Getting a running start?

Scandinavia

Hello there! I am looking to start exercising, but there are a few roadblocks...

I've always wanted to run, but I don't really know anything about it. I'm also not very good at it. I am within the healthy weight range for my height (I'm 5'7 and 122) but have very little endurance and strength due to an eating disorder that I was in recovery for last year. I can run 3 miles on the treadmill in about 38 minutes. So how can I work on raising my endurance to be able to run faster and longer?

Another question is about how long does it take to be able to run a 5k? Obviously it's different for everyone, but a general idea would be appreciated.

Finally, are there any basics I should know about running? I really don't know anything about it, other than it's great for you!

storm15918

If you're already able to run 3 miles, then I'd say you're on the right track! I'm not a trainer or anything, but what personally worked for me to increase speed was by running small intervals at a faster pace and doing the rest at my regular pace. Over time my body has gotten accustomed to the faster pace so I can do it for longer now. For endurance I would set a distance and once that became comfortable, I would add 0.25-0.5 miles, and repeat. The c25k or c210k could be helpful too for increasing distance. They're great programs!

As for a 5k, you're already there, so yay! It took me around 3 months or so to get up to that distance the first time, and this time around it only took a month.

For basics, it's mainly about good shoes and good posture I think. Those both helped me when I was starting out. A running partner is helpful too!

Best of luck and most importantly, enjoy it

froeschli

I started with C25K (Couch to 5 K - free online program on runners world website). then borrowed a few books, "the beginning runner's handbook" and "be a better runner" come to mind... since i had to take a few months off due to a lingering cold, i am back to the beginning stage, and doing the 13 week to 10k program from the beginning runners handbook.
c25k takes 9 weeks, and comes with follow up programs to expand to 10k and on. the 13 week plan has its own progression plans to half marathon etc. (there is actually an online, printable version of this plan which includes coaching advice, if you google for "13 week to 10k program")

the treadmill isn't a bad start, but you'll find running on asphalt different due to the joint impact and the need to propel yourself forward. you may not need to start all the way at the beginning (probably a good idea though) but you'll want to build up your bone and ligament strength slowly before going all the way.

the books i mentioned list some stretches and strength training you can do. things that help runners are core strength and developing the backs of your legs (that is supposed to help with speed - i just started working on that...)

RunnerElizabeth

When I finished c25k back awhile ago, I was running 38 minute 5ks pushing a jogging stroller, it was the end of May of that year. In June I decided to run a half marathon in October. So I started working on a half marathon plan thru runners world that didn't have any speed work in it but had me increase my weekly mileage from 12 to 20 over 12 weeks. In August of that same year during my half training I ran a 5k in 29:52 with the jogging stroller, huge improvement and it was definitely due to my mileage increase. For me, the more I run per week the faster I get. I know speed work would probably be even more effective but I find it tedious and hard.