How to start running when you're already in ok shape?

I did C25K and I'm in really good shape I feel(lost 30 pounds and been exercising for the past year and half) but I've never run before a day in my life.

When you were running that 5K, did you run the entire time or did you stop and walk a bit and then keep going? If it's stop/walk and then keep going, C25K is prob. for you as it builds up your running time longer and longer until you are doing a 5K in 30 minutes.

If you just ran straight, then I think you need to find a different program.

Do the C25K program - it lays out the intervals for you and has the warmup and cool downs built in. Go on line and google for the podcasts. There are several but they give you the timing prompts and have music with a beat that usually matches the pace. There are several from the us but the uk has them as well so you can find a music style that works for you. There are also apps that will give you voice prompts that you can use you own music if you want.
If you are in shape you will find that running is more of a mind game than a fitness issue - the podcasts really help build you up to the continuous run safely Be sure you have good shoes that fit properly - it makes a difference.

I was in the same boat, and I did a variation on C25K - my husband is a runner, so he coached me. basically started with very long, brisk walks, and started running, just a few hundred metres at a time. I ran when I felt like running, and stopped when I felt I needed to. each day, the amount of time running increased, walking decreased, until I am now (5 weeks later) running over 5K with very little difficulty.

Just don't go from zero to full-on running - increase gradually every day - and make sure you take a rest day or two each week.

And get GOOD shoes - go to a running store, have them assess your gait, and pick out the best you can afford - I spent over $100, and worth every penny - if your feet don't hurt, you can run a lot longer!

Good luck and enjoy the journey..

I think it's good to start running slowly even if in great shape.

You can get all sorts of injuries if you try running out of the ballpark and going gungho...even if you are already in excellent shape. looking good and being in shape strength wise doesn't always translate into good running mechanics.

I know because i have horrible plantar fascitis from heel striking.

Plus when I got out of the army I thought I could just go for a half marathon.

What I should have done was do a few 5ks's first(and I was in awesome shape after the army).

Let's just say that the half marathon humbled me.

Big time. I walked out of that half marathon limping.

The next time I did things slowly. Did a few 5k's and 10 k's, eventually did another half with lots of base training behind me and a few marathons.

The half actually is now my fav distance although I no longer do cardio anymore.

when i pick up cardio again..I am going to train wisely. Do a few short run and a couple 5k's for the excitement factor.

I am in good shape now as well and have run in the past...but after taking time off, I am going to follow the c25k people! Actually for the longer runs I might just go back to the Galloway program(I actually WAS a JEFF Galloway coach for the 2010 Chicago Marathon)

When you were running that 5K, did you run the entire time or did you stop and walk a bit and then keep going? If it's stop/walk and then keep going, C25K is prob. for you as it builds up your running time longer and longer until you are doing a 5K in 30 minutes.

If you just ran straight, then I think you need to find a different program.

I was with a friend, and we were going to stop after 2.5 so we slowed to a walk for a min or 2, talked a bit and decided we'd do another 2.5 so ran some more...I think I probably COULD have run it straight though...but I didn't today so I can't be sure. Maybe I'll try again tomorrow, see if I can run it straight through, and time it and go from there?

It sounds like you ran for 5 miles last night instead of a 5K(5K is equal to 3 miles).

Since you have never run before, you may benefit from C25K.. and you don't have to start at week 1 as other posters have said.

I just started at week 1 because I wanted to do it properly.. and I'm happy I did it that way because it forced me to slow down in later weeks. I found my self running super fast the first two weeks, and then week 3 hit and I realized I could not keep up that pace if I wanted to successfully finish the intervals.

I'm confused. She ran 5k her first time out. Why are people recommending C25K? The C stands for couch and she didn't start on her couch. She started with a great background in cardio fitness. For the love of everything holy, don't recommend a total beginner book to an obvious intermediate.

To the OP, congrats, you're a runner already. Check a few online sites about your form so you don't hurt yourself. And keep running. Do NOT start a program that has you run 2 blocks and stop when you can already run 2 miles.

a) she thinks she ran 5k
b) even if you *can* run 5k straight out of the blocks, it's often not a good idea to do so.

