How to become a runner?

jfriend32

I really want to become a runner. I see people in great shape run by my house all the time and I always wish it was me. I find myself being overwhelmed with the idea and how to get started without killing myself or becoming discouraged. Any suggestions are greatly appreciated.

BerryH

Hey, I put all my running tips for beginners in my blog, hope it helps!

http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

dalzinho

Get yourself some decent trainers and get out.

The C25k programme is a decent build up to being able to run 5k (3 miles) for noobs.

peacestar84

I've heard the couch to 5 is a great place to start. The website is www.c2k.com
They have programs for starting to run, whether you are at home or on a treadmill.

miqisha

You start off walking, and during your walks, you put in a 5 minutes of jogging here and a 5 minutes there and over time, you will get stronger and build more stamina, and can go longer.

maddymama

Check out the Couch to 5K program, or Jeff Galloway's stuff. They are combo walk/run programs which get your running more each week.
I downloaded C25K podcasts to my mp3 player.
I started in February, and now I run 4-5 days a week, 3-4 miles a day. These programs work!

CaseyBee

Have you heard of the Couch to 5K program? (C25K) It's a 9-ish week program designed to get you running a 5-K by the end, using 3 runs/week and alternating running and walking. It's nicely laid out so that you don't ever feel too overwhelmed... lots of people swear by it. There are lots of podcasts on iTunes that you can download, and they tell you exactly when to start walking or switch back to running - takes all teh strewss of timing yourself out of it!

(I'm gearing up to start the program soon - feel free to add me if you want to do it together!

jrich1

Just get out there running, start slow, and dont be afraid or ashamed to walk.

forty3fab

Couch to 5K (C25K) is a great app if you have a smartphone. It tells you when to walk and when to run. It is a 9 week program that you do 3 days a week. It is a great workout!

DancinSMartiPants

Couch to 5k.

mpurkis

I was exactly the same. I got a Couch to 5K app for my iPod and used that. It eased me into running. I started exactly 2 month ago and could barely jog the 60 second intervals. Last night I ran 5k nonstop for the first time at roughly 11 min/mile. I was pretty excited

Definitely that was a good program to use as it uses interval training to get you built up to running for 30 minutes without stopping and you don't even realize how quickly it's working until all of a sudden you can run for 10, 15, 20 minutes straight.

kjb0976

Hey, I put all my running tips for beginners in my blog, hope it helps!

http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Good Stuff!! Thanks for posting that.

JoyceJoanne

ME TOO!!!!

I can't wait to read these blogs. But I'm putting that off because I want to get out there while I have the guts- right now. I'll read those later!! Thanks for the push.

proud2be

Start slow. When I first started running I could barely run 10mins! I worked my way up to running a marathon! I feel like if I can do it, anyone can!

So I would suggest starting at 10min or whatever time you feel comfy at. Add 5mins ever week.

After you hit a certain point... you feel like you can run for miles/hours. It's called a runners high. For me it's about the 40min mark. Different for different people.

But just focus on the small accomplishments. And listen to your body.Sometimes you can run more, sometimes less. Just don't give up!

TS65

Couch to 5k (c25k) or Couch to 10K (c210k). I started with C25k, but found it increased the run times too quickly for me and I was having to repeat most weeks. I switched over to c210k because the runs are shorter, the walking/recovery periods are longer - but the workout is twice as long (Easier and you get twice the workout). c25k is 30 minutes (and shoots for 3.12 miles in 9 weeks) - c210k is 60 minutes (and shoots for 6.24 miles in 13 weeks). I'm on Week 9 of c210k (and it's taken me 3 months to get here).

The trick to both is to take your time. Go slow if you need to (seriously! I probably walk faster than I "run"). Repeat weeks if you have to. Oh... and get good shoes!

