New to jogging - Any tips?

cleefelty

I began jogging in November and found the book RUN YOUR BUTT OFF to be helpful. (I borrowed from library)

I did not try Couch to 5K, but was told this is somewhat similar in that it has stages vs. weeks. I stay in my Stage until *I* feel ready to progress, versus when told to. I also committed to 8 week timeframes of 150 minutes of moderate-intensity cardio towards incentives to keep me motivated.

The breakthrough for me was jogging SLOWER than I walk.

I knew if I moved to another Stage before I built up my stamina and endurance, I'd quit. Instead, I'm sticking with it and dare I say, enjoying it! I could never understand why anyone would *want* to run, until now. I keep the treadmill at 3.5 mph, warm-up for 5 minutes, and then start my intervals (currently at 5 min run/2.5 min walk) for about 50 minutes or so. I just started running outside and had no trouble with a similar routine on a 5k course. I also now add some "speed" intervals in there to get my heart rate up.

I use my HRM and am honest with myself when it's getting easier and time to move up.

Good luck!!

ShannonMpls

Never do less than 30 minutes (even if you have to walk) or there will be no benefits at all.

This isn't even remotely true.

AmyRhubarb

Thanks so much for all your advice guys & gals. It seems everyone rates the C25K approach. I've had a look on my android play store and there are so many apps for this! Can anyone recommend one they use which is any good? Thanks x

I used c25kFREE by Zen Labs and it worked great! I started running with that in January last year, and I'm still running and enjoying it. It's a great program!

badzoe

Buy awesome running sneakers and an even more awesome sports bra.

Sign up for a C25K app.

Find good running music.

Go for your first "run".

Join us our C25K group for tip, support, etc.

If you think that it will help, sign up for a 5k so you will have real motivation to progress.

Have fun!

Btw, I am on w5.

KateRunsColorado

I'm not sure if people have said this since I'm too lazy to read all of the responses (sorry)...but just go SLOW!

I was always so worried about pace in the past, but once I slowed down, I was able to build up my endurance and start to really enjoy running. Before I knew it, I was running 5 miles!

Then once your endurance is built, you can start working on speed.

AmyRhubarb

Never do less than 30 minutes (even if you have to walk) or there will be no benefits at all.

This isn't even remotely true.

Agreed! When my kid started school in August and I couldn't do my early morning longer runs anymore, I cranked out a quick 2 miles in less than 30 minutes before school to beat the heat - still saw plenty of benefits. :drinker:

HypersonicFitNess

C25K app (and jog slow) or use the Galloway Method (also, if you can run slower, you're going too fast)

http://www.jeffgalloway.com/

http://www.jeffgalloway.com/training/index.html

http://www.jeffgalloway.com/resources/index.html

You can buy play lists on iTunes that have the cues when to walk/run and the tempo music to go with the walk/run segments. You can also get playlists for free at MotionTraxx

http://motiontraxx.com/mix/exercise/running/

MorganLeighRN

C25K is a great program! Just make sure that you have the right shoes. Go to a running store and have them fit you for shoes. They are a bit pricey, but are well worth it. They will safe your hips, knees, shins, ankles, feet, and back.

I have been running for about a year now and have completed a half marathon, several 5ks and 5k obstacles courses. I am running my second 1/2 in two weeks and am training for a full marathon. Feel free to add me if you'd like! I love my running friends

billsica

#1 couch 2 5k. I loved it.
#2 you are already going 5 minutes, I barely could do 60 seconds in the beginning
#3 Zombies run! its in the app store and it has a 5k program now too... If you like being run down by the undead.
#4 stop calling yourself a jogger, be a runner. I can run incredibly slow.
#5 wait till the runners high

KeithAngilly

This is going to sound weird but -- take small steps.

When I used to run, I used to end up injured all the time, and it turned out the biggest problem was that I was trying to go too fast by taking giant steps. I'd stretch my leg out as far as I could, striking with my heel, and then try to drive forward.

HUGE problems.

You can go fast, if you feel up to it, but do it by taking lots of shorter steps. That made a huge difference for me.

In the meantime, to build endurance, start with 1-1's -- "run" a minute, walk a minute. When that's easy, do 2-1's, etc. I know many people who do races at a 10-1 -- no shame. They aren't likely to win, but so what?

Oh man, it you take any running advice, please, please do yourself a favor and pay attention to this! Over-striding is one the easiest ways to get hurt. All sorts of injuries can occur by extending your foot out past you knee, slamming it into the ground with a big heel strike and then rolling over it. The jarring forces on you knees and ankles are just amazing when you over-stride. Just google running form, and there is lots of info out there on the interwebs. )

Have fun and good luck!

Kamnikar64

I am using c25k as well. Currently on week 4 day 1, I am afraid that I am not going to be very good at it though. I have asthma, and as soon as I feel like I can't breath I start freaking out! I know it's probably my pace, but I'm not going very fast! walking at 3.5 and running at 5.0.....i need advice too! lol

You may need to slow down your running speed. Your lungs will get stronger and then you won't have the breathing problem. I am short and was running at 4.5 but it felt like knives in my lungs. I then dialed it back to 4.0 for week 4, 4.1 for wk 5, 4.2 for wk 6 and I am know at 4.3 for wk 7. The stabbing feeling is gone and I'm have very little trouble with my asthma. I'm going to increase my speed slowly for the next several weeks and then move to running outside.

amdarosa619

Here are all my beginner's running tips:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

I can't emphasise enough point 1:
When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!

