Running -

TaniaMcCormick

Hi!

Sooo.. what is the best way to start running? How many days a week? Any sugestions of a running program?

Thank you so much

kgarman

C25k. Get fitted for proper shoes from an actual running store.

trysha1231

Yup! Couch to 5K is the way to go.

IveLanded

C25k. Get fitted for proper shoes from an actual running store.

THIS!

When I started running I just grabbed some cheap shoes at TJMaxx and it was a huge mistake! I love my running shoes now!

AmyRhubarb

I am loving the c25k program. I'm on week 7 and ran 2.5 miles today in 25 minutes, something I definitely couldn't have done 7 weeks ago! Check it out online, download an app if you've got a smart phone. You run 3 days a week, alternating running & walking, gradually increasing the running each week. I love it!

tbresina

Agree with everyone's post so far. I did not know about c25k but I just started joggin slowly for a block, walk fast for a block and I continued this til I could do jog 2 block, walk 1 and now I can jog a full mile 1/2 without stopping.......it totally gets easier just don't give up! Also get the right accessories, good shoes and comfortable clothing makes all the difference!

tbresina

C25k. Get fitted for proper shoes from an actual running store.

THIS!

When I started running I just grabbed some cheap shoes at TJMaxx and it was a huge mistake! I love my running shoes now!

Which shoes did you end up with that you love? I have Nb and love em but any suggestions would help!

Reckabek

C25k

TaniaMcCormick

http://www.c25k.com/

This one? I've started this program this week, luckly it's the one you're all recomending Thank you!

I've done the big mistake of trying to run two days on a row though... it was painful :P

mmk137

I wish I had known about c25k when I started running last year.

It's a great program. I've got my sister using it.

I can run 5k easy now. I'm using b210k (bridge to 10km), which obviously helps you to get to 10k.

good luck.

Fit4Evolution

i just started a month ago.. i have a schedule i follow now . check out this site download the pdf 10 weeks to your first 5k at
www.competitor.com/5kblaster
I am on week 4 now .. and making lots of progress

Tim249

Here's the c25k site (though there are many others with the information) http://www.coolrunning.com/engine/2/2_3/181.shtml

And the apps (or podcasts, if you don't have a smartphone) are really helpful. I'm also on week 7 and couldn't imagine running 2.5 miles nonstop when I started out.

As was mentioned, get proper shoes from a real running store. About 3 weeks in I thought I might have to stop until I lost a little more weight, but I went ahead and bought good shoes and they all but "cured" my shin splits and aching joints. Don't just buy a pair of running shoes from an average sporting goods store--take the time to go to a runner's store for sure! (they should do a quick video analysis of your running gait free of charge to help recommend the right shoe)

There is a C25K group here at MFP, and a page on Facebook. And coolrunning.com had a nice community as well. Lots of support out there!

Fit4Evolution

http://running.competitor.com/2011/09/training/blue-print-10-weeks-to-your-first-5k_37775

found the correct link!

Shelbe71

Hi,

I done my first run today using the Couch To 5K app. I never thought I would ever go running, can't wait until Saturday for my next run.

Good luck

TaniaMcCormick

http://running.competitor.com/2011/09/training/blue-print-10-weeks-to-your-first-5k_37775

found the correct link!

I'm going to have a look, thank you

TaniaMcCormick

Here's the c25k site (though there are many others with the information) http://www.coolrunning.com/engine/2/2_3/181.shtml

And the apps (or podcasts, if you don't have a smartphone) are really helpful. I'm also on week 7 and couldn't imagine running 2.5 miles nonstop when I started out.

As was mentioned, get proper shoes from a real running store. About 3 weeks in I thought I might have to stop until I lost a little more weight, but I went ahead and bought good shoes and they all but "cured" my shin splits and aching joints. Don't just buy a pair of running shoes from an average sporting goods store--take the time to go to a runner's store for sure! (they should do a quick video analysis of your running gait free of charge to help recommend the right shoe)

There is a C25K group here at MFP, and a page on Facebook. And coolrunning.com had a nice community as well. Lots of support out there!

where can I dowload the app? I've got some comfortable shoes

CrazyHedgehog

As was mentioned, get proper shoes from a real running store. About 3 weeks in I thought I might have to stop until I lost a little more weight, but I went ahead and bought good shoes and they all but "cured" my shin splits and aching joints. Don't just buy a pair of running shoes from an average sporting goods store--take the time to go to a runner's store for sure! (they should do a quick video analysis of your running gait free of charge to help recommend the right shoe)

THIS!!!! OMG, keep trying the C25K on and off, but keep stopping because of my shins.... just thought it was because I was fat!! :noway: It never occurred to me that it was my trainers? only problem is, I live in North Wales, UK, and have never heard of a dedicated running store?? I will try and by at least running trainers now though... Many thanks.

courtneymal17

C25k. Get fitted for proper shoes from an actual running store.

