroughly enjoy. It really does get easier. Just stick with it and make it through the first few weeks. Don't add too much too soon (guilty). The running has made to my cardiovascular health is amazing. My blood pressure at my last checkup was around 107/67, not too shabby for a woman who still weighs over 200 lbs. Even better, I've found an activity that I dearly love and makes me feel alive.

Extra weight just means you should be very cautious. Make sure you have the right shoes. Keep your paces slow (even if it feels like you are the slowest slow that ever slowed). Get ample recovery. Also, consult your doctor if you have any previous injuries, which can complicate the process.

I was referring to this post
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jenhill77

Great advice here in myfitnesspal.


http://ed352eyh1cmo7yaeukq-gs6k7k.hop.clickbank.net/

juliet3455

BUMP.
Thanks for the great post and the quiet encouragement for us beginners. :happy: :happy: :flowerforyou: :flowerforyou:

On my next trip to the Big City ( 5 Hour Drive one way ) I will be hitting up The Running Room for an assessment and a super shoe buying spree. Probably get 2-3 different brands so I can do an active comparison. The winners will be worn out on the Trails the losers will become my Daily Walk About Mud sluggers.

jeremyjreeves

Re: what to eat before running...

I have found that something light usually holds me over. Either a banana, piece of whole toast with organic jam are both great choices. Something light that will wake up your body, but not weigh you down. This should be eaten 30-45 minutes before running. When you return, have a normal healthy breakfast. Egg whites, fruit, greek yogurt, whole wheat toast, etc.

kmcorc

Suggestions for base layer & layering for running in the winter? I have access to a treadmill when it's icy, but I want to be outside this winter as much as possible. Is Under Armour brand a must, or what other brands would runners who experience all 4 seasons recommend? I know I'll need to invest in good gear to be safe; just trying to explore all of my options. Thanks!!!

librarygirlontherun

My best advice for any of you is to hook up with your local running stores. They often have training programs for beginners and group runs. In my opinion we have the best running community EVER in Wichita Kansas thanks to the owners of GORUN Wichita.

ThickMcRunFast

Suggestions for base layer & layering for running in the winter? I have access to a treadmill when it's icy, but I want to be outside this winter as much as possible. Is Under Armour brand a must, or what other brands would runners who experience all 4 seasons recommend? I know I'll need to invest in good gear to be safe; just trying to explore all of my options. Thanks!!!

I can give you general rules, but I live in Southern California, and really only have to deal with 'mild', 'hot', and 'on fire'. I'm hoping others will chime in.

Dress in layers, avoid cotton. Make your outer layer a windbreaker, but something that is still breathable (so you aren't just a giant sealed sweatbag at the end).

I like get Asics gloves for chilly temps, and wear a hat. Under Armour makes good stuff, but I have also had good luck with Saucony, Brooks, North Face...basically any company so long as the fabric is right.

Oh, and a shoe with traction. On the few days a year I am running in the cold/snow, I use my trail shoes.

pattyaeverett

I want to run so badly after reading this!! Thanks for the inspiration