Tips for new runners

nashai01

I work out at least 4 days a week a min of 45 minutes. I do a lot of cardio but I feel like I’m going to pass out and die when I run. I started jogging for 2 minutes and then walking for 1 minute etc. I now can jog for about 5 minutes but I wish I can go for a mile straight without a break. Does anyone have any pointers, tips, motivation anything that can help? I’m currently jogging/ walking on just Tuesdays and Thursdays for 45 minutes.

LoosingMyLast15

make sure you're not going too fast. start out slow so you can last longer. for me i count to eight in my head to help maintain my breathing. listen to some music while you jog it'll help take your mind off of it

nikkicarter13

Couch to 5k is a great way to ease yourself into running! Google it for a link

RBXChas

I recommend the Couch to 5K program. It's way easier than it used to be (I did it last year, but I had tried it previously in 2003 and in 2006 without the benefit of awesome apps and playlists), and it really works you up to running for 30 minutes, which is about how long it takes most runners to complete a 5K (though I am admittedly slightly slower than that).

If all you want to do is be able to run a mile without stopping, you can use the program to only go so far (maybe stop at week 5 or 6), or you can just try to work yourself slowly there from where you are now. For example, you say you can run for 5 minutes without stopping (which is a GREAT start!), but I'm going to guess it will take anywhere from 10-15 minutes to run a mile, depending on how fast you run.

Anyway, I recommend Couch to 5K, as someone who was a total non-runner to a graduate who still runs almost a year later

RBXChas

Oh, sorry, here's the link http://www.coolrunning.com/engine/2/2_3/index.shtml

nashai01

Thanks Everyone I'm looking it up now

xxjacqueline

I also recommend C25k. It's what I used to start running and now I can run a full 3 miles! It's a wonderful program.

nashai01

Ok thanks so much. I'm sure this will help me so much. I have to send the link to my sister. :happy:

Muscles_Curves

Here is a link to Couch 2 5K running program. You could buy the app or write down the time on paper if want to do it that way. I did it that way. Good luck with your running.
Forgot to post the link...smh

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

ahamm002

1. Keep challenging yourself with the speed at which you do your running intervals!

2. Fall is a great season to run outside! Go outside for your steady state endurance runs!

3. Sign up for a 5k that takes place at the end of Fall. It will help you with motivation.

drgndancer

Couch to 5K is a good recommendation, but I think your bigger problem is that you're going to fast. Running for distance should be mostly at a pace where you can hold a (maybe slightly halting or breathless) conversation while doing it. As you get more advanced you might want to add in some speed work at a faster pace, but for now don't overdo it. If you find you're breathing so hard that you can't speak a normal sentence, slow down. That doesn't mean you shouldn't be breathing hard, just not gasping for breath. Try singing along to your music: If you can sing entire verses without taking a breath, you're probably not going fast enough... If you can't do more than gasp a few words out, you're going to fast ;-)

sjacobson1013

I agree with 15opundgoal completely. Counting my breathing makes the most difference. A count of 4 in and a count of 4 out. Concentrating on that takes my mind off of the running and keeps my breathing in line with my pace. If I get distracted, my breathing gets waaaay too fast, and I always end up having to stop and walk until it's back under control.

jzsor12

I felt that way but you can't do it overnight just keep going. A little bit longer each time or take shorter breaks.
Or try C25K

126siany

I guess my tip is for "newish" runners,as it won't apply to you just yet.

But my tip: Take rest days!

Once you can cover a few miles, it's very tempting to run every day. You're so excited and proud of yourself! Maybe you're planning a 10K or even a Half-marathon in a few months, and you just get sucked into running every day.

But take the rest days. You can do something else on the rest days--just don't run.

It takes a good 6 months of running to build up the muscle, bone and ligament strength to SAFELY absorb the shock of running. If you do too much and don't give yourself the rest days, you may find that you get an overuse injury and can't do much of anything for weeks.

So take the rest days so you don't injure yourself. :flowerforyou:

BetterMike

I now can jog for about 5 minutes but I wish I can go for a mile straight without a break.

Run a 5 minute mile! Otherwise I agree with the others C25K is pretty much known to work.

nashai01

Thanks to all of you, I printed off the schedule for C25K and I'm going to start with it today. My running days was normally just tues and thurs, so now I'm going to throw another day in there, but all the other tips were great too. I will use all of them.

ixap

I started jogging for 2 minutes and then walking for 1 minute etc. I now can jog for about 5 minutes but I wish I can go for a mile straight without a break.

First of all, this is GREAT progress. You can do two and a half times as much as when you started.

Agree with all the great advice above, esp. to slow down during your running intervals until you have a good base of aerobic endurance.

You will reap huge benefits from that 3rd day. Good for you.

to_the_surface

Check this out (I'm not associated in any way to this guy/website):

This is the guy behind the run walk run walk system.

http://www.mcmillanrunning.com

This is a gradual approach, healthy for the joints/muscles and surprisingly effective in terms of results vs time invested.
There are some "numbers" that are a safe bet for pretty much everyone (like the famous c25k plan which is the fail safe commonly accepted suggestion); however, IMO, the beauty of it is that the structured approach can be tailored/adjusted to your fitness level. As you make progress you can adjust the length/intensity of the walk/run intervals. Before you know it it would be run/jog instead of run/walk.