And here's some extra stuff I sent a friend who's training for her first 5K:

There IS a speed everyone can run, you just need to find yours. Sometimes I barely get above walking speed, it doesn't matter. And in RFL there will be runners who haven't trained and stop dead, and walkers - I promise you won't be last!
http://www.myfitnesspal.com/blog/BerryH/view/nice-guys-and-girls-finish-last-108783

Everyone will tell you to get fitted for proper running shoes. While this is important in the long run (pun intended) it's a huge investment when you first start out and not that vital. I ran in cross-trainers for the first two years. Though proper running shoes do make a huge difference when you do swap.

More important is style. You may feel proper running is "heel to toe" but this can lead to painful shin splints and achy knees and feet. Let your legs swing naturally under you and land under your body (not in front as that will act as a brake), and land mid-foot. YouTube proper running technique or running mid-foot landing to see examples.

A great sports bra, however, IS vital!

The RFL website has its own training plan, and I used an early version when I first started out. However, the joggers' plan starts at 2 min running sessions, which can be a bit tough at first. Given you've got plenty of time, check out Couch 2 5K (C25K). This site has all the versions for use with a watch, apps or podcasts. One will suit you:
http://www.c25k.com/

If you find a week hard, don't panic, just do it again the next week, but slower! You'll get through it.

I love the Zombies, Run! app, and there's a 5K training version. However, it can be a little distracting, which is good when you've been at it for a while, but you need to concentrate on how you feel to find your best pace when you start.
https://www.zombiesrungame.com/

The next step is just to get out there (yes, even in this weather!). Keep all your MFP buddies updated with your progress! You'll do fine. :flowerforyou:

One final point. Start calling it running, not jogging. Then, voilà, you're a runner!

Wonderful blog post. Thank you.

nickip91

You guys are amazing! Thank you for all your help!

One other question, the website recommends doing 3 runs a week with a break in between. What if due to my schedule I do 2 days running, 1 day break, 1 day running or even worse 3 days on the trot - will this hinder my results?

Keep the advice coming guys And feel free to add me x.

MorganLeighRN

Not at all. If you need to modify it, do so. As long as you are getting out there and running. Also, start with running outside, it is very hard to start on a treadmill and then outside.

becjovincent

I'll add - I run 3 - 4 times a week & STILL, that first mile is the hardest. Its getting your body used to a change from the normal day - so stick it out, even when it feels tough. Get through that first mile & then your lungs adapt & its easier.

BerryH

One other question, the website recommends doing 3 runs a week with a break in between. What if due to my schedule I do 2 days running, 1 day break, 1 day running or even worse 3 days on the trot - will this hinder my results?

At the early stages, you might be able to handle a few days in a row, but you might find you're nursing a few aches as you get on to longer running intervals. If finding time is an issue, I'd actually spread it out over a longer time rather than cramming them closer together - say do session one on a Saturday, two on a Wednesday and three on next Saturday rather than running Saturday, Sunday and Monday to get all your week's running in.

This way you're more likely to learn to love running and stick with it than find it punishing and want to give up!

nickip91

Thanks for the advice - annoyingly my best free days where I can actually allow time to run are Mon, Tues, Wed so I may end up with a pretty off workout routine!

khall86790

Start out small, 10-15 minutes per day if need be and work your way up. And make sure you push yourself until you feel like your legs can't go on. "Your mind gives up before your legs do"
Also, make sure your arms stay below your heart at all times, as if your arms are above your heart then it has to work harder keeping them raised high also.

pinkraynedropjacki

When I was fully into running (I'm not really obsessed now) I was running 7 days a week. No problems with doing that either. It depends on you.

degan2011

Thanks so much for all your advice guys & gals. It seems everyone rates the C25K approach. I've had a look on my android play store and there are so many apps for this! Can anyone recommend one they use which is any good? Thanks x

My personal favorite is the Zombies, Run! 5K Trainer. You get a fun storyline with your training, it handles the interval timing for you, too.

degan2011

You guys are amazing! Thank you for all your help!

One other question, the website recommends doing 3 runs a week with a break in between. What if due to my schedule I do 2 days running, 1 day break, 1 day running or even worse 3 days on the trot - will this hinder my results?

Keep the advice coming guys And feel free to add me x.

I run 4-5 days per week, Mon-Tuesday and Thur-Fri and currently (because my sister and I are planning to walk a half marathon in may) I am walking over 8 miles on Saturdays (with some jogging thrown in) to help train. My distance and time and both improved incredibly since I started out in January! I couldn't run/jog more than 2 blocks before I needed to walk. I just kept jogging when I felt I could and walking to catch my breath... Now I can run 7 miles at 11:41 avg pace without stopping. For me that is a major accomplishment. Stick with it... You can do it!

degan2011

I'll add - I run 3 - 4 times a week & STILL, that first mile is the hardest. Its getting your body used to a change from the normal day - so stick it out, even when it feels tough. Get through that first mile & then your lungs adapt & its easier.

For me, that first mile or so, my legs are tired, and I feel like i want to quit or walk like I used to... haha! I have to push through that initial stiff muscle feeling and then it is like my legs remember they like running.