Both programs have I-phone apps that make it really easy (and fun because you can run your own music with them).

horndave

There are some great sites, like listed already or halhigdon. To me the trick was just starting. If you walk 30 minutes already, jog/run for a couple of minutes, then keep working it up to the full 30 minutes. I dont run every day, but I try for every other day. Just start, you can do it.

mrschappet

I used to be that person.. watching others run and wishing i could do that.. now i am that person!!!! Just start with what feels most comfortable.. go for a walk and try running on and off during your walk( 3-5 min intervals) Just get a feel for how it feels to run.. focus on your breath and find your pace. do that a couple times a week and then just increase from there. remember always warm up your body before and stretch after. :-) HAVE FUN trust me it can be done.. i went from not running AT ALL to doing 5k in about 3 months.. now i can run an 8.1k and I have only been running for about 5 months :-)

breeholland22

Couch to 5k is an awesome program! Also, find a friend that wants to start running with you. It's always good accountability to have to set up a time to meet someone atleast once a week. Not to mention, it's a great time to get together and hang out for 30+minutes or so. I started running 2 years ago, and I vividly remember the day that I ran 1 mile without stopping...it was an amazing feeling. Now I'm running marathons! I will admit, it took me forever to actually enjoy running. I always enjoyed race day for a 5k, 10k or whatever, but I hated training for it. Don't get disouraged, just keep getting out there and doing it and it'll become a routine and you'll develop a love for it.

tlcAK

C25K is awesome. I got the idea of it and just do it. I use to run all the time...dont' forget to stretch!

kymburle

I am using Couch to 5k. I never thought in a million years I could ever run more than 5 minutes without stopping, but today I ran 25 without stopping and on May 21 I did my first 5K, though I walked about 8 minutes of it.

Jillzy64

My husband has a great website, there is some training info and links for help. He also trains and interviews top runners from around the world, he was a recent guest speaker at the chicago marathon. Several of my friends, such as myself are not runners but enjoy his articles and blogs. The site is garycohenrunning.com...hope this is of use to you. Gary is always trying to motivate me to lose weight but I'm stubborn and I must say a slacker. However after being off this site for 8 months I'm back on and going to really try to stay focused and......have my husband help me!!!

superhippiechik

Get up and run around the block. Try to beat your time tomorrow. Now Ready? Set. Go!

lildevil968

I agree with the pp's about the C25K program. You can also find running events in your area, sign up for it, train for it using the program, and get out and run the event!! Completing the event will make you feel amazing, and want to run even more.

Dcgfeller

I do not have experience with C25k or any of those, but as some have said the most important thing is just to go out and do it! start slow, walk, work in small intervals of jogging here and there. Over time you will notice you are jogging more and walking less.

One thing I would add is invest in a decent pair of shoes, especially as you get into it more and are getting more jogging/running and less walking. I ran for quite some time in whatever shoes I happened to own at the time, I got blisters and would get sore, but I never really thought about it, I figured it was just part of the game.

When I finally went to an actual running store and got fitted for the correct footwear, it made a world of difference. My feet feel amazing and I have far less joint pain than I used to after a nice long run.

jeffrodgers1

Getting started on the path to being a runner is as easy as putting one foot in front of the other. I will second what others have suggested in that a C25K program is a good program. Alternately, and what works well for many people is a clinic at your local running store.

Some of the best results are those obtained in a supportive group dynamic. I've done a few clinics in the Learn to Run class. You start at a pace which doesn't lead to injury (quite often people who do it on their own, do too much too soon and end up with boo boo's). The groups are generally supportive as you are in the same boat as everyone else and you progress at a safe speed with the correct information.

Additionally, by doing a Clinic, you have a set time to be running (i.e. Tuesdays at 6:00 pm every week) and you have "homework". "Homework" consists of a specified number of runs until the next class. And if you are having problems, there is usually someone who can help guide you!

Congratulations on your interest in our sport. Now take those first few steps and enjoy!

stormieweather

I'm going to start C25k, but have been working on this on my own. Keep in mind that I am 50 yrs old, haven't run more than 10 feet in 30 years, and quit smoking 2 yrs ago after 30+ yrs of it. Oh and I have chronic arthritis in my joints. So I'm not in great shape.

Anyway, I started at a track (before it got hot outside) and would run just the long parts of the oval and walk the rounded ends. Sometimes, I would sprint the "run" portions, as a change of pace. I would do 4 laps which is 1 mile. Initially, I had to rest in between laps. That was 3 months ago. (Oh and I had huge changes to my body). I bought the best shoes I could find, too.

