Running Tips

MsDivineM

I found that C25k was to much for me so we started at 15 seconds on and 60 seconds off. We are adding 5 seconds on every week and doing the intervals every other day going about 2 miles with the intervals and 2 miles walking. I am signing up for my 1st 5k in October! Do what your body can handle! Push yourself but don't overdo it! No one gets anywhere with injuries.

lbmore33

agreed with the above post... running shoes are the key...find a pace that works for you...consistency is the key...over time time you will become in tuned as you progress...good luck

lesle1

Do not buy new Trainers/Sneakers and start running in them. They have to be very worn in first.

Buy a good pair and not ones that just look good.

New Balance, Asics, Brooks are all very good brands that are actually for running.

Hey thanks for the recommendations, do you suggest those shox sneakers?

the 'shox' shoes are for really BIG people ( think NFL type sizes). The best way to find out is to go to a proper running store, speak to the sales people ( who are usually runners themselves) and ask for a gait analysis. The right footwear is so important, there are so many brands and styles but make sure they are suitable for your gait.

as others have said, c25k is a fantastic way to build into running, and I also strongly believe walking as part of your runs is nothing to be ashamed of. Forget speed, run as you can most comfortably..and above everything else, ENJOY your running :-)

Have fun and congratulations on your first steps to becoming a runner :-)

Thanks!!! Definitely will be looking into some good sneakers for my new weight loss journey I've been doing Supreme90Day (spin off of P90X) and have been getting better at the core work outs but I feel like I need to add something different into the mix.

umm. If you get the right pair of shoes they shouldn't have to be "broken in".

morkiemama

Do not buy new Trainers/Sneakers and start running in them. They have to be very worn in first.

Buy a good pair and not ones that just look good.

New Balance, Asics, Brooks are all very good brands that are actually for running.

Hey thanks for the recommendations, do you suggest those shox sneakers?

the 'shox' shoes are for really BIG people ( think NFL type sizes). The best way to find out is to go to a proper running store, speak to the sales people ( who are usually runners themselves) and ask for a gait analysis. The right footwear is so important, there are so many brands and styles but make sure they are suitable for your gait.

as others have said, c25k is a fantastic way to build into running, and I also strongly believe walking as part of your runs is nothing to be ashamed of. Forget speed, run as you can most comfortably..and above everything else, ENJOY your running :-)

Have fun and congratulations on your first steps to becoming a runner :-)

Thanks!!! Definitely will be looking into some good sneakers for my new weight loss journey I've been doing Supreme90Day (spin off of P90X) and have been getting better at the core work outs but I feel like I need to add something different into the mix.

umm. If you get the right pair of shoes they shouldn't have to be "broken in".

Agreed. I ran in mine from day one.

mgraue82

always remember: "DLF>DNF>>DNS - dead last finish is greater than did not finish is infinitely greater than did not start"

AWESOME!!!

confettibetti

Hey all!! I've been working out for the past three weeks now and I'm looking to add something different to my workout. Thinking about running but being that I've never been very active I was wondering if there are any tips for a beginner runner?

YES C25K is awesome... You can download the app on your phone if you have that kind of phone. Im on week 2 day 2!!

jeffrodgers1

1. Good Pair of Running Shoes properly fitted by someone who knows what they are talking about. They are the third most important piece of equipment after your feet and brain.

2. Listen to your body. If you aren't used to running, the urge to go as far as you can, as fast as you can, can and usually does lead to injuries.

3. Most people should follow the 10% rule... never exceed the previous weeks running by more than 10% (especially on longer runs). Build gradually, Rome wasn't built in a day. Neither was marathon distance running. Keep in mind, according to mythology the first Greek who ran to Marathon dropped dead on arrival. Don't be that guy!

4. Take a program or running clinic. They will guide you to what are reasonable distances and what to expect. Running Clinics are wonderful opportunities to learn about the sport and run with other people of similar experience levels. The offer you a coached experience. It is also fun to run in a group. You can find the programs online or at your local running stores (I coach for the Running Room)

5. Find a running buddy will help keep you motivated.

6. Sign up for an event and train for it. Most people start by signing up for a 5K about 10 weeks out. Again, keeps you focused and the feeling of success when you cross the finish line is fantastic. Start with a 5K, build to a 10K, then a Half, and Full and eventually Ultra (my goal for this year).

7. There is an old adage that you can't teach speed. Don't be discouraged by your pace, work on endurance first. Speed comes much later. I have people in my clinics who run 8 minute miles, and I have people who run 15 minute miles. They are all fabulous and dedicated runners. I teach people that we are all as different as our feet, I couldn't run a mile in your shoes, and you'd trip all over the place in mine ( unless you wear a size 12 double E width

8. Treat every run as a learning experience. Did you have a great run today? Or was it a supremely crappy one? Why was that? What went wrong? Not every run is going to be an awesome run, and not all of them bad. Try to find the positives and build from them.

Probably many more things I could add. Feel free to add me as a friend if you have questions or need advice.

