So you want to start running

ublanchard

thanks for the info!!

ublanchard

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.

This is great to hear, thanks for sharing. When you say slow down, do you mean literally run slower, or to do shorter runs/smaller intervals in C25K?

Otterluv

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.

This is great to hear, thanks for sharing. When you say slow down, do you mean literally run slower, or to do shorter runs/smaller intervals in C25K?

I mean literally slow down your running speed. Running is less efficient than walking (burns more energy to do), so even if you are running at what is generally considered a walking pace, it's still progress. Once you can get your endurance up, then you can worry about speed. But run for those intervals, even if you have to go at what feels like a snail's pace to do it. Once you get that down, and have some miles behind you, you can start thinking about speeding up. But really, just try to run for the intervals at first.

I'm still the world's slowest runner (I share the title, actually, we rule the slow runners together as co-queens). But, I'm getting faster. It comes with time.

ILiftHeavyAcrylics

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.

This is great to hear, thanks for sharing. When you say slow down, do you mean literally run slower, or to do shorter runs/smaller intervals in C25K?

I mean literally slow down your running speed. Running is less efficient than walking (burns more energy to do), so even if you are running at what is generally considered a walking pace, it's still progress. Once you can get your endurance up, then you can worry about speed. But run for those intervals, even if you have to go at what feels like a snail's pace to do it. Once you get that down, and have some miles behind you, you can start thinking about speeding up. But really, just try to run for the intervals at first.

I'm still the world's slowest runner (I share the title, actually, we rule the slow runners together as co-queens). But, I'm getting faster. It comes with time.

Just want to vouch for this advice. I was having a terrible time progressing because I thought that I ought to be doing a 12 min mile (it's the slowest speed in the database) and I had hit a wall as far as how much distance I could get at that pace. Thanks to Otter and a couple of others I slowed down to about a 13:30-14:00 pace and immediately could run twice as far. Now my speed is improving.

NH_Norma

I finally had to admit that was my problem also. Wanting run at a "runner's speed", I continually pushed myself too far and had to recover after every attempt, therefore making little to no progress. Just started couch to 5K to FORCE myself to take it slower in order to get through the whole thing. I'm sure there will be days or weeks that I have to repeat to get it, and that's okay. I'll get there. Patience is something I'm having to learn along this weight loss path...

Aquamum9

This is an amazing post, and everything in it is so well said and accurate! Thank you for taking the time to lay it all out. You are always so helpful to the world of MFP. You rock my socks off. :flowerforyou:

ublanchard

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.

This is great to hear, thanks for sharing. When you say slow down, do you mean literally run slower, or to do shorter runs/smaller intervals in C25K?

I mean literally slow down your running speed. Running is less efficient than walking (burns more energy to do), so even if you are running at what is generally considered a walking pace, it's still progress. Once you can get your endurance up, then you can worry about speed. But run for those intervals, even if you have to go at what feels like a snail's pace to do it. Once you get that down, and have some miles behind you, you can start thinking about speeding up. But really, just try to run for the intervals at first.

I'm still the world's slowest runner (I share the title, actually, we rule the slow runners together as co-queens). But, I'm getting faster. It comes with time.

That's what I thought you meant, but I am such a running noob I was unsure. And self conscious about my slowness. Thank you!

Just want to vouch for this advice. I was having a terrible time progressing because I thought that I ought to be doing a 12 min mile (it's the slowest speed in the database) and I had hit a wall as far as how much distance I could get at that pace. Thanks to Otter and a couple of others I slowed down to about a 13:30-14:00 pace and immediately could run twice as far. Now my speed is improving.

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Oh yeah, that is what I do. I run at basically the fastest speed I can maintain for the interval. After the end of a 20 minute C25K session I am shattered. I have to take it down a notch, which is kinda funny because I thought I was on the lowest rung.

Thank you everyone! MFP is more helpful than any other resource I have seen for weight loss and fitness.

Linda_Lou_62

great stuff. marking the page so I can come back and read.

fleetzz

Bump. Still still needs to be pinned.

ashenriver

bump

The_Raspberry

Great post, thanks!

blloft

bump

sati18

Love this post - thank you

erinm5

Bump for the amazing information content.

CeeCeeMee

Thanks for the wonderful information. As a 51 year-old who is only recently started running, I really appreciate the guidance.

I've been doing the C25K program and have my first 5K this weekend. Luckily, it's a Color Run, so there is not as much pressure to actually RUN the whole thing.

jetenold

great post!

OnMyWeigh

On Week 4- day 3 of C25K. I'm thinking I'll want to refer back to this as time goes.

rsclause

Great write up! I got lucky and this time started slow purely by accident. But times before I started to quick and stared hurting. As I progressed I read a lot, much of that information is available here ^. Ran my first race today, a half marathon, it felt great!

MelodyandBarbells

Great write up! I got lucky and this time started slow purely by accident. But times before I started to quick and stared hurting. As I progressed I read a lot, much of that information is available here ^. Ran my first race today, a half marathon, it felt great!

Congrats

And thanks, OP. I especially liked reading, "MORE MILES!" !!!

rebbylicious

. save for later

aceof89

Bump, thanks!

ashleybreanna13

I loved reading this!

2kellymike

Saved, thanks.

jrdecker90

This is excellent info for beginners! I started running last fall and fell in love with the way it makes me feel.
I wish I would had these tips before, but beter late than never.
Thanks :bigsmile:

julianpoutram

This info is excellent. Thanks!

Jelaan

Great info. Thanks.

janer4jc

Thanks for sharing.

angf0679

I downloaded the C2K5 app last night! My roommate share some running clothes with me and this weekend I'm going to get my sneakers. My plan is to start on Monday. I will probably makes my days to be Monday, Tuesday and Thursday, as those are the days that work best around my schedule.

hermann341

Great post!

Another not uncommon injury to add to the list: Compartment Syndrome.

Six months of running too hard after getting off the couch was enough to cause massive cramps in my calves. My muscles had grown faster than the sheath around them could accomodate, and caused numbness as well as the cramps. As an added bonus, I was developing a vertical stress fracture in my right shin from the muscles pulling the bone apart. Required a sports medicine doctor for the diagnosis. Two years later, I'm fine after a lot of rest and easing up on my workouts. My third marathon is this Memorial Day weekend.

BigT555

replying for future reference

also as a side note, i started forefoot striking rather than landing on my heel last month when i went for a trial run, much much much easier on the knees and ankles during running