How to start running?

Nik0417
Nik0417 Posts: 96 Member
in Fitness and Exercise
i've never been a runner, but i would like to be... can anyone help me to know how i should start off, or build myself up from walking to running? i hate treadmills so this would be an actual outside walk turned into run? Anything would help, i have no idea how to begin :)
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Replies

  • lacewitch
    lacewitch Posts: 766 Member
    try a couch to 5k program it is a slow progression of running and walking intervals where the running gets longer and the walking shorter!
    they are normally freely available on the internet!

    LW x
  • lyttlewon
    lyttlewon Posts: 1,118 Member
    http://www.coolrunning.com/engine/2/2_3/181.shtml

    C25K is an awesome program. I started in May and slowly I have built up to a full run. You should invest in good running shoes. Remember success is about pace. RUN SLOW. I cannot stress this enough. If you start out too fast you will not be able to sustain the runs. I over run sometimes, even after three months. You might run slower than you walk, but remember it is about the conditioning not the speed. I do it by time, not distance.

    Good luck!
  • firecraker05
    firecraker05 Posts: 41 Member
    I have never been a runner either, but I started doing couch to 5k, and it's a great program to ease your body into running with a combo of walking/running intervals.
  • dinoskycm
    dinoskycm Posts: 267
    Yea, definitely don't start too quickly because I injured my knee that way, and I'm trying to get it back to normal now. But once I do, I'm going to start the c25K program so I can do it right! haha Add me as a friend if you want a buddy to do your run with! I'd love to have someone to keep in touch with! :)
  • lacewitch
    lacewitch Posts: 766 Member
    also think about your style - i injured my knee and got regular shin splints when i run striding out and striking with my heel ( legs straight in front)
    now i have changed to having a more barefoot style landing mid-foot with my legs very flexed (though i don't think the shoes or barefoot/ shod matter its all about technique). this works for me but not for everyone but i have been injury free and am now up to 50 min runs!
    so just listen to your body is all i am saying!
  • Nik0417
    Nik0417 Posts: 96 Member
    Thank you all! i'm going to check out the couch to 5k and the c25k website! and thanks for the tips :)
  • jzsor12
    jzsor12 Posts: 69
    people usually start from walking or walking with intervals of jogging. Look at the C25K programme
  • callmejessica
    callmejessica Posts: 1,868 Member
    I have never used C25K, but my friend did and she liked it a lot. I used to HATE running, but I started because it was time for a change and I wanted to challenge myself. I would set small goals to help keep you motivated. I was never really out of shape, but I used to not be able to run a full mile, so that was my first goal. Don't push yourself too hard in the beginning. Set a stable pace and stop if you really feel like you need to stop or slow down. With time and practice you'll get to where you want to be! Then you can start working on your records like faster times or longer distances if you so choose. I also only run outside, not on a treadmill. It will be a rocky road and I'm sure there will be times when you just want to quit altogether, but eventually you'll get addicted! Good luck!
  • masarc
    masarc Posts: 12
    Use a stop watch and run for 1 min, walk for 2 min, when that's easy run for 1 min. walk for 1 min, later you can progress to running 2 min, walking 1 min and so on
  • Glowbee
    Glowbee Posts: 68 Member
    I also recommend going to a running shoe store and getting fitted for a pair of good running shoes. They will give you a little assessment and show you how your feet land when you run, and talk about the pros and cons of your gait. Then they'll help you pick out a good shoe, show you how to tie up your laces, and you'll enjoy running safely and comfortably. Good luck!
  • Athena413
    Athena413 Posts: 1,709 Member
    GET GOOD SHOES!

    Go to a specialized running store and have them do a gait analysis and fit you for the right shoe for you. You won't be sorry!
  • karen91967
    karen91967 Posts: 154 Member
    do the couch to 5k program! I just started it this week and it is a ***** but I completed week 1 and I feel great about it!!
  • rebeccaoneillcarter
    rebeccaoneillcarter Posts: 51
    Totally agree with C25K, but also wanted to add that I think good shoes are important. Go to a running specialty store, they'll watch you run (sometimes with fancy gadgets) and recommend a good shoe based on your stride.
  • wxchaser
    wxchaser Posts: 173 Member
    Probably the best advice I've ever received.

    http://www.active.com/running/Articles/How-to-Train-for-Your-First-5K.htm

    And download the Couch-2-5K app. It's on Android and iPhone. Best money I've spend on an app in a while. :) Oh, and get some good shoes too.
  • Fred4point0
    Fred4point0 Posts: 160 Member
    Everyone has already given you some excellent advice. I would suggest subscribing to Runner's World Magazine to learn about nutrition, techniques and avoiding injury. I have been training for a marathon for 5 weeks and would not have lasted this long if not for the helpful articles. Also invest in several pair of good running shoes fitted by an expert and be sure to practice proper hydration from the start of your training. Good luck.
  • determinedbutlazy
    determinedbutlazy Posts: 1,941 Member
    Good shoes and c25k. I invested like £45 in some reasonable running shoes and just tried. I run for 30 minutes 5 nights a week now, and I really enjoy it.
  • KrazyAsianNic
    KrazyAsianNic Posts: 1,227 Member
    I feel the same way, so I decided to start the Couch to 5K (C25K). Previous posts give the web address. There's also group here on MFP that I joined to for help and support.

