I want to start running

MandyH1991

Any advice? I walk a lot. I love walking, just didn't know if their are any tips or runners advice.

AwesomeSquirrel

Excellent!

Look up the couch to 5 K program (often abbreviated C25K). These types of programs let you transition from a run-walk strategy with a progressive run-section increase to straight up running a 5K (3.1 miles) often over the course of 8-10 weeks. Have a look around to see what you might prefer, there are apps, podcasts (I recommend the NHS one) and just straight up text-based programs where you will have to take note before you go out what you are supposed to do that day.

This is an excellent way to get started slowly and safely which should help you avoid issues like shin splints or pain form going too fast to soon.

You should also consider getting fitted for a good pair of trainers, preferably by a store that specialises in running shoes and who can check your gait to help you find the perfect pair. Good shoes are key to a pleasant running experience.

Happy running!

MandyH1991

Thanks I actually have some running shoes! I just walk in them though. I am on the C25K site now

BlueberryWatermelon

Another vote for the Couch-to-5K program! It's a great way to ease you into running. I did the Couch-to-5K program a few years ago (I was NOT a runner before then), and now I run 5K and 10K regularly.

The biggest problem people have when beginning to run is doing too much too soon. You end up exhausted and disappointed, which is why many people quit, claiming they hate running. But running is a GREAT form of exercise that I believe anyone can do! As long as you start slow and steady, and slowly increase your mileage.

I use a free app called Runkeeper, but there are lots of options out there. With Runkeeper, you can input the intervals manually. It's easy and takes about 30 seconds.

If you DO start the C25K program, complete all the weeks -- don't skip ahead! But if you're having trouble finishing the runs, there's nothing wrong with re-doing a week before moving on. Take it slow and steady.

Good luck!!

WestslopeCutty

I like to listen to my podcasts, and tended to find C25K a little monotonous.... What I'm doing right now (just getting back into it) is doing my warm-up walk and then running increasing numbers of blocks. The first day I could just do one block run and then two (or more) of walking. This morning I went out and managed to consistently do 3-4 blocks running with only 1 block walking.

What truly matters is that you find something that you enjoy. For me, it's the cool mornings with a good podcast, and RunKeeper to track how far I've gone (I'm keeping my "runs" to around 35 minutes each). It also helps if I drink plenty of water and stretch my calves really well afterward and then later in the day...

Good luck, and enjoy!

SexyCool13

Some folks stick to it when there is a social aspect to it. Most running stores have run groups, for all levels, that meet a few times a week.

Perhaps you can find a local group and begin getting some miles in with them.

#RunHappy

thesupremeforce

C25K worked wonders for my ability to run, so I recommend it. I find using a phone app good for mindless obedience. It only interrupted my music when it needed to issue commands, so it had that going for it, as well.

MandyH1991

Do you need to have a smart phone for it? I haven't had minutes on my phone since Jan. Haha

Marlitharn

This thread has tons of good advise: http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

I've been running a couple of months now. The most important thing I learned was to go SLOW. Even slower than I thought slow was. I was trying to run a 15 minute mile and could manage maybe 3 minutes before I was gasping for air; when I slowed my roll down to a 17 minute mile suddenly I could go much longer, and yesterday I jogged for 40 minutes straight and did over 2 miles which made me indescribably happy. I figure speed will come with time, I want to build up my endurance.

samg135

I have to recommend Zombies! Run. It's a smartphone app that is a couch to 5k programe.

thesupremeforce

Do you need to have a smart phone for it? I haven't had minutes on my phone since Jan. Haha

The phone made keeping track of time easy, but you could use a stopwatch, provided you remember what your run/walk intervals are for a given day.

running4thehigh

Honestly... I do support all the apps and programs that are out there. But in reality...

Just start running. Obviously, don't overdo it in the beginning. Walk in between if you have to.
Slowly increase your mileage.

You don't need some fancy app or ANYTHING to run. Just go for it and your body will tell you what to do!

(and then, once you've actually started running, you can do all that other stuff too.)

greentree0

There's a fairly active c25k group here - http://www.myfitnesspal.com/forums/show/47-couch-to-5k-running-program-c25k- with people who are at all stages of the program.

dherburg

I am also slowly making the transition from a fast walker to a runner. It was eye opening for me to go for 'run' with a friend who calls herself a runner and I was worried because I am not a runner--my walking pace was faster than her running pace, and that made me realize the only thing holding me back was my perception of what a runner should look like. You might enjoy reading articles and books by John Bingham--Running for Mortals and The Courage to Start. He also has a website-I find his musing to be inspirational and encouraging.

kill3rtofu

let's go pens

RaspberryKeytoneBoondoggle

Do it!!!! I think I've been running fairly regularly for the past six years or so now and I think I can finally say that I love it!!! I haven't pushed myself and I usually get involved in a group of some sort. I'm glad I started:). There are lots of runners here so ask away!!

ladyargentum

I've just finished week 4 of a couch to 10km program. As I was already comfortable to power walk for over an hr I went for the 10km rather than 5km goal. Agree with others these are great to get you into running

Good luck

Forty6and2

I use sporttracker live in combination with my friend's HRM to keep track of calories, time run, distance, speed, etc. I would suggest getting a good HRM and a really good pair of shoes. The two together will probably run around $175-200 but they're definitely worth it!