Good luck and be safe!

mgraue82

Definitely C25K program....Im 230 and have run 2 5K's -one in April and one in May and did them in 45 minutes, I still run/walk them, but they recommend interval training for higher fat burn and It WORKS!!
And I can say, Dont Care about people looking at you even if you are on the open road- A fat girl running is better than a fat girl at a buffet!!! You can do it!!!

LOVE THIS!!!!!

twinkle113

Start slow, and build up. Aim for increasing your time (like running for 10 minutes and then working up to 30 mins) before worrying about distance or speed.

Get good shoes. I have good luck with Nike, New Balance, and Aasics.

DeadMarsha

1. Good Pair of Running Shoes properly fitted by someone who knows what they are talking about. They are the third most important piece of equipment after your feet and brain.

2. Listen to your body. If you aren't used to running, the urge to go as far as you can, as fast as you can, can and usually does lead to injuries.

3. Most people should follow the 10% rule... never exceed the previous weeks running by more than 10% (especially on longer runs). Build gradually, Rome wasn't built in a day. Neither was marathon distance running. Keep in mind, according to mythology the first Greek who ran to Marathon dropped dead on arrival. Don't be that guy!

4. Take a program or running clinic. They will guide you to what are reasonable distances and what to expect. Running Clinics are wonderful opportunities to learn about the sport and run with other people of similar experience levels. The offer you a coached experience. It is also fun to run in a group. You can find the programs online or at your local running stores (I coach for the Running Room)

5. Find a running buddy will help keep you motivated.

6. Sign up for an event and train for it. Most people start by signing up for a 5K about 10 weeks out. Again, keeps you focused and the feeling of success when you cross the finish line is fantastic. Start with a 5K, build to a 10K, then a Half, and Full and eventually Ultra (my goal for this year).

7. There is an old adage that you can't teach speed. Don't be discouraged by your pace, work on endurance first. Speed comes much later. I have people in my clinics who run 8 minute miles, and I have people who run 15 minute miles. They are all fabulous and dedicated runners. I teach people that we are all as different as our feet, I couldn't run a mile in your shoes, and you'd trip all over the place in mine ( unless you wear a size 12 double E width

8. Treat every run as a learning experience. Did you have a great run today? Or was it a supremely crappy one? Why was that? What went wrong? Not every run is going to be an awesome run, and not all of them bad. Try to find the positives and build from them.

Probably many more things I could add. Feel free to add me as a friend if you have questions or need advice.

Good luck and be safe!

Bump! This is good advice!! I'm just starting the C25K and I'm glad I found this thread.

alli_baba

1. Good Pair of Running Shoes properly fitted by someone who knows what they are talking about. They are the third most important piece of equipment after your feet and brain.

This is an awesome quote -- I am going to have to borrow it :-)

Seriously, though, don't get hung up on a shoe brand/style before you go to a running store. When I first got fitted for running shoes (when I was 14), I was dead set on getting Nikes. I thought they were cool and I liked their advertising (the mind of a 14-year-old :-) Turned out, the salesperson at the running store told me that the Nikes I wanted were all wrong for me and I was better off with Saucony shoes. Saucony? I never heard of them. I tried them on, liked them, but still went with the Nikes.

Long story short, I ended up with bad shin splints from the Nikes and ended up eventually buying the Saucony shoes (and had no problems). Expensive mistake.

So, when you go to the running store to get fitted, go with an open mind -- you'll be glad you did!

jeffrodgers1

Add on to my post ->

9. Shoes only last so long. If you were hammered into the ground a couple of thousand times per mile, How much support would you have left to offer? The answer is likely not much. Shoes only last so long. The recommended lifespan of a quality running shoe is between 300-500 miles, after this you will start to see the support break down and you may start to experience some common running injuries like Shin splints, ITBFS, Runner's Knee, etc. Keep in mind that even though your shoe looks reasonably good, it is the sole of the shoe that takes the beating.

flabulous4

1. C25K (obviously!)
2. Keep trying
3. If you try running and you hate it, there will be other exercise out there
4. If you try runnning and love it, be sure to get proper shoes fitted at a running store (and I've run in mine first time and loved every pair)
5. Just do it. If you have to stop and walk doing C25K, it doesn't matter
6. Watch out. Running is addictive
7. Don't get hung up on having to complete every section of C25K fully. Close might be close enough
8. Enjoy it! Running is ace!

pettrypartyof4

Jeff Galloway Training worked the best for me!!! Never a runner...but had a cause to start running and raising money for the Leukemia and Lymphoma Foundation through a 1/2 marathon...In the middle of the training, found out I was pregnant...With the help of Jeff Galloway's program, I finished my first Half Marathon, 5 months pregnant, just over 2 hours! (that might be slow to a lot, but for me it was total AWESOME) Now, I'm a running addict!!! It's the best feeling in the world to go out for an hour long run, and forget about my stress!! Good Luck to you! You can do it!!!

rachgolds

Start slow and don't get discouraged...you will gain endurance with time!