Running Tips Please

melvac
melvac Posts: 333 Member
in Fitness and Exercise
I have been walking all my 5k's at a fast past 4.0 mph. I want to run unsure how to start or do it safely. Advice Please:indifferent:

Replies

  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    I started interval running, I do one min walk one min run, I then increased the length of running then shortened the walking time then go from there. :smile:
  • meerkat70
    meerkat70 Posts: 4,605 Member
    You want to introduce some intervals of running into your walk, and build from there. If you're walking that fast, you've probably built up some good basic fitness.

    The easiest is probably to download the couch to 5k (c25k) programme onto a smart phone and follow that. But if that doesn't appeal, simply mark out some intervals in your mind when you run, an run them, alternating running and walking, slowly extending the running intervals.
  • diver71_au
    diver71_au Posts: 424 Member
    C25K is the best way to do it ...
  • fittertanme
    fittertanme Posts: 259 Member
    hi there
    well your doing the right thing so far and the speed your doing is near to running so start to jog/run for short times say 2 mins then walk for 1 min and try that and see how it go's from that so good luck
  • meerkat70
    meerkat70 Posts: 4,605 Member
    Hi melva, just noticed in another post that you mentioned knee surgery. What kind of surgery was it? C25 is a nice steady introduction to running, but obviously with some kinds of knee op, all running is a no go (e.g. knee replacement), so it would be sensible also to check this with your doctor.
  • VinoFonseca
    VinoFonseca Posts: 51 Member
    I just started the couch to 5k regimen and I have found it surprisingly easy. Given, I've just finished the first week, but not bad. Their website http://www.coolrunning.com/engine/2/2_3/181.shtml also offers lots of running tips.

    I'm hoping to get up to get up to the 5k standard by end of September and then extend my run to about 5 miles. I'm traveling a lot during the fall and I am hoping that a 5 mile daily run will make up for all the gym time I will miss.

    Good luck. Add me as a friend if you want to share newbie running tips.
  • Angel1066
    Angel1066 Posts: 816 Member
    Use the C25K program it worked wonders for me, it gets you started slowly and in 9 weeks you'll be running i assure you.
    Good luck
  • DaveC29
    DaveC29 Posts: 232 Member
    Make sure you google 'good running form' and try to develop a good mid sole foot strike when you speed your pace. This will allow your muscles to take most of the pounding from running - saving your knees!
  • melvac
    melvac Posts: 333 Member
    My Knee surgery was an Arthroscopy. I had a torn Meniscus.
  • meerkat70
    meerkat70 Posts: 4,605 Member
    Hi Melva

    Is PT part of your recovery package post operatively? Meniscus surgery shouldn't stop you from running, but most good doctors will offer you some post-op physio. You could ask them to give you some specific support to ease you into running?

    That aside, if you're fully recovered from your op, and already active with walking (as you are), I think the C25 is your next logical step (or a similar graduated programme, using intervals of walking and running). You might also want to look at Jeff Galloway's run / walk programme, which is designed to help people stay injury free.

    Best of luck. I'd be really interested to hear how you get on. xx

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