Running advice for a beginner

liketheseaa

I have NEVER been a fan of running, but this process of getting fit has sparked an interest. I think intimidation and fear of failure are the reasons I haven't tried yet. I do Advanced Zumba 4 times a week and want to add running/walking to my schedule. I literally haven't run a mile since highschool and will obviously start with walking and running. Any sound advice you have from past experience is MUCH appreciated!

mayberry310

Couch to 5k. Google it or download the app. It's been the best thing I've ever found to become a runner! 8 weeks ago I couldn't run for 60 seconds. Now I'm run every other night and I absolutely love it. Be aware... it can get addicting.

brandyk77

as stated, start wtih couch to 5k. Take it easy (you shouldn't be huffing and puffing) and get some quality fitted running shoes.

Have fun!

ThickMcRunFast

No matter which program you go with, learn about pace. I find that most new runners just go at a full out sprint, then get frustrated that they can't maintain their pace. Don't worry that you're going 'slow'...we all start somewhere

And as others will surely say, get fitted for running shoes at a real running store. Shoes are incredibly specific for each runner, so getting a gait analysis is really the way to go. They might be more expensive, but it is better than getting injured. Good luck!

belgerian

Really just start slow and get out there and do it, get fitted at a reputable store a running store not a big box store. At least for your first pair. Once you get a pair you like and fit you good buy it anywhere you like. Get fitted properly! I did not and my feet were killing me all the time could not figure out why. Ive always wore a size 11 or 11.5 maybe even 12. Guess what I needed a size 13. Since ive been fitted properly I enjoy my runs even more.

RunXstrong

Join a group that includes other people just starting and make running part of your social life. You should be running at a conversational pace for most of your runs. It will be fun to get to know your new friends on your runs.

wombat94

Join a group that includes other people just starting and make running part of your social life. You should be running at a conversational pace for most of your runs. It will be fun to get to know your new friends on your runs.

Not to be too contradictory, but I see this advice from a lot of runners... a lot of social runners who enjoy running with other people.

But if you don't feel like doing this, then feel free to just run on your own.

For me, I have other physical activities that I do for socializing (taekwondo classes)... running is a purposefully solitary activity... it is time to myself, time to be alone with my thoughts and with my body, time to think about and feel what is going on in my life, and time to listen to my favorite music.

I started running in January, and for several months felt like I was missing something because everyone told me to find a running partner or group to run with, but I've just come to realize that I like running alone.

Different strokes for different folks.

Ted

jessc4343

Not to be too contradictory, but I see this advice from a lot of runners... a lot of social runners who enjoy running with other people.

But if you don't feel like doing this, then feel free to just run on your own.

For me, I have other physical activities that I do for socializing (taekwondo classes)... running is a purposefully solitary activity... it is time to myself, time to be alone with my thoughts and with my body, time to think about and feel what is going on in my life, and time to listen to my favorite music.

I started running in January, and for several months felt like I was missing something because everyone told me to find a running partner or group to run with, but I've just come to realize that I like running alone.

Different strokes for different folks.

Ted

To add to this: my volunteer running partner is an "experienced" runner and I try/tried to keep up with him - and as other posters have mentioned - pace is very, very important! I found that I was frustrated and then aggravated with him (personal problem, I know) because he was "leaving me behind" I second Wombat - for now, run alone, get your groove, and then if you're feelin kinda lonely - find a friend to run with you

_workforit

Sign up for races! Having an objective goal to train for rather than JUST weight loss is what I found to be the most helpful. Other than that, just get on that pavement or the treadmill and keep it consistent! Running is a great workout & stress reliever :-)

DenyseMarieL

I agree with following a program. Couch to 5 k, or 5 k for Pink....all great. Most of all, don't give up, it won't happen overnight but it will happen!

liketheseaa

Thank you all for the advice! I have started Couch to 5K, but definitely need some better shoes. My shins hurt for days after the first time. Here's to progress!

healthynotthin

I have never enjoyed running with others - my goals have always been my own and I can go at my own pace without someone else near me. If it's the motivation TO run you have to deal with, I definitely suggest getting an accountability partner to run with. If it's maintaining a pace once you're out there you struggle with, I suggest running alone because it's easy to be talked out of running when you have people near you. It's all about what works for you!

crazyellybean

Skip C25K its boring and long... download Zombies, Run, it's a great app and you want to run day after day because you want to hear the story line.


Run at your own pace not someone else's at first this might be really slow, but you will build up as you. Don't worry about how far or how fast you are running, Just run! It will get better the next time you do it.

The biggest things I have learned is be consistent. If you are going to learn how to run.. you need to be consistent with training... skipping 1 week could set you back 2 weeks.

Kekibird

Agreed on C25k. Also, sign up for a race a few months out. That'll get you up and preparing to run.

Finishing a race is by far one of the best feelings.

dukes418

start slow. don't concentrate on time but distance. don't be afraid/ashamed if you do more walking at first than you do running. your body has to become conditioned to the rigors of running. once it does, you'll be surprised at how much you will be able to endure. best of luck and be well.

imhungry2012

Sign up for a 5K! It's a great modivator/goal to look forward too. I have heard great things about the couch to 5k program.

