How to start running?

chelseap2007

I love running but am not in fantastic shape. How should I start I would rather avoid the walking and running alternating. So what is the best way to just begin running? Is this something I would be able to do? Any advice would be fantastic!! Thanks everyone:)

kayleygrav

Try the couch to 5 K program.

Kimberleycommonname

The only way I know is to do the walking/running alternating, unfortunately! But over time your running time increases and your walking time decreases.
When I was learning to run on a treadmill I would push myself for longer according to the counters on the screen - "just 1 more minute, just 20 more calories burned, just to the end of this k" or a song I love would come on and I would push myself to run for the whole song. Eventually you push past your mental barrier and can run just a bit longer.

Nikki582

c25k is walking and running intervals, but it yields results. I did it ages ago and still can run and do run.. I recommend it to friends and have had a number of them finish the program.

What's the problem with walking intervals? if you'd rather just run.. then do it. Run a block, then to the next bench, then the next day a little further.. there's no program for that.

kristi_asco

move your legs!

no but really, just stretch and get out there and go. run until you feel the need to slow down and then walk for a little and start running again when you feel that you can. that's how i did it and i can already run longer than i could before

SirZee

If you don't want to walk/run interval (you really should, this is the smart way).. then the only way to start running is to start running

ScatteredThoughts

Another vote for couch to 5k.

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

tigerdactyl

If you don't want to do intervals you should probably just get out and run, each time for longer than the time before. Keep track and push yourself. I love the c25k program though, it's gotten me up to snuff pretty quickly.

kdeaux1959

Slowly. Run as long as you feel comfortable... Maybe a lap or so around the track... then add to it. That is really the only way to do any physical activity. Weight training is similar... 30 lbs then 40 then 50 etc...

kazzari

Another vote for couch to 5k.

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

Me, too!

aquasw16

Couch to 5k. (C25K)

islandjumper

The C25K program is amazing. I just ran 2 miles the other day...this from someone who couldn't run for more than 30 seconds at the start of the year. To be fair I spend a month or just just running as far as I could before I could even get to the point of starting C25k.

caterpillardreams

Hi
Well I have ran all my life till after I had my 1st baby. I tried getting back into it but it was never the same. I believe the couch to 5k is wonderful but something that helped me get back to running 4 miles without running forever was doing Jillian micheals, zumba, Gilad. And all sorts of videos that target ur lower body a lot. Like Squats and lunges ( I used to hate them) That's what helped me this time around. There are so many ways to start. The easiest is walking/running. You can run a lot the 1st day but if u have not worked up to it and are out of shape. U may burn out. Good luck.

Heaven71

I love running but am not in fantastic shape. How should I start I would rather avoid the walking and running alternating. So what is the best way to just begin running? Is this something I would be able to do? Any advice would be fantastic!! Thanks everyone:)

Walk on inclines...but you have to start slow and increase slow or risk injury. I ended up with overuse injuries to the adductors from running too far too soon.

Fit4Evolution

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

kokaneesailor

Around where I live we just wait until the first angry bear wakes up from hibernation. When we meet it, we just start running.

Okay
- Buy a great pair of running shoes, I'm a Nike man, so a solid cross trainer would be the way to go. Don't cheap out in this area. This isn't the time to purchase garbage shoes at the discount store.

- Decent pair of sweats, they don't have to be bling wear. Rocky style is fine.

- Cotton sweat socks, I think Walmart sells bags of them cheap, but they don't last very long.

- Reading up on the sport would be a good idea. Your local library might have info on this. I used to read Runners World which was a great magazine.

- Finding a running buddy would be the smart Adult thing to do, if you roll over on your ankle in the back forty and your gimped up, it's always nice to have someone to go and get the cavalry for you. Same if you get bitten by a dog or something. ( Hope not))

- Small can of mace isn't a bad idea if the area your running in isn't that safe.

- A good watch that has a split timer on it like an Ironman by Timex

- Spent at least 5-10 minutes warming up, stretching exercises. Failure to do so can result in alot of pain and cramped muscles.

- Start by walking and then running, they used to call this fartleking. Walk fast for a 3 minutes then run hard for a minute, keep repeating this. Set a limit for your self in the beginning then gradually increase your time and distance. Find out what your target heart rate zone is and work on maintaining that number for a recommended time.

- A great way to build endurance is to train running up hills then jog down, run up jog down, repeat, repeat.

Anyway, that's just a few things to look at.

Have fun, and if it hurts...stop!!

mmk137

you could just go out and start running, but you will properly disappoint yourself with how far you actually went. and then most likely give up.

is there any reason why you don't want to do the run/walk. It does work, it does help.