As people have already said, perhaps not the programme itself, but some kind of gradated programme would be useful, rather than overstraining legs early on in running.

As dad106 suggested above, maybe start a few weeks into the programme? Or build something sensible and similar for yourself. But running flat out without building up is probably not a great idea.

Try an intermediate running plan, like this:

http://www.runninginjuryfree.org/2008/09/intermediate-plan-for-runners.html

It will help you gradually increase your endurance without starting you at a beginner's level.

I think C25K is worth trying. I do a fair bit of cardio, but still die when it comes to running. I couldn't even complete day one of running but i can do an aerobics class no probs.
Or "Zombies, Run!" which is good fun and just get out there and start running! I prefer this, it's fun, and passes the time while I just run or walk, and then run again when the zombies are after me.

I love the running podcasts. I'm a ten year veteran runner but I still use them on my training runs

Looks like you've already got lots of great advice!

I would say just do the first week and see how you feel. No need to rush.

Get professionally fitted for shoes. Your shoes have to be perfect for running. Don't assume that just because they're fine for all your other cardio, they'll work for running.

i did c25k because i didn't want to overdo my body when i hadn't really run before. started it about 9 weeks ago as a nonrunner and ran my first 5k a few days ago with a time of 28:19. sure, it's slow in the beginning but it was perfect for me. right before that i did insanity and before that jillian michaels dvds, treadmill walking, elliptical so i wasn't new to cardio either. running is different than other types of cardio, at least i see it that way.

**i believe i COULD have done a 5k after insanity but i wanted to take it slow, and it paid off for me. i didn't get injured while running and it felt like a slow steady build up

next i am doing bridge to 10k. it does have me start with shorter running intervals but i'm find with that as my training for the 5k was pretty intense, i'm ok with ramping it down a bit.

I agree that if you can run you can run.

These programs are for people who can't.

If you can simply run 2 miles, then good grief, why would you need a program. Just increase your distance gradually.

Seriously, everyone does not need a program to do what they want to do. People have been running long before programs.

Go girl!

Do you run?

Again, no-one is suggesting a 'beginners programme', but an adaptation of that programme to enable the OP to build the musculature that supports running.

Most common injuries in new runners? Shin splints. How is it caused? Running too far, too fast, too soon. Regardless of prior fitness levels.

Of course she's not in the position of someone who's literally just got off the couch. But to suggest she should just head straight for the hills cause she has the cardio fitness to do so is not sensible. Everyone needs to build up.

I agree that if you can run you can run.

These programs are for people who can't.

If you can simply run 2 miles, then good grief, why would you need a program. Just increase your distance gradually.

Seriously, everyone does not need a program to do what they want to do. People have been running long before programs.

Go girl!

Do you run?

No. But she does. I am "learning". If I could go out right now and run 2 miles, I would not need a program to teach me how to run 2 miles. Common sense does come into play.

Stewart Smith is a former Navy Seal and an all around PT stud. You can Google his name for his website, which is loaded with alot of cardio, calisthenics and running plans. I provided a link for a 6 week running program below, but there's tons more on his site:

http://www.stewsmithptclub.com/6weekrunningplan.pdf

I would at least try C25K, even if it seems ridiculously easy at first. It did to me when I did it a year and a half ago, but it helped me not get over-zealous and do too much too soon. You can always skip some of the runs and move on when you feel ready.

If there's one thing I've learned in the last year, being ABLE to run isn't just about the endurance or speed... Even if that's a breeze, you're still using different muscle groups than you are doing virtually anything else, and the impact on your joints is very, VERY different, even from running on a treadmill. There's more in your body that needs to acclimate than just your heart and lungs.

I'd say c25k as well. The first 2-3 weeks may be pretty easy. But if your not a runner, even in shape past week 3 is gonna be really hard. I'm in really good shape, but I still have a hard time running a mile. I can bust out 100 burpees like a beast tho! LOL Programs are programs. Create your own program. Figure out what u can run and add a little distance each week.