ChristyRunStarr

Thank you all for the advice! I have started Couch to 5K, but definitely need some better shoes. My shins hurt for days after the first time. Here's to progress!

I'm glad you started with C25K, I used it and it really helped me with my pace and breathing. Good shoes are the BEST thing you can do for yourself is get a good pair of running sneakers. If you have a running store (not just an adidas or Olympia) go there cause they can look at how you walk and get the right shoes for you

deadbeatsummer

1. Trainers (As in 'sneakers'/'runners'):

Go to a running specialist shop and have them analyse your gait. Most running shops will do this, it takes 2 minutes and is free. They film you running for 10 seconds on a treadmill then slow mo your feet to see how they land as you run. This will let you know whether you should be getting a neutral stance trainers or something to offset outwards/inward leaning feet.

Go for geeky trainers that are supportive for a beginner. You will here all different things about trainers - like barefoot style trainers will little support for a more natural run, and to build up strength in the feet. But this is not for a beginner. You will suffer shin splints, swollen feet at first. Go for good support and BUY YOUR TRAINERS HALF A SIZE BIGGER THAN NORMAL. You will thank yourself. And me. Your feet swell when you run with the impact of running. Buying a size the same as your everyday shoes will cause you to have numb sore tows and aching tendons in your feet.

Asics and Mizumo are good brands. I love Nike's stuff its so pretty, but to start with, you want maximum support and function over fashion.


2. Starting to run

Your aim is to learn how to run 5k, or 3.11 miles without walking.
I would recommend a plan like Couch to 5k if you are good at following plans.

However, I taught myself to run a 5k by practising running AS SLOW AS POSSIBLE. If you think your running slowly, then go even slower until it feels silly. That is how you should be running. As fast as a speed walk but with running 'motions'. No matter what I want you to get 5k in even if you only jog for 10 minutes of it and walk 30 minutes.

Get in the habit of finding a route that is 5 kilometers long. Don't worry at all about timing.

Slowly as you push yourself, you will be able to run/walk/run/walk. Don't give yourself set times to do it in. Push yourself on the running and when you literally cannot anymore, go a bit longer... THEN walk fast for 3 minutes then go again.

Eventually you will be able to run this whole 5k. It took me about 2 months going running a couple of times a week.

As a newbie, you will make the mistake of going too fast and getting out of breath and wondering why you can only run for 1 minute. You need to sloooooooow jog/fast walk for ages. Running isn't sprinting. Running means slow jogging for newbies.

And ditch the treadmill.. nothing beats running outdoors.. it's a better workout, way more interesting, varied, challenging, rewarding and real.

3. Getting your cardio up:

Combine running with high intensity cardio. For me this was a ridiculously fast paced DVD, like Turbo Fire. You need to feel like your heart is going to break and your throat is raw with breathing so much. You must stress your cardiovascular system. It worked wonders for my endurance.

4. Troubleshooting:

You want to stop running because your legs ache = You need to practise running more to get your leg muscles used to it.
You want to stop running because your lungs are going to explode = Your cardio levels need to be improved (see tip 3).

5. The Best Tip In the World:

Sign yourself up to something. There will be free running clubs near you, races etc etc. Do your research.

Throw yourself in the deep end and sign yourself up to a race. Do it. I know you may thing running isn't for you, you may not be good at it yet. But I promise you, once you sign yourself up to a 5k race, especially if its for charity, you WILL make those training sessions. I ran Race for Life in 33 minutes and raised £300 for Cancer Research UK. When I signed up (1 month before), I could only run for 8 minutes.

6. Get your routine:

Try running in the morning. Get up before you have to get ready for work. You can do it.
Set a playlist so you are not fussing with changing songs
Get a Heart Rate Monitor to calculate calories and HR
Get Map my Run on your smart phone and itll tell you how many miles youve done in what time as you listen to music.
Buy nice running clothes so you feel better about running.

7. But most importantly...

Just get out there and run. By the time you've started running, you won't have any excuses not to.



p.s: This time 5 months ago, I hated running, I hated being outdoors and I genuinely believed my body isn't 'capable' of running. I was wrong and the only thing I regret is not running sooner.

1holegrouper

Some great advice given. Especially in getting quality and well fitted shoes. I would add that a proper warm up and cool down is essential.

Before your actual jog/ run/ etc. I would start out walking briskly for about 5 minutes. This elevates your heart rate in a more gradual pace and gets the blood flowing and will likely eliminate any soreness you are currently experiencing. Save stretching (if you choose to stretch) for afterwards and realize that warmup trumps any stretching. Perhaps go longer at first. Elite athletes do it and they probably need to do it less than everyone else. This will have a dramatic impact on your energy level and muscle/tendon tenderness during and after your run. Cool down the same. As your cardiovascular system and body are getting used to the idea of running its important to 'prep' them for what is coming.

mimiyo1980

The right shoes. Go to a running shop and get them to look at ur stride. After that download the couch to 5k (or something similar) and you won't look back. I agree with the addictive comment