This over and over! I'm on week 4 but actually ran/walked my first 5k last sunday! It's definitely the way to go!

nicholjenny

The Ryka Ultimate Running shoes are fantastic!

Pebble321

C25k. Get fitted for proper shoes from an actual running store.

This is great advice. I world just add - run slowly, build up endurance first, speed can came later.

Reckabek

As was mentioned, get proper shoes from a real running store. About 3 weeks in I thought I might have to stop until I lost a little more weight, but I went ahead and bought good shoes and they all but "cured" my shin splits and aching joints. Don't just buy a pair of running shoes from an average sporting goods store--take the time to go to a runner's store for sure! (they should do a quick video analysis of your running gait free of charge to help recommend the right shoe)

THIS!!!! OMG, keep trying the C25K on and off, but keep stopping because of my shins.... just thought it was because I was fat!! :noway: It never occurred to me that it was my trainers? only problem is, I live in North Wales, UK, and have never heard of a dedicated running store?? I will try and by at least running trainers now though... Many thanks.

I know the closest running store to me is hours away!

doobabe

Couch to 5k is great..... and when you you get the basics down, I would move over to Hal Higdon's program for improving.

Get fitted for shoes! We can all recommend the brand that works for us- but you are not US. Bottom line is we all have very different feet and running styles- your best bet is to be fitted.

CrazyHedgehog

The problem is the big sports shoe shop nearest me, employs teenagers who are very polite, but I know they do not know any more about fitness than me! (I know, because a few of them are my IT students!!)

so assume I will be my own shoe fitter, what should I be looking for?
tight fit? spongy? rubber sole? arch? leather? high ankle? etc.. running on fairly bumpy roads,

Tim249

If there is a "real" running store near you, it's probably worth a pretty long drive to get a gait analysis. If that's not an option, maybe read up a little about gait analysis and shoe basics online. I think there are some youtube videos that show how to do it at home if you have access to a treadmill and video camera.

As I mentioned in my other post, in my case proper shoes made a HUGE difference, and in the 3 weeks since then I've been able to run much more often (24 or 36 hours rest instead of 48 hours minimum) and still haven't had any shin split or joint pain. I was right around 300lbs when I started and found myself literally hobbling around for hours after my first runs. Now I finish the runs and feel like I could turn around and go back out for another.

Obviously not everybody will get such dramatic results from shoes, but that's my experience.

I don't think the gait analysis is rocket science (it was a teenage guy at the store who did mine) but it made a big difference. And that's what I couldn't get at the sporting goods store at the mall. I paid more for the shoes than I would have online or at a bigger store, but I felt that was reasonable for the service. And of course when these need to be replaced I can shop at Zappos.com or whatever.

Anyway, YMMV. But if you have shin splits and other pain it's worth looking into! Never thought I could run pain-free, but here I am smiling at the end of my runs

(I agree with the post that we can only recommend brands that work for us, and we're all different. But for the record I ended up getting Brooks Adrenalines after trying on about 5 pairs from different brands)

Tim

Tim249

Sorry for the double post, but if you're curious about gait analysis, here's some very basic info and a short video clip from the site for the store I went to. No, I'm not affiliated with the shop--I'm just a satisfied customer. I'm so happy that I figure they earned a little free advertising

http://www.solesportsrunning.com/video-gait-analysis.htm

JLArispe

If you have never ran before, start out slow either a fast walking pace or jog. I was trained to start out running then walking. For example run for 3 minutes, then walk for 1, so forth and so on, until you start to build your endurance and breathing. Each time you run, take your running up at least 2 minutes. Then eventually you will be running non stop. Set a realistic goal and something you can aim for. Remember that creating is the most important part of running (besides) good shoes, and do not eat a large meal before running you will cramp. Eat within one hour of running as you will still be burning those calories.

CrazyHedgehog

For example run for 3 minutes, then walk for 1,

Are you Mad? 3 minutes? really?
I am struggling with 30 seconds at the moment!!
I think my 'slowly' and your 'slowly' might be slightly different!!....

but what is 'creating'??

