Any Newbie Runner Tips?

keeping_on

First, feel free to direct me to another thread if these questions have already been covered. I am new to MFP and have barely scratched the surface of the forums. Second, the title is a wee bit misleading, as I am not a runner. Running and I have a mutually hostile relationship, in fact.

Personal specs that may affect your advice: I'm in the worst shape and the fattest I've ever been in my life. 5' 7", about 240 lbs. I began exercising approximately 2 weeks ago. Health conditions are perpetual allergies, mild asthma, residual Lyme Disease complications, PCOS, headaches, flat feet that tend to roll inward. Oh yes, and flappy slapping bouncing fat.

Q1: What should I realistically be expecting from myself as regards outdoor cardio (running/jogging) at this beginner stage of fitness?

I have tried walking/jogging/running intervals with miserable results. Can not force myself to remain active past 20 minutes, and I don't think I've ever done more than 8 minutes total of jogging/running during an outdoor workout. I do indoor cardio at a more reasonable level (though I'm still disappointed in the results), as I can maintain higher intensity for longer periods, but it's still not that great.

Q2: What kind of progression pace can I realistically expect to see?

Will I see improvement after one or two weeks, should I be able to jog/run 3 minutes at a stretch by week 3, etc.

Q3: Do I have to suffer the mortification of wearing constrictive clothing to keep my fat from making slap-happy noises and interrupting my gait?

Aside from being a devastating self-esteem crusher, it does make me physically uncomfortable.

Q4: Any recommendations for exercise shoes made for flat, sensitive feet? Better yet, ones that are comparably cheap?

Q5: What are some ways to alleviate the allergy and asthma symptoms?

I already take Loratadine (Claritin) almost daily (I can not afford an inhaler and the required doctor visit for obtaining one), but I still end up expectorating every minute during outdoor cardio, and naturally I have some wheezing and a sniffling, runny nose. I know, I make a charming picture.

Q6: Any general tips/advice for those of us struggling to make jogging/running a meaningful and productive form of exercise? I've really become incredibly dejected at what I see as such a poor showing from myself.

Thank you one and all for your time, I appreciate it.

DanOhh

Try this site for getting into running - http://www.coolrunning.com/engine/2/2_3/181.shtml

Good runnings

taso42_DELETED

I don't really have enough experience/knowledge to answer all your questions specifically, but here are my 2 cents about starting out running (coming from someone who was not capable of running around the block when he started)

- You have to control the asthma. Do whatever you need to do to be able to get yourself to a specialist and get some modern asthma meds that control it. If you at least have a rescue inhaler for now, take it about 30 minutes before starting exercise.

- It's well worth going to a "running shop" and getting fitted for running shoes. They are well trained to analyze your gait and prescribe the best shoes. This will give you the maximum comfort and prevent injuries.

- Pace yourself. If you have to walk the whole time, so be it. Slowly over time, you will be able to jog for short bursts, and then longer and longer bursts. Don't start running with a 100% effort out of the gate. You will just burn out quickly and your mind will get a negative association with running.

- Look into Couch to 5K. It's a program designed to get "couch potatoes" able to run 5K by slowly ramping up walk/jog intervals.

You've already made the decision to start, and that's the hardest step of all for most people, so congrats! Best of luck to you.

mynameiscarrie

Take it a mile at a time! Walk a half mile, run a half mile, walk, run etc. Build up the running length as you feel more comfortable. That's how I did it. I run anywhere from 3-5 miles in a workout now, depending on the rest of my workout. I started running about a month ago. I have a little advantage because i ran track in high school but i was never a long distance runner. The alternation and increasing pattern helped me

as far as what you wear, just make sure you dont wear something that will chaff (sp?) i usually opt for yoga pants or basketball shorts.

Fliegenschwein

Have a look at couch to 5k http://www.c25k.com

I went from struggling to run for 3 minutes to running 5k every other day and when I started I was well into the obese catagory.

Theres also usually plenty of groups starting c25k on MFP so perhaps you could join one of those as the support you get makes all the difference. Good luck and feel free to add me if you want to for a bit of support

Oh, and its really worth getting good shoes if you can, preferably fitted at a specialist shop as they give you support in the right places and make a huge difference.

elliecolorado

I would suggest starting out walking/jogging if you haven't looked into it you may want to check out the Couch-to-5K program (http://www.coolrunning.com/engine/2/2_3/181.shtml) I have been doing that, but I don't exactly stick to the plan I just walk for a while, then run as far as I can then walk again alternating for 30 minutes to an hour. I just wear yoga type pants and a tank top to run in or guys basketball type longer shorts. I am an outdoor runner, but if you really have bad allergies you may want to look into using a treadmill if you can. I don't run the fastest or longest, yet (I used to run a lot, but am just getting back into it). Just start out doing the best you can run as much as you can and then try to increase the amount of time you run and decrease the amount of time you walk each time. Feel free to add me as a friend if you'd like some support!