Now, I can run 1/2 mile without slowing down (2 full laps) and my walk breaks are much, much shorter (maybe 8 seconds). I recently bought a stopwatch to keep track of my intervals. I can do a total of 1.5 miles. My goal is a 5k .

mosneakers

Hey, I put all my running tips for beginners in my blog, hope it helps!

http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

This is so great, Berry, thanks!!!! I love what running has done for me!! I was ALWAYS last in gym class - now I'm up to a 5 minute jog. Thanks, C25K!!!
The best advice I can give you is to rest when you are supposed to. You get this energy that is great and makes you want to run, but the shock to your body is amazing. I had muscles that were tingeling and it was so cool. Weird, but cool! Days off is essential to build your foundation.

jeffrodgers1

I do not have experience with C25k or any of those, but as some have said the most important thing is just to go out and do it! start slow, walk, work in small intervals of jogging here and there. Over time you will notice you are jogging more and walking less.

One thing I would add is invest in a decent pair of shoes, especially as you get into it more and are getting more jogging/running and less walking. I ran for quite some time in whatever shoes I happened to own at the time, I got blisters and would get sore, but I never really thought about it, I figured it was just part of the game.

When I finally went to an actual running store and got fitted for the correct footwear, it made a world of difference. My feet feel amazing and I have far less joint pain than I used to after a nice long run.

I cannot emphasize how important having the correct footware can be... Reputable shoe stores have staff trained in what type of shoes you should be wearing. We all have different feet and we all stride differently... they will look at the way you walk/run and tell you what options are best for you! (i.e. motion control, stability, neutral) or you can go barefoot and allow nature to dictate your stride...

Good Luck!

jfriend32

Thanks all for the advise. I am downloading the C25K app for my iphone as I type

jessbennett1986

I just started running again. Add me as a friend and we can keep eachother motivated! Start off slowly. Don't feel like you need to start off fast or go far, especially your first run and your first week. You will feel like you cannot continue throughout your run, but keep going! Your brain and body are very resistant to change, believe me it's a daily struggle with me because my body is so damn stubborn. If you push through it and continue to go slow you will make it to the end of your workout every day! Here is what I did to start off running:

1st week 4-5 days- 20 mins very slow running (almost as if I was walking fast) without stopping with 10 min of walking (in between running breaks if I needed it and 5 min at the end)

Every week after that I've added 5 min to my time. The first two days of my weeks I've ran really slow because of the time increase and I just wanted to finish my time. Then the last 2-3 days of the week I've pushed myself a little to beat my distance within that time range, even if it was only .10 of a mile.

Stretch befoe and after. Do not just stop walking after your run, walk at least 5 min afterward to get your heart rate down and cool down. Please Please follow this rule. I've ran in the past and everytime that I get halfway to my goal I decide I don't need to stretch and cool down and EVERY time I've injured myself with shin splints(muscles on front part of ur calves become very tight and hurt very badly) and pulled muscles. Aleve and Advil for sore muscles along with ice (seriously ice is a must for at least 5 min. I'm a freeze baby and this is one thing this time I've done differently and it's helped tremendously!)

Know that some days you will be frusterated and want to quit. Once you quit for a few days it is extremely hard to start up again. We all go through this and just step out on those days to at least go for a short walk. Even then you might be motivated to start jogging after you get going. Play some music like an mp3 player. I can't stand to listen to my huffing and puffing as it discourages me so music is my lifesaver and helps me ignore the fact that my lungs are uncomfortable, plus it helps pump me up to want to run.

Wear sunglasses if you are in a neighborhood and don't feel comfortable running in front of people. This is helped me because I'm very self conscious running in front of people and this is my shield. Always wave and say hello to those other runners out there. I hate when people don't do it back to me. We are all enjoying running as a passion and should not be stuck up. Who knows? One day one of those people may become your friend if you go running about the same time and everyone likes a friendly runner over one who doesn't think they should be.


You will be amazed at what you can do in improvement from one week to the next. The first week may feel like hell. The 2nd week you will wonder what the big deal was with your struggles, and every week after that. Your body will adjust that fast. Good luck and those other sites for a couch to 5k work really well also!