    I did week 1 day 1 monday and barely made it a quarter way through. It's rough. Through this MFP C25K group, I found out that I either need to walk my endurance up or keep doing each day until I can complete if fully. If I can't jog, walk it out and try again at the next interval.

    Feel free to add me if you decide to do this and need the support. I am trying again Monday.
  • KrazyAsianNic
    KrazyAsianNic Posts: 1,227 Member
    And download the Couch-2-5K app. It's on Android and iPhone. Best money I've spend on an app in a while. :)

    I have an android phone and downloaded a free app sponsored by breast cancer society if you don't want to pay for it.
  • Laurej
    Laurej Posts: 227
    step 1

    go to good running shoe store and ask for a fitting. explain you are looking for a beginner shoe. pick a store that has a great reputation and a really good return policy. ( 60 days even if you've run on them)

    step 2

    set a fixed amount to walk each day. ie 2 miles/5 miles or whatever you are comfortable with

    step 3

    on your walks do 10 steps of running each mile. (I start with only 10 steps because just about anyone can run 10 steps and sometimes doing whats easy makes it less daunting and easier to get into habit)

    step 4
    increase number of steps running each day by 5 ( if you get to a day when you aren't feeling like running go back mentally to the 10 step policy... it mentally makes it easier and chances are once you do the 10 steps you'll keep going)

    step 5

    repeat until you can run the whole mile... then repeat, increase mileage or tweak for you own personal skill level

    voila.. you're a runner
  • rudegyal_b
    rudegyal_b Posts: 593 Member
    C25K for sure, its amazing
  • Graceious1
    Graceious1 Posts: 716 Member
    I loved the Couch to 5K podcasts. I can now run 40 minutes straight and am gearing myself up to start training for a 10K next year. Starting little and often will enable you to go for longer. I didn't have a clue how to run and when I started running over 4 years ago I just used to run with no technique then give up. The podcast helped me to build up a good technique for running longer and enjoying it.

    Good luck with the C25K and let us know how you're getting on.
  • BarbaraC47
    BarbaraC47 Posts: 175 Member
    Start slow, run/walk/run, good trainers. I just bought some New Balance 660ladies, they also do a wide fit which I need. Try to buy from somewhere that can advise you properly... and good luck!!
  • Graceious1
    Graceious1 Posts: 716 Member
    I downloaded the podcast to my MP3 player for free from the NHS Choices website.
  • NicolioRussell
    NicolioRussell Posts: 273
    couch to 5 k!
  • nichojanes
    nichojanes Posts: 76 Member
    Go for a good C25K program. I am very close to the end now using an app called Run Double on Android. It is incredibly good.
  • brandimacleod
    brandimacleod Posts: 368 Member
    I did C25K after I already was a runner in order to get my older chubby boxer running too. So I can tell you my favorite way was how I did it...I just would run on my walks. A little more all the time! Run as much as I could (I was 280 pounds when I started...so it wasn't very far then...) but I enjoyed it. And the pure enjoyment and feeling of freedom and "I can do it" propelled me onwards. Just run!
  • Nik0417
    Nik0417 Posts: 96 Member
    Thank you everyone for the advice! i just downloaded the free android version of couch to 5k app and will be trying it out later today!

    (:
  • ipag
    ipag Posts: 137
    http://easeinto5k.bluefinapps.com/

    I'm using this one, it does cost, but it does everything I want like GPS tracking, audio cues, In app music player and other features like that.
  • FloridaAimee
    FloridaAimee Posts: 295 Member
    I'll echo everyone else and recommend C25k....It's awesome.

    And, if you're not already at least walking, please spend a week or two just WALKING....What I actually did was used the C25k app, and when she said 'begin running', I would just walk faster...then when she said "being walking' I'd slow down my walk....I did that for 2 weeks before I even attempted the running.

    I use the free Zen labs app.

    Also, I use Pedometer pro at the same time....I started out with the free version and then recently purchased the full version. It tells me how long I've been at it, how many steps, my pace, average speed, current speed, calories burned, and distance.
  • aamc04321
    aamc04321 Posts: 11
    I, like you, hated running when I was younger. Then I realized later it was stationary treadmill running or track running that I hated. Running on a scenic trail or early morning on the beach is almost meditating. I agree w most others...

    1) Good running shoes are VITAL! Go to a good running shoe store like Road Runners, where they analyze your running gait for free & no obligation to buy. Some other chain running stores charge, so call to find out. Don't buy on looks, buy on how they feel. Remember they are for running not running errands ;)

    2) Couch to 5K programs. They are a good start. The programs usually alternate between walking and running. They have many free apps for your smart phone.

    3) Find a really nice place to run. Try somewhere scenic or open and breezy. Flat even terrain initially. Look on internet for recommended running spots. I always do when Im looking to try somewhere new.

    4) STRETCH BEFORE & AFTER! Very important to prevent injuries & to stretch out the tight running muscles in your legs.

    5) TAKE IT SLOW!!!! I have injured myself many times by pushing myself too hard before my body was ready.

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