KellyEsparza

Try this site for getting into running - http://www.coolrunning.com/engine/2/2_3/181.shtml

Good runnings

At that site, look up couch to 5k training program. That is how I got up to running 3 miles and it eases you in very gradually. I recommend it to any beginning runner. Good luck!

Samerah12

I was about your size this time last year (5'7, 225) and I tried the couch to 5K program and immediately hurt my knee. Based on that experience if I were you I would take things at my own speed and not try to keep up with a one size fits all style program.

Do it yourself home-type exercises that will help you not hurt yourself: anything that works your core (crunches, reverse crunches, bicycles, supermans...), lunges, squats and/or wall sits.

When I was 225 I LOVED my spandex-y, hold everything in place, running clothes! The less you're bouncing around the easier its going to be to run. (If you're big chested check out ENELL sports bras. They're pricey but its the best bra I've EVER owned and I've had it almost 3 years and it looks like the day I bought it) Don't get down on yourself for how you look, comfort is more important. If you're really worried about it you can always do layers (at least for awhile until it gets too warm). Or if you just hate the idea of it wear whatever the heck you want. I just did a 5K this morning and the lady in front of me most of the way wore tight khakis and all-stars and she ran the whole darn thing. To each his own!

I got frustrated after hurting myself and basically quit trying to run until I'd lost some weight so there wasn't so much pressure on my knees. At 200 lbs I could walk/run a mile pretty easily. Now at about 180 lbs 3 miles straight is pretty easy. I lost most of that weight doing other things (walking a lot, counting calories, classes at my gym) and I'm much happier and safer running now that I'm smaller and stronger. Thats not to say that you can't be successful at it now!! Bodies are different... Just wanted to share in case you ran into the same problems.

Good luck! Go ahead and friend me if you like! Looks like we have similar starting points and goals.

Schwiggity

Get the asthma and allergies in check first if you want to be running outdoors. Trouble breathing will be the #1 hindrance on your performance. As far the fat flapping, I feel ya there, but you just gotta work through it really. I used to have that issue, but with the pace/gait I keep it doesn't happen nearly as much, and I blast music so loud that I wouldn't notice if I did. For the feet, I'm not sure there's really a cheap solution. Go to a local running store where they can analyze your gait and recommend some footwear and inserts. Then maybe see if you can get them cheaper online or at an outlet mall store.

C25K is a good program, and everyone likes to prescribe it, but it's not for everyone. I had to take 5 months to work my way up to running a 5K, and even then I had a few walk breaks. I'd say once you have your medical and feet issues under control, define what your walking/running/fast run paces are (I'd start with a slower run pace and focus on building up your distance). Start out with a 5K for a goal race, and then give yourself a generous amount of time to train for it. If you like walk/run intervals do that. If not, then just walk and then run for the amount of time/distance you can at the time. Gradually increase your distance from there over the weeks and months.

mikki3

I tried the the couch 2 5k a few times over the past year and found it started off too intense for me. I needed more of a recovery walk between running intervals - even though I ran 2 half marathons in 2008! I started the Walk to Run Nike+ program last month. At the end of week 4, I am still injury free and motivated It gets you going very slowly, but consistently. You go out 6 days/week and have walk days between running intervals days. If you have an iPhone, you can buy the GPS app for $1.99 and you won't need to buy the shoe chip and transmitter. I think they're around $50 at a running store.

Properly fit running shoes are a must. Yes, they can be pricey, but are very important to avoid injuries. Shin splints HURT. I would also recommend close fit exercise clothes that wick away moisture to avoid chafing. They last forever and are a great investment.

Feel free to friend me if you want.

Cheers!

Mattysmomma

Be consistent. When not running do other cardio. If running outside I like using the light posts as "challenges" Run 2, walk 1. try to beat yourself. I am a very competitive person tho... Don't push yourself to fast and too much. I went from struggling with 1/2 mile to running 7 miles at a time. Now training for 1/2 marathon.

I think the most important thing for me when running is music and shoes.... Music to keep myself occupied and not feel the hurt and shoes to avoid the strain and pain.

YOU CAN DO THIS

-Michelle

seasonalvoodoo

I loved the Couch to 5k Program and you can always repeat weeks or modify it to suit your needs (i.e. longer walking intervals).

I, like others, recommend going to a running store and getting fitted for running shoes. I also have flat feet and my ankles slightly roll inward when I run. You can always find the shoes they recommend cheaper online.

When I started that program back in Jan, I was 258 lbs (I am 5'5") and could barely run for a minute and now I can run 3 miles pretty regularly.

Good luck!!

