best way to start running?

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Replies

  • foraubs
    foraubs Posts: 263 Member
    C25K supporter & success story here!

    Happily on my way out the door to complete Week 6, Day 2 -- my 17th interval run with the program. I have, and will continue to recommend it to any novice runners. I didn't think I'd survive Week 1, but here I am .. and I'm so much better for it.

    Whether you check this program out or not .. it's not a race. Don't go outside and see how fast you can run around the block and come home. Pace yourself. If running outside, do so where you enjoy the scenery as a nice companion.

    And if you want it, don't give up.

    Quite simply, the best way to be a runner is to just DO IT.

    If you're anything like me, you'll learn a helluva lot about yourself while you're pounding the pavement.

    Best of luck!
  • emmeylou
    emmeylou Posts: 175 Member
    On the spectrum from "beginner" to "runner", and I am definitely much closer to beginner! But I also say check out the C25K. I am just starting week 4, though I've had the program for a long time. I stopped this when I started weight training, but I'm gradually adding it in as a supplement. I loved it because I didn't have to worry about timing myself, etc. I just ran when it dinged and walked when it dinged and did my best. I felt like the first few weeks were GREAT in easing you in (I literally had never ran a mile before in my life). But then I felt the jump between weeks 3 and 4 was a bit much and I wasn't quite able to finish week 4, day 1. I had to start walking... but no matter what I think it is a great starting place, whether you like it or not.
  • clandic
    clandic Posts: 2 Member
    I guess its not for everyone. I just found being told to go a certain distance/time didn't allow me to alter my self selected goals if I was bored/struggling.

    Interval bursts of 30 second s run 10 second rest at much faster speeds than normal is also very very good way to get your heart fit and trains you anaerobically. I normally run at 8.5kph on treadmill but doing this i increase it .5kph every other interval and try to get up to about 12 kph ...think there's a fancy name for this...
  • flyingpurplemonkey
    flyingpurplemonkey Posts: 105 Member
    I'm going to be the unpopular vote here, but I say just get up and go. Run as much as you can, walk when you absolutely have to, then start running when you can. Do this for either a set amount of time (maybe 10 or 15 minutes to start?) or a set path (down to the stop sign and back, whatever works for your situation). Tomorrow, do the same thing. And the day after and so forth.

    This is what I did. The first day, I probably walked more than I ran. Within a week and a half, I was running the whole distance (about a mile and a half) with no breaks - not easily or quickly, but I did it . As long as you push yourself each run, you will see great improvements quickly.
  • Vincentsz
    Vincentsz Posts: 407 Member
    Put one foot in front of the other
  • xYumzx
    xYumzx Posts: 953 Member
    Put one foot in front of the other

    And tie your shoes... trust me thats number 1 to running
  • amymichelle1226
    amymichelle1226 Posts: 150 Member
    I started by walking quite a bit, then I would just run as long and as much as I felt comfortable (which wasn't much to start, I felt ridiculous). Then I tried the C25k but I would dread when it would start to tell me to run, and felt like I could keep going longer when it told me to walk. Now I'm going back to my original plan of running as long as I don't feel like I'm going fall on the ground, take a break by walking....and slowly I've been better! I can almost run an entire mile (woo!). I would probably be further if I had used the C25k consistently but honestly, i'm not a runner, i've barely ever worked out...and doing it at my own pace works for me. After I can run a whole mile without stopping, I will likely continue to use C25k.
  • danimal5867
    danimal5867 Posts: 390
    I've never used C25K but I do recommend just getting out there and moving. I started by doing a lot of walking and gradually added short running intervals. I recommend a GPS app for your droid or iphone. Personally I think endomondo is the best one out there. The important thing is to get moving and go a little bit farther or a little bit faster each time. This morning I logged 9 miles doing intervals of walking and running. You'll be amazed at your progress if you just keep after it.
  • msmith2020
    msmith2020 Posts: 365 Member
    ya pretty much everyone here will voche for C25k!! I LOVE it! Its my second time to do it, on week 5 this time, got to week 7 before! I LOVE IT~ Ran my first 25 mins last night/ 1.5 miles. Cant wait to increase to 2 miles tomorrow!

    Cant wait to increase my distance by
  • ishallnotwant
    ishallnotwant Posts: 1,210 Member
    Another vote for c25k here. I did my first c25k session Feb 28th and ran my first 5k without walking on May 28th. I'm 35 years old and have NEVER run in my life, even in school I was excused from running because of severe asthma.

