Need running advice.

kymivivid

And general exercise advice I suppose.

I have a reeeallly low fitness level. And I want to get into a habit of running and doing a light to moderate exercise routine.. probably just at home to start with . Today I alternated running and walking for 10 minutes. not long i know lol. but i seriously feel like I'll throw p if I keep pushing it. Then I did 10minutes on the exercise bike. I could have gone a bit longer but my legs were jelly lol.
Just wondering how can i best increase my stamina and also how long until I'm not feeling like im going to die after such a short time. I actually feel weak and find it a bit embarrassing I cant run for longer.

someonefromny

Start running a minute than walking a minute and do this for the length of the run that you want. Slowly build it up by switching to running two minutes and walking one minute etc. I have done this and it works just make sure you get some protein after your workout to help with muscle repair and endurance.

eveydunton

Have a look at Couch to 5K, it is a great programme and you get results very quickly. I would recommend it.

bexxgirl

Couch 2 5Km! It has helped beginning runners and people needing to build their fitness back up. This won't be the last post recommending the programme!

You can get free versions of this app for your Iphone if you have one, or there are written programmes online that you can google and print out.

HAVE FUN!

:flowerforyou:

wetsel23

Look up Couch25k. I am currently doing that program and it works amazing!

kymivivid

Thanks everyone I'll check it out

kraj8995

A specialist running shop will usually be able to test your biomechanics and advise on what type of pronation support you need using equipment designed to assess your running gait.

samanthabeever1610

try c2k it;s a running app that alternates between running and walking ie week one 1 min run then 1 1/2 min walk u do this for like 20 mins and as the week progress it ups the amount of time running and reduces the amount walking it does help with stamina a year ago i was dieing when running for 1 min now i can run 30-40 mins with out stopping and there is nothing saying u cant use it on the bike to

FoldsFive

Late to this one, but I agree with everyone singing the praises of Couch-to-5k. It's absolutely brilliant - I'm on week 3 of it at the moment and its perfect for getting non runners up and active. Can't praise it highly enough.

kymivivid

try c2k it;s a running app that alternates between running and walking ie week one 1 min run then 1 1/2 min walk u do this for like 20 mins and as the week progress it ups the amount of time running and reduces the amount walking it does help with stamina a year ago i was dieing when running for 1 min now i can run 30-40 mins with out stopping and there is nothing saying u cant use it on the bike to

I did alternate today. But I did 4min run, 2min walk, 2min run, 2min walk. 1/1.5 alternation sounds much kinder lol

Kara_xxx

I used to be very fit, then didn't do anything for a year due to an injury, and now coming back to various things. Out of all the things I do, may it be cycling / spin classes, weights, swimming... the running is most certainly the hardest to get back into. My HR is terrible with my HRM thinking I'll flatline any moment... :laugh:

It literally feels like I've never run before in my whole life (and I used to knock out half marathons most weekends).

While it is hard to get into, and you have to be patient, it's also one of the most exhillarating and rewarding things to get good at. :bigsmile:

At the start literally just jog, start off doing timed run-walks and increase the run intervals and decrease the walk breaks. Keep your heart rate manageable... nice and easy. At the beginning it's not about pace but it's all about time on your legs. Pace almost comes by default as your fitness improves.

Also if you can, try to run at least some runs on softer ground like soil, gravel trail, woodland trails, grass etc. The cushioning of the ground reduces the impact on your joints until your knees, hips, ankles are more conditioned to sustain high impact.

And go to a proper running shop to be gait assessed. To have running shoes appropriate for your running style is probably the single most important factor in injury prevention.

And the "10% rule" e.g. do not increase your weekly distance by more than 10%. :drinker:

kymivivid

Thank you! That was very useful advice. Its good to hear I'm not so abnormal with my lack off running capabilities lol.

leahartmann

I´m a new runner as well. It´s killing me! :laugh: I´m impressed that you can run for four minutes. When I started I couldn´t even run for one....:embarassed: Now I´ve worked myself up to do five minutes and I´m so proud of it. Sad, right....!?

Don´t worry about it. It will increase week by week (people keep telling me.) I can see the progress now. If you can, run once in awhile with an experient runner. I do, and she gives me a lot of experienced advise. She pushes me a little- but not more than I can manage- and shows that I can do better than I believe myself. I do have a problem with my legs getting very heavy and sore.

But you just go for it! It´s a wondefull kind of exercise! :happy:

kymivivid

Thanks how long have you been running for

BerryH

Hi, here's a link to all my beginner's running tips:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Bear in mind point one and the rest will come easy:
When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!

C25K is an awesome start, check out the simplest version here:
http://www.coolrunning.com/engine/2/2_3/181.shtml