JJinWI

I've been doing personalrunningtrainer.com. I love it.

One thing I noticed in the beginning that I believe zapped my energy was the tension in my upper body when I first started a running segment. I don't know if it was just nerves or what. ("OMG, I'm actually RUNNING!" I was just really tense in my shoulders, arms and upper back. When I began to relax those areas in the beginning of the runs, it helped tremendously.

Don't be afraid to repeat weeks if you're doing C25K or any program like that. I repeated week 2 of personalrunningtrainer.com for a few weeks!

Also, definitely REST between your running days. Some people work out other ways on their running days off, but I do much better in the my next workout when I get complete lower body rest before. Plus, I am REALLY motivated to do the next running workout when I have a day of rest.

Good luck to you!

guidnca

"The miracle is not that I finished, but that I had the courage to start." john bingham

sarah307

bump for me to read tomorrow

Pebble321

Some great advice here, I would take things a step at a time.

1. Talk to your doctor about controlling the asthma/allergies, otherwise outdoors exercise is going to be challenging.
2. Get good shoes and a good bra. The shoes won't be cheap, but if you can't afford them, save up until you can. Cheap or illfitting shoes will cause problems not fix them. Supportive bras can be expensive, though my latest one is a cheapie from Target and it's fine. You might like to also wear a singlet with a shelf bra over the top for a bit of extra support if that is an issue.
3. Don't stress about other clothes. Wear what is comfortable (or what you have already) and don't stress about the jiggly bits. You should be starting out slow anyway, so it won't be a big issue. And although it might seem like a big deal to you, chances are that no one else will notice.
4. Get comfortable walking first, then slowly introduce short runs. C25K was great for me, but there are lots of other run/walk programs out there too.
5. Run slow. I mean really slow. Like "why am I bothering to run, I could walk faster" slow. This way you get used to running without so much stress on your body or lungs. Speed can come later.
6. Drink plenty of water before and after you walk/run.
7. Eat well. If you don't have good fuel in your body, then exercising is even harder.

Good luck, you never know you might turn into a running nutter like me (before January I couldn't run for 2 minutes straight, last month I ran a 12k race!)

bbbbb33333

I have mild, primarily exercise induced asthma. I take 2 inhalations of my rescue inhaler before I run and I have no problems. Asthma Dr is fine with it. I also have flat feet and was having problem until I got some orthotic replacement insoles for my running shoes (world of difference!). They were ~ $30 at a running shop. You may want to have them fit you for some good shoes. If they are good they will watch you run and get you in some good shoes. They probably won't be cheap ~$80-90, but it is worth not hurting yourslef!

PlunderBunneh

I just started the C25K three weeks ago. I was simply amazed at how easy it was to move from 1 minute of running to 1.5, even 2 minutes. I didn't get in enough running last week (resting a bum ankle) so I'm re-doing week 2. I love it.
I love my treadmill. I love that I can run wearing jammie pants and a tank top over a sports bra, sweat like a pig and curse, and no one is there to witness it. That has made more difference than anything to me, the privacy of doing this by myself, with no one seeing me to watch me jiggle around. On a related note, do some pilates before you run every other day. It's helped me tone enough to decrease that jiggle.

I run weekly challenges for us newbies to running (it motivates me to get off the couch). This week is 20 miles before next monday, but we're including walked, biked, and swimming miles (thanks bum ankle. rawr.). You should add me and join us

Have faith in yourself, you can do this!

Pebble321

I have mild, primarily exercise induced asthma. I take 2 inhalations of my rescue inhaler before I run and I have no problems. Asthma Dr is fine with it. I also have flat feet and was having problem until I got some orthotic replacement insoles for my running shoes (world of difference!). They were ~ $30 at a running shop. You may want to have them fit you for some good shoes. If they are good they will watch you run and get you in some good shoes. They probably won't be cheap ~$80-90, but it is worth not hurting yourslef!

Wow, I wish I could buy running shoes for $90, how is that not cheap????
My last pair were AU$240 (so that would be about US$245). I wish I lived in the US for that kind of stuff, not your food though!

mperales00

Until you build up your endurance, you can try alternating running and walking. For example, set your watch so that you run for 3 minutes, then walk at a steady pace for 2 minutes - repeat the cycle until your reach your time or milage goal. You can tailor a run/walk for your activity level and endurance. I find that when I do that versus running nonstop, I maintain about the same pace and can go for more milage!

In agreement with many others above, getting properly fitted for shoes is crucial. Also, sometimes when you get tired while running, your gait can change. Just be aware of that so that you can avoid injury. It's better to walk than run with poor form.

Amandajean1105

Bump! Great suggestions, i'll be coming back to these! Starting to run is a definate goal of mine, and any tips help!

Someone mentioned there are other good programs out there besides c25k. Any suggestions on what those are?