I'm doing b210k, and even though I don't want to stop to walk, I still do it, and I'm glad I do, as there is no way I would have been able to just go out and run a straight 10km from 5km.

so c25k as the others suggested. Or you could try fartlek.

chelseap2007

Thanks everyone, I just found myself extremely bored when i did the walk/run intervals. However I am new to this and it sounds like its the smart thing to do so i will give it a try again , Where to i find out about this Couch to 5k program most are talking about?Thank you so much I do not want to be disappointed! I think I will be trying a mix of track and treadmill, If i can build the confidence to go to the gym . Then mix some weights in there!

HarlCarl

I started walking and with time, picked up the pace and ran a little bit. I heard it referred to as wogging. As time progressed, I could run farther. The calorie burn is much better than just plain old walking, but walking is good, too. :happy:

abbybean11

personally i just started running. it was that simple. i started last october running 20 minutes a few times a week, and now i'm training for my second 5k. i say just do it.

(and last october i had never run before and was seriously out of shape/overweight).

dbevisjr

I'm in week 8 of the C25K plan and I recommend it strongly. I was a runner in high school but afterward I only ran when the Navy required PFTs. When I decided to start again just a few weeks ago I scoffed at the idea of doing walk/run intervals. But after trying to run a 5k I decided I would give the C25K a try. The results are very pleasing. Feel free to check out my blog.

http://danslosinit.blogspot.com/

chelseap2007

Wow! You guys all sound fantastic!! I like the idea of the C25k It sounds great! And if i felt like running more I could. What about in between my running doing some weights? like upper body focus? what does everyone think of that, is that okay for me?

dbevisjr

I have met several runners in my area who have all suggested that I add upper body training on the days that I don't run. Since I have a 5k on April 28 I have decided that I won't be changing the training routine until after that race. So starting in May I will be adding some simple weight training for upper body on the rest days. So, yes. I would plan to add it at some point. Doesn't have to be right off the bat though. See how you feel after you begin training. I can tell you that the first couple weeks of the C25K plan can seem monotonous and boring but soon enough it will become a challenge. At that point the running and upper body training might be more than your body can keep up with. If you are like me and have been inactive and out of shape for a considerable length of time it may take some time for your body to fine tune it's ability to recover.

islandjumper

Get yourself a good podcast for C25k...there are plenty out there with music to suit your tastes...just google "c25k podcasts" or if you have a smart phone there are apps.
Try running outside if you can. It's much more interesting to look at varying scenery rather than the back of someones head on a treadmill at the gym.
Good pair of shoes...get fitted at a specialty running store, don't cheap out here.

sevencallmemom

Wow! You guys all sound fantastic!! I like the idea of the C25k It sounds great! And if i felt like running more I could. What about in between my running doing some weights? like upper body focus? what does everyone think of that, is that okay for me?

That's what I do. Run one day, weights and body weight stuff (squats, pushups, ect) the next.

pdworkman

I figured if I can walk fast, I should be able to run slow without getting so out of breath. So I started off by running at my walking speed. Was up to five km in three runs. Very slow, but running and no walking. I was running at about 11 min/km. Since then I have worked my speed down to 6:30 min/km. I do run/walk intervals for speed work now, and to get through long runs.

nnylee

This iphone app zombie game got me running: https://www.zombiesrungame.com/

kazzari

Wow! You guys all sound fantastic!! I like the idea of the C25k It sounds great! And if i felt like running more I could. What about in between my running doing some weights? like upper body focus? what does everyone think of that, is that okay for me?

Definitely also weight train. I recommend full body workouts such as those found in all of The New Rules of Lifting books by Lou Schuler and Alwyn Cosgrove. Running is great for endurance, but it does not replace lower body resistance training.

chelseap2007

Thanks again everyone! I am going to put together my schedule and try it out and see how it all works for me:) I feel to be in reasonable shape just not cardiovascular wise! I have a fantastic music playlist but will be looking into to getting some more energizing songs:)

Nopedotjpeg

Push off with one foot, land on the other, push off with that foot, then land with the original foot. Repeat.

When I first started running, I had no real plan. I just walked a while, then started running. I got about a 0.2 mile the first time. I think I might've been bolting it at the time. Once I steadied my pace, I was able to do a little more. I started going to the local lake and running around it. Aiming for a little bit more each week. It took me a lot longer to work up to a 5K than something like C25K would prescribe (I started in July and my first 5K race was on Thanksgiving). But I friggin loved it!

mgrif94

Couch to 5K plan (google it)

If you haven't really exercised much like me then just start out by walking for about 30 minutes everyday for about a week. This gets your muscles used to moving again without too much stress.

Then after about a week (or longer if you want) start the Couch to 5K plan. It lays it all out for you. You train with it 3 times a week. It even has an app that tells you when to walk and jog. The app syncs to your music to (if you have an iphone and maybe android). It even has different trainer voices you can pick! I picked the Sgt because I'm training for the Navy but there are several others!

Just follow the program. On the days that you aren't doing the specific workouts, just walk. Or maybe do something different - swim, bike, elliptical, play a sport, etc. Mix it up so you don't get bored. Is there a park you've never been to? Go for it! Check it out!

Good luck!