How to be a good runner?

mrchantele123

How do I get to be good at running? Every one that I know who runs is really toned and small, I want to join them!
But I suck at running and get tired and out of breath after about 5 minutes. How do I get more stamina? And how long will it take for me to get a flat tummy- will I need to do sit-ups or some thing as well?
Thanks!

BeautyFromPain

I am aiming to do City2Surf next yr so defs bumping this

wildside79

c25k.

springtrio

Check out the C25K program. It's good for starters. Me personally though, I started out running at 200lbs. started walking/running...and eventually was a runner within 6 months (no walking needed). The smaller you get, the easier it is (and therefore you'll have to go faster since you're lighter). My biggest thing it, I make my head do the work, and my body follows.

Have you considered a running coach? You don't need one face to face. Mine lives in Texas, I live in Pennsylvania and she helps me a lot via email and phone. I can get you the associations website if you'd like the info. Many of them are trying to become coaches and need "volunteer" hours, so you may pay little to nothing.

arc918

start slow and steady to build your endurance and prevent injury

try the couch to 5K program

http://www.coolrunning.com/engine/2/2_3/181.shtml

just for a reality check, runners come in all shapes and sizes - I have a 275 pound friend who has run marathons

kristofferbas

I'm quite big (110 kilos / 181 centimeters) and I started walking, then went over to intervals (walking ten minutes/running five minutes and then adding more and more running) and now I run between 30 and 40 kilometers every week. The interval training helped me a lot.

Good luck!

/k

Grimmerick

Running is something you will get better and better at each time you do it. then you feel good about going farther and farther and faster and faster and if you do it long enough you find that you actually enjoy and it becomes a very stress relieving part of your life! Get a running plan from C25k or Hal Higdon.

PeachyKeene

C25k is an amazing program. I started it in June, I couldn't run for a minute, now I run 8 miles non-stop. I am a running addict now! There are some great podcast on c25k.com. Scroll down to the list of podcast and I think I used the second option on the list. I think there are like 15 podcast in all, and they are free. They tell you when to run and when to walk, eventually building you up to 30 minutes running by the nineth week. The website is coolrunning.com that lays the program out on paper. There are also programs you can download on a smartphone, if you have one. Good Luck!!

Kath712

C25K made a runner out of this non-runner!!

Regarding the tummy, even with running, you need to keep doing strength training. I did running-only for about two months in the spring, and my tummy went "soft." Once I started doing strength training and core-work, I'm getting a flatter tummy again.

ladybug11

I faced the same problem after the birth of my child. I felt like I had lost all progress and was starting over at the beginning. Here's what I did:

Warm-Up - Walk 5 minutes at a comfortable pace
Alternate running 1 minute and walking 2 minutes for 18 minutes (6 sets)
Cool-Down - Walk 7 minutes at a comfortable pace

I did this for two weeks (3 - 5 x/ week), then followed the same program, but alternated the running and walking times (running 2 minutes, walking 1 minute).

After two weeks of that, I ran 5 minutes, walked 1 minute. I steadily increased my running time and took 1 minute walk breaks until I could run 30 minutes between walking. This took about six weeks.

A good goal to have is a 5k race to motivate you to continue the program.

I never did C25K but I hear it is a great beginner's running program as well. This is what worked for me.

Hope this helps.

*BTW, I now run daily, with weekly long runs ranging from 10 - 20 miles. And I love it!

techymum

I started out by walking, then added in some jogging. Followed the Couch 2 5 K program, but overdid it and got a hip injury. So while I am thankful for the program itself as an inspiration, I think if you are over-ambitious (which I was), it can be a bit too fast moving.

Post injury I went to physio, where I learned a lot about the importance of stretching following running, and core strengthening. THey also did a gait analysis on me, and gave me advice on how to run. I was in physio once a week for 4 weeks, so not too much of an investment for how much I got out of it!

I have worked up from jogging 1 minute, walking 3 for about 20 minutes, to last night did jog 10 minutes, walk 3, three times :-)

Timewise - I started jogging mid-June, and then lost about 3 weeks for the injury. It goes much faster than you would think.

Re the tummy, once I got to the running 7 minutes at a time point, I can really feel it in my abs. Most of the weight I've lost has actually been off my midsection, and so far this is the only exercise I am doing.

Good luck - watch out, tho it is addicting!

BeautyFromPain

I found this for City2Surf, which is a training program I am planning to start soon!
http://www.city2surf.com.au/default.asp?PageID=18239