Tips for new runners

make sure you're not going too fast. start out slow so you can last longer. for me i count to eight in my head to help maintain my breathing. listen to some music while you jog it'll help take your mind off of it

I recommend the Couch to 5K program. It's way easier than it used to be (I did it last year, but I had tried it previously in 2003 and in 2006 without the benefit of awesome apps and playlists), and it really works you up to running for 30 minutes, which is about how long it takes most runners to complete a 5K (though I am admittedly slightly slower than that).

If all you want to do is be able to run a mile without stopping, you can use the program to only go so far (maybe stop at week 5 or 6), or you can just try to work yourself slowly there from where you are now. For example, you say you can run for 5 minutes without stopping (which is a GREAT start!), but I'm going to guess it will take anywhere from 10-15 minutes to run a mile, depending on how fast you run.

Anyway, I recommend Couch to 5K, as someone who was a total non-runner to a graduate who still runs almost a year later

1. Keep challenging yourself with the speed at which you do your running intervals!

2. Fall is a great season to run outside! Go outside for your steady state endurance runs!

3. Sign up for a 5k that takes place at the end of Fall. It will help you with motivation.

I agree with 15opundgoal completely. Counting my breathing makes the most difference. A count of 4 in and a count of 4 out. Concentrating on that takes my mind off of the running and keeps my breathing in line with my pace. If I get distracted, my breathing gets waaaay too fast, and I always end up having to stop and walk until it's back under control.

I guess my tip is for "newish" runners,as it won't apply to you just yet.

But my tip: Take rest days!

Once you can cover a few miles, it's very tempting to run every day. You're so excited and proud of yourself! Maybe you're planning a 10K or even a Half-marathon in a few months, and you just get sucked into running every day.

But take the rest days. You can do something else on the rest days--just don't run.

It takes a good 6 months of running to build up the muscle, bone and ligament strength to SAFELY absorb the shock of running. If you do too much and don't give yourself the rest days, you may find that you get an overuse injury and can't do much of anything for weeks.

So take the rest days so you don't injure yourself. :flowerforyou:

Check this out (I'm not associated in any way to this guy/website):

This is the guy behind the run walk run walk system.

http://www.mcmillanrunning.com

This is a gradual approach, healthy for the joints/muscles and surprisingly effective in terms of results vs time invested.
There are some "numbers" that are a safe bet for pretty much everyone (like the famous c25k plan which is the fail safe commonly accepted suggestion); however, IMO, the beauty of it is that the structured approach can be tailored/adjusted to your fitness level. As you make progress you can adjust the length/intensity of the walk/run intervals. Before you know it it would be run/jog instead of run/walk.

The key here is NOT to rush to distance milestones. This is like weight loss: slow and steady yields better results.

Get rest days.

As far as sore muscles, I'd suggest a bag of ice (or frozen veggies from your fridge) over the muscle in question. If you have sensitive skin then put a cloth or something between the frozen/ice bag and your skin. 20-30 mins should be plenty.

I'm fairly new to running also and am running 3 days a week (with a rest day in between). I'm currently doing the podrunner first day to 5K BPM interval running program and I really like it.
It's free and starts out pretty easy. The running intervals are only 60 seconds long in the first week (that seemed LONG when i first started). I'm on week 5 of 9 now and the podcast had me run 8 min, walk 5, run 8 min.... and I survived! It's awesome to see progress. And I find that the driving beats of the music push me to run a little faster. After 9 weeks, the podcast will have you running for 25 minutes straight! I'm looking forward to that accomplishment.

I got it in itunes and have the entire program on my ipod. But I think you can download it from the website also:
http://www.djsteveboy.com/1day25k.html

Check this out (I'm not associated in any way to this guy/website):

This is the guy behind the run walk run walk system.

I think you are confusing Greg McMillan with Jeff Galloway.

Oops, I think you're right. I use the mcmillan calculator for guidelines on pacing for my training. Galloway is the run,walk,run guy. In any case, useful info in both places.

I started out the same way back when I used to run..........a few mins jogging, then walking....... and before I knew it I could go an hour without stopping. Keep in mind though I ran VERY slow......... turtle turtle! But I did it........... I tried to get back into it a few months ago, but I had a huge problem with my left leg and had stent surgery and lots of stuff recently, so by trying to just run a minute and then walk, I blew out the knee. I gotta start super s-l-o-w............ ! Good luck to you I'm hoping to do the same soon!

I started with C25K but realized about 2 weeks in that I could progress much faster then the program was so I chucked it aside and just started adding .5 mile to each run. When I got to 3.5 miles I started working on jog/run intervals to increase my overall speed. Just push yourself each time, you will surprise yourself with the progress you make.

Here is a repost of my tips for new runners;

1. Good Pair of Running Shoes properly fitted by someone who knows what they are talking about. They are the third most important piece of equipment after your feet and brain.

2. Listen to your body. If you aren't used to running, the urge to go as far as you can, as fast as you can, can and usually does lead to injuries.

3. Most people should follow the 10% rule... never exceed the previous weeks running by more than 10% (especially on longer runs). Build gradually, Rome wasn't built in a day. Neither was marathon distance running. Keep in mind, according to mythology the first Greek who ran to Marathon dropped dead on arrival. Don't be that guy!

4. Take a program or running clinic. They will guide you to what are reasonable distances and what to expect. Running Clinics are wonderful opportunities to learn about the sport and run with other people of similar experience levels. The offer you a coached experience. It is also fun to run in a group. You can find the programs online or at your local running stores (I coach for the Running Room)

5. Find a running buddy will help keep you motivated.

6. Sign up for an event and train for it. Most people start by signing up for a 5K about 10 weeks out. Again, keeps you focused and the feeling of success when you cross the finish line is fantastic. Start with a 5K, build to a 10K, then a Half, and Full and eventually Ultra (my goal for this year).

7. There is an old adage that you can't teach speed. Don't be discouraged by your pace, work on endurance first. Speed comes much later. I have people in my clinics who run 8 minute miles, and I have people who run 15 minute miles. They are all fabulous and dedicated runners. I teach people that we are all as different as our feet, I couldn't run a mile in your shoes, and you'd trip all over the place in mine ( unless you wear a size 12 double E width

8. Treat every run as a learning experience. Did you have a great run today? Or was it a supremely crappy one? Why was that? What went wrong? Not every run is going to be an awesome run, and not all of them bad. Try to find the positives and build from them.

Probably many more things I could add. Feel free to add me as a friend if you have questions or need advice.

Good luck and be safe!

PS. Injured my ankle during a short relay event and my Ultra plans are on hold for now.