    I have tried the "get out and run as far as you are comfortable with" thing and it left me with knee injuries every time I tried it. c25k worked really well for me and I can now run up to 4 miles...working on training for a 10k in November.
  • TiffanyAching
    TiffanyAching Posts: 50 Member
    i tried the 'just run til you need to walk' style at first and didn't get very far. then i tried the c25k and turns out i can run more than i thought. waiting, dying, for that voice to say 'walk' made me push myself way more than i did off my own back, as i suspected it would. i ran for 30minutes tonight, i might have got here eventually just pushing myself but tbh i dont think i would. i think i'd have confirmed to myself i wasn't capable of running and returned to my sofa. trusting the programme, being stubborn enough to want to finish what i started and running til i was told i could stop week after week as got me here. i'm evangelical about c25k.
  • SueInAz
    SueInAz Posts: 6,592 Member
    I started with C25K last April. I could barely run the 30 seconds, so I made my first week all 30 second runs and 2 minute walks. By the time I got to week 3, and after talking to my marathon-running sister, I decided to go with Jeff Galloway's run/walk approach. I now run 3 minutes and walk for 1 minute, although some days I run longer or shorter depending on how far I'm running and how I'm feeling. I can keep up the same pace (6+ MPH run/3.5 MPH walk) for an entire half marathon.

    Honestly, the best way to start running is to just get out there and do it. Don't be afraid of it. You can leave worrying about running shoes until you're running for more than a few minutes at a time. That is, unless you're having joint, foot or shin pains. If that's happening, the time is now.

    The advice I've given to many new runners:

    1. Only run every other day, especially at first. Running every day leads to injury. Your body needs a chance to recover from this new, high impact activity. Don't do other high impact exercises on the days between, either. You want be able to keep on running so avoiding injury is the number one priority.

    2. Don't run on concrete. It's too hard and will probably give you shin splints over time. Run on asphalt, a running track, or dirt, if possible.

    3. Run slowly. Someone else mentioned being able to talk while running. If you're huffing and puffing, you're trying to go too fast. Right now you should focus on your endurance and distance. Later on you can work on your speed.

    4. Have fun!

    I personally don't like the "run until you're tired" philosophy. I've talked to too many runners who are afraid to take walk intervals for fear of not wanting to start to run again! I tell them that if you take walk breaks before you really need them that you'll actually WANT to start running again because you're restored some energy during that short break. During half marathons I'm usually passing people who have run the whole race during the last few miles. Many of them are still "running" but at such a slow pace they might as well be walking! To me, that just seems a little silly because it's a huge waste of energy to run at slow paces. Run fast, walk fast and your average time will be about the same.
  • Krystal7786
    Krystal7786 Posts: 103 Member
    thanks everyone this helps so much :)
  • xsabrinalynn
    xsabrinalynn Posts: 146 Member
    Try LoLo Beatburn Treadmill app (can also use outside) or 0 to 5k! Love BOTH apps.
  • coffeerunner
    coffeerunner Posts: 26 Member
    I learned by doing couch to 5k as well :)
  • Angel1066
    Angel1066 Posts: 816 Member
    C25K is the best way to start
  • TravisBurns
    TravisBurns Posts: 353 Member
    Walk and slowly work your way up. Adding intervals of jogging and sprinting into your routine. And track your mile time if you're on a treadmill. Work on skimming time off your mile every month
  • prjoy98
    prjoy98 Posts: 250 Member
    Just lace the shoes up and go!!
    I started alternating between walking/jogging and still am but I can do 3 miles in 30mins and for a non-runner..I think that's pretty darn good :wink:
  • BarbACona
    BarbACona Posts: 76
    Good for you! I am so excited to hear you say this as I just started C2K5 this week. I finished my 3rd day of running yesterday. Tomorrow I can start day one of my second week. I always wanted to be a runner too and now even at the age of 52, I have hope that I can really accomplish this! Continued good health and happy running to you :)
  • quill16
    quill16 Posts: 373 Member
    I started walking on the treadmill a little over a year ago for 15 minutes and thought I would die of exhaustion. I kept at it everyday until I was walking 3.5 miles at 3.5 MPH for an hour. In Jan I started "running". I used interval training similiar to C25K at my own pace. I would walk for 4.5 min and then run 30 sec at 4.5 MPH. Slowly I increased the running to 1 min ,then 2 min etc. and upped the speed and distance. 8 months later I now run 5-7 miles a day,not stopping at 6-7 MPH. IMO the key is an everyday approach.
    Good running shoes are also important!!!! At first I didn't want to put out the money, but now I know it really makes a difference. I am flat footed and I wear Asics foundation for flat feet. ($99). I also treated my self to good sports bras and outfits that make me feel good.

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