The key here is NOT to rush to distance milestones. This is like weight loss: slow and steady yields better results.

Get rest days.

As far as sore muscles, I'd suggest a bag of ice (or frozen veggies from your fridge) over the muscle in question. If you have sensitive skin then put a cloth or something between the frozen/ice bag and your skin. 20-30 mins should be plenty.

CarsonRuns

Check this out (I'm not associated in any way to this guy/website):

This is the guy behind the run walk run walk system.

I think you are confusing Greg McMillan with Jeff Galloway.

viki_88

I'm fairly new to running also and am running 3 days a week (with a rest day in between). I'm currently doing the podrunner first day to 5K BPM interval running program and I really like it.
It's free and starts out pretty easy. The running intervals are only 60 seconds long in the first week (that seemed LONG when i first started). I'm on week 5 of 9 now and the podcast had me run 8 min, walk 5, run 8 min.... and I survived! It's awesome to see progress. And I find that the driving beats of the music push me to run a little faster. After 9 weeks, the podcast will have you running for 25 minutes straight! I'm looking forward to that accomplishment.

I got it in itunes and have the entire program on my ipod. But I think you can download it from the website also:
http://www.djsteveboy.com/1day25k.html

zewolf77

I did a quasi-C25K program to rebuild my endurance after I hurt my knee. Basically... I'd run half a mile, then walk half a mile and vice versa until I'd worked out for about a 30 minute stretch. Every week I'd try to make my running time longer and my walking time shorter.

After doing that for 6-8 weeks, I ran the full 3.1 miles this morning. I say quasi-C25K because I didn't follow a written plan.. that's just what the knee doc told me to do for rehab.

to_the_surface

Check this out (I'm not associated in any way to this guy/website):

This is the guy behind the run walk run walk system.

I think you are confusing Greg McMillan with Jeff Galloway.

Oops, I think you're right. I use the mcmillan calculator for guidelines on pacing for my training. Galloway is the run,walk,run guy. In any case, useful info in both places.

mbajrami

Couch to 5K, definitely. I did the 9 week program and have moved on to the 5 to 10K Trainer. I can currently run 30-35min without stopping. FYI, less than 2 years ago I was a 1+ pack a day smoker.

Couch to 5K works!

PaleoRDH

I started out the same way back when I used to run..........a few mins jogging, then walking....... and before I knew it I could go an hour without stopping. Keep in mind though I ran VERY slow......... turtle turtle! But I did it........... I tried to get back into it a few months ago, but I had a huge problem with my left leg and had stent surgery and lots of stuff recently, so by trying to just run a minute and then walk, I blew out the knee. I gotta start super s-l-o-w............ ! Good luck to you I'm hoping to do the same soon!

WendyTerry420

Thanks to all of you, I printed off the schedule for C25K and I'm going to start with it today. My running days was normally just tues and thurs, so now I'm going to throw another day in there, but all the other tips were great too. I will use all of them.

That's awesome! I just finished the Week 5 workouts. I was just like you in the beginning. I could barely jog for a minute, but last night I jogged for TWENTY minutes! It's an awesome feeling of accomplishment. The C25K program is excellent. Don't forget to post your progress! :happy:

Skinny_Jeans_Soon

I started with C25K but realized about 2 weeks in that I could progress much faster then the program was so I chucked it aside and just started adding .5 mile to each run. When I got to 3.5 miles I started working on jog/run intervals to increase my overall speed. Just push yourself each time, you will surprise yourself with the progress you make.

minnesota_deere

I work out at least 4 days a week a min of 45 minutes. I do a lot of cardio but I feel like I’m going to pass out and die when I run. I started jogging for 2 minutes and then walking for 1 minute etc. I now can jog for about 5 minutes but I wish I can go for a mile straight without a break. Does anyone have any pointers, tips, motivation anything that can help? I’m currently jogging/ walking on just Tuesdays and Thursdays for 45 minutes.

i started just like this in january, now can run outside 8 miles in 70 minutes. remember my first week was horrible 3-4 mph max for 30 minutes at a 5% incline, after a month i was at 10% incline and 4.5 mph. 2nd month all i did was run at 6.5 pmh 3 % incline and than went outside the 4th month.

jeffrodgers1

Here is a repost of my tips for new runners;

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!

PS. Injured my ankle during a short relay event and my Ultra plans are on hold for now.

CarsonRuns

i started just like this in january, now can run outside 8 miles in 70 minutes. remember my first week was horrible 3-4 mph max for 30 minutes at a 5% incline, after a month i was at 10% incline and 4.5 mph. 2nd month all i did was run at 6.5 pmh 3 % incline and than went outside the 4th month.

You went from a 15:00 mile for 30 minutes to an 8:45 mile for 70 minutes in 8 months?