MeanderingMammal

Do you need to have a smart phone for it? I haven't had minutes on my phone since Jan. Haha

I used the NHS Podcast version, so that didn't need connectivity on the phone. That said, I track my performance using Runkeeper, which needs at least a WiFi connection after the session to upload.

The link to the thread on advice is already upthread, as is the C25K group. I'd support both suggestions.

While you needn't use the plan, it structures the running to try to avoid overdoing it initially. That helped me after several abortive attempts when I ran too far or too fast and ended up injuring myself.

MandyH1991

So I just got back! I went for a fast walk up hill. 3008 steps, heart rate was at 164 it's a start.

lemurcat12

I like to listen to my podcasts, and tended to find C25K a little monotonous.... What I'm doing right now (just getting back into it) is doing my warm-up walk and then running increasing numbers of blocks. The first day I could just do one block run and then two (or more) of walking. This morning I went out and managed to consistently do 3-4 blocks running with only 1 block walking.

What truly matters is that you find something that you enjoy. For me, it's the cool mornings with a good podcast, and RunKeeper to track how far I've gone (I'm keeping my "runs" to around 35 minutes each). It also helps if I drink plenty of water and stretch my calves really well afterward and then later in the day...

Good luck, and enjoy!

This is a smart idea. I love listening to podcasts while running too, and use blocks to track mileage more often than not (I carry my iPod and don't want to carry my phone too).

I also second the advice about starting slow. A lot of times people pace themselves too quickly. Build up distance and speed will come. I was lots faster when I used to run before getting so heavy and have to remind myself that I'm building stamina by running with all this extra weight and it will get easier as I lose it.

Capt_Apollo

i tried couch to 5k once. i didn't really like it. so instead i ditched it and just went for a run. little by little my speed and endurance built up. i'm not really a kind of runner that can stop-run-stop-run like the app makes you do.

running4thehigh

i tried couch to 5k once. i didn't really like it. so instead i ditched it and just went for a run. little by little my speed and endurance built up. i'm not really a kind of runner that can stop-run-stop-run like the app makes you do.

that's 'cause when you stop, you're used to hopping on a bike or jumping into the water, and not to going back to the same old boring path a minute later!


what's all that stopping and running and stopping about anyways. seems unnecessary.

RUNNING_AMOK_1958

http://www.runnersworld.com/the-starting-line

Excellent!

osmentj

Can't stress good shoes enough... if you've got over 300 miles on your current pair, ditch them and get new ones. Worn out shoes can lead to lots of issues which will make you hate the run or simply stop all together.

I never use apps or music... I found it gave me an excuse not to run if I forgot my MP3, didn't charge my phone, etc.

Start SLOW

...and finally, the first two miles of every one of my runs is the worst two miles of my life. Once I get my mind right and I'm all warmed up... it's pure bliss. Stick with it and you'll find your bliss too.

MeanderingMammal

what's all that stopping and running and stopping about anyways. seems unnecessary.

It's just an interval plan, the difference being the intervals are 3-4 mph and 5-6 mph, rather than 6-7mph and 9-10mph.

I tried the whole approach of running for x minutes and then x+y minutes the following week several times. Managed to injure myself each time, generally shin splints. While it did feel a bit ridiculous to walk, particularly in the first couple of weeks where there was more walking than running, it forced a more measured progression on me and I managed to get through the stage where I'd injure myself.

That said, I did other training for about six weeks after I finished C25K, and when I tried a Bridge to 10K plan I didn't like the walk intervals at all.

That said, Galloway plans do seem successful for many, with people doing anything up to marathon using a run/ walk interval. Now, 14 months in, I don't think I could cope with that, but each to their own.

SexyCool13

...and finally, the first two miles of every one of my runs is the worst two miles of my life. Once I get my mind right and I'm all warmed up... it's pure bliss. Stick with it and you'll find your bliss too.

^^^This - very true.

It's one of the reasons that my regular runs have become 5 mile runs and not 3 mile runs. It usually takes me about 15 minutes to really get into a good rhythm. On my three mile route, I'm just getting warmed up and loose and in the zone when the run is over. Going up to a regular 5 mile route helps me run longer in my good place.

Glowiie1

I see you got a lot of good recommendations for training programs, so I'll offer a different piece of advice: accept the fact that sometimes it will be hard to meet the times/distances you have planned for the day, but NEVER let that discourage you.

With running, you really have to give yourself an A for effort because there are a ton of factors that can affect how your run goes (sickness, bad night sleep, too many happy hour margaritas...), and you can't punish yourself if you run 1 min/mile slower than you planned or had to walk a block that you had planned to run. You're doing this for fun and health, so look for joy in all your efforts and try not to be disappointed if you miss the mark sometimes. Just make sure you get out there when your training plan tells you to (whether it's an app or your own plan) because all of your efforts are building towards health and weightloss.

I only bring this up because I did a bunch of sports in high school, then did nothing for years. When I picked up running again in my late twenties I would get really frustrated because I had no more speed or endurance. I'd emotionally punish myself for my "failures" everyday. It was quite a gut check when I realized that I was the only one who cared if I succeeded - no coaches, no parents, and my job certainly didn't depend on it - so why was I berrating myself? Good question...and that's when I stopped worrying about my times, and now I just focus on finishing my distances because walking is a completely legitimate way to finish a race .

Good luck! And enjoy the journey - when you catch your stride, running realy feels fantastic!

Glowiie1

OMG sooooo true - the first 15 min are the worst. I've run several marathons now, and the hardest miles of all of them were the first 2-3 LOL