TaniaMcCormick

Next time I'm attempting to: run 90 seconds - walk 2 minutes - run 90 seconds.. and so on thank you for all the repplies

mstemen

If there is a "real" running store near you, it's probably worth a pretty long drive to get a gait analysis. If that's not an option, maybe read up a little about gait analysis and shoe basics online. I think there are some youtube videos that show how to do it at home if you have access to a treadmill and video camera.

As I mentioned in my other post, in my case proper shoes made a HUGE difference, and in the 3 weeks since then I've been able to run much more often (24 or 36 hours rest instead of 48 hours minimum) and still haven't had any shin split or joint pain. I was right around 300lbs when I started and found myself literally hobbling around for hours after my first runs. Now I finish the runs and feel like I could turn around and go back out for another.

Obviously not everybody will get such dramatic results from shoes, but that's my experience.

I don't think the gait analysis is rocket science (it was a teenage guy at the store who did mine) but it made a big difference. And that's what I couldn't get at the sporting goods store at the mall. I paid more for the shoes than I would have online or at a bigger store, but I felt that was reasonable for the service. And of course when these need to be replaced I can shop at Zappos.com or whatever.

Anyway, YMMV. But if you have shin splits and other pain it's worth looking into! Never thought I could run pain-free, but here I am smiling at the end of my runs

(I agree with the post that we can only recommend brands that work for us, and we're all different. But for the record I ended up getting Brooks Adrenalines after trying on about 5 pairs from different brands)

Tim

This 1,000%. You pretty much just said everything I was going to. I went out and bought a $15 dollar pair of running shoes at Kmart and although I could manage running a few miles at the end my feet were so sore and covered in blisters I could barely walk. The shin splints also kept me from working out for a few days.

I finally had enough and went to a running store to get properly fitted. I also bought the Brooks Adrenneline running shoes and I LOVE them. I had no problem doing my 2 miles yesterday with no blisters (although I will need to get thicker socks) or shin splints.

As far as distance goes when I first started I could barely run 2 minutes without wanting to die but can now go 30-40 minutes. I suggest taking it slow. I always used distance as my motivator. I started by running 1/4 mile, then 1/2 mile, then 3/4 mile and so on until I could run 3.1 miles. Push yourself just a little harder each time and you'll be surprised how quickly your body can adapt.

BrianSharpe

Here's a simple and pretty bulletproof way to go from the couch to being a runner.

1) Get shoes that are comfortable and fit well. As others have already suggested it is definitely worthwhile going to a running specialty shop (go mid-week when it's more likely full time staff will be there)
2) Depending on your level of fitness you may start purely walking, if you struggle to walk 1 mile at a brisk pace just walk for a while. The next step is to walk 10 minutes and run 1 - pick a pace at which you can carry on a conversation, if you can't go a full minute 30 seconds is fine - and repeat. As your fitness improves start changing the proportion of walking to running to 9 minutes walking and 2 minutes running; progress in this fashion until you can run 10 and walk 1. After that it's up to you if you want to gradually increase the amount of running time or stay with a 10/1 program (lots of people turn in impressive race times using this method).
3) Be consistent! Commit to doing this at least 3 times per week but take a day off between running days - your body needs time to adapt. On your days off you should be doing cross training activities (strength, cycling, swimming - whatever you enjoy doing note-strength is really good for you) You should also be working on your core strength (bridges, planks, superman etc) as it has a tremendous impact on running (& quality of life in general) Take a full rest day every week, nothing more strenuous than a walk.
4) Listen to you body, a bit of fatigue and soreness is normal; acute pain is not, don't try to be a hero and run through an injury.
5) Have fun but be warned, running is addictive.

gaylaquinn

#1. Good running shoes (go to a running store that will fit u with the right running for ur stride) fleetfeet in houston tx.
#2. A partner, headphones or area where alot people walk or run in a park
#3. clothing academy or target
#4. Vaseline works awesome on chaffing areas!
#5. Get invovle in running events u can joy a ”Team”
#6. Just keep going
When I started i luckly my partner was a already a modivational runner! Im type of person strap for time,money. So, I just calculated an area in my neighhood and I go running any time of day people no me as the good looking legs runner lol. Do alot walking start out slow like an 1hr to 1 in half a day and incorporarte the running. I did it all on weekends when I first started. I use to do 30miles a weekend. Oh give urself rest days!!!! Be prepared to eat more frequently!
Good luck! Currently working back up to a 30mile week after having my 4baby girl!!!!!!
( I have completed 2full 5 half marathons in 2010 and the lastone in las.vegas @3 months prego)