Learning to Run

It's important to remember on C25K that if you can't do the whole 'day', it's okay! Stick with that day until you can do it - I got stuck on Week 3 and Week 5 for about 3 weeks each. Do as much as you can, and walk out the rest of the 30 minutes. The next time you try (either the very next day, or take a rest day), do more, until you can do the 'day' properly.

I started out running too fast, which is okay for a minute or 90 seconds, but there's no way I can run that fast for 3 or 5 minutes. When the times started getting longer, I had to slow down. I also run a lot faster outside, so really have to feel like I'm hardly moving when I'm outside, as compared to a treadmill. I've got Runkeeper on my phone and that has a kph (mileage) thing on the home screen that tells you how fast you are going at any particular time. That is super handy!

I also found songs that have the beat that I need to run to - so I keep in time with the music and that keeps me on track speed-wise.

I started the C25K in June of 2010. Before that, I honestly believed I was incapable of running - I had problems with shin splints, breathing, etc. But my girlfriend was really into distance running and it was important to me to be able to share her hobby. So I kept at it. For my first few runs, after 30 seconds of running I would be gasping for air. I remember one run, when I was up to 90 second running intervals, where I was gasping and sputtering like I would die. But I told myself I was working toward something and kept at it. In March of 2011 (that's nine months from the time I couldn't run 30 seconds without gasping) I ran my first marathon, in 4 hours and 17 minutes. So trust me, anyone can do it.

Here are my tips:

- Get used to breathing heavy. For those of us who are sedentary, our brains and bodies are programmed to panic when our breathing gets heavy - the message they send is "Uh oh, we better stop doing this as soon as possible." As you run, you'll learn to find your pace, where you can sustain your breathing/running for hours. Eventually your body will get used to the fact that running (and breathing hard) are normal, and you can just keep it up. This might take months, though, so be patient.

- Do the training the way it says to do the training. Some days you might have some pain. It might be raining. It might be cold. You might be tired from work. Maybe you don't have your GPS watch or phone, or a course you like. Go out and do it anyway. The very best part of running is how mindblowing it is to realize what your body is capable of - but to get there, you have to do the training. The exception to this is if you're INJURED (rather than just sore). If you're injured, take the time you need to heal, because training through it can lead to worse injuries that will take longer to heal.

- Address any problems as quickly as you can - don't give yourself excuses! When I started I had some shin splints, so I spent a lot of time stretching my shins. I got knee pain, so I went to get my gait analyzed and got better shoes. If something is preventing you from running, don't stop running - change that thing.

- Once you finish the C25K, find a 10K or Half Marathon training plan and follow that. Well, first take a week or two to enjoy the fact that you can now run for 30 minutes without stopping - and think about how amazing you are! Then try the training plan. It will introduce you to the weekly "Long Run," which is the best thing for (a) weight loss; (b) building up endurance; and (c) your mental state. Long Runs are about twice as long as your "regular run," so if you're running a 5K three times a week, your Long Run will be five or six miles once a week. The important thing is not to worry about how fast you're moving - walk parts of it if you have to - just stay on your legs and stay moving. You can learn about Fartleks and Tempo Runs and all that later... for beginners, though, I recommend working in weekly long runs as early in your training as you can.

- Remember that any distance, even just a quarter of a mile, is a quarter mile more than sitting at home on the sofa. Don't have time for your scheduled training? Run half of it. Run a third of it. Just run.

- Chocolate milk right after your run will help to avoid soreness. I wouldn't recommend it until you're running 4 or more miles, though. It isn't worth the calories for short runs.

I think that's all my best advice for a beginner. Just remember, the most important tip is DO IT. Believe in yourself - if I could do it, you can do it.

PS: You don't mention if you're interested in weight loss, but I will tell you that in the first 4 months I was running, I lost about 30 pounds. That's maybe a little faster than most experts recommend, but running burns a hell of a lot of calories - and every hour you spend running is one less hour you're sitting on the sofa stuffing your face. ;-)

Good luck!!

EDIT: Sorry, I thought of two more tips. First, another motivational tip: Think of the runs you least want to do as the most beneficial. You know how you look back at the end of a week/month/year and think "I wish I'd exercised more?" Well, every time you MAKE yourself go run, when it's the last thing in the world you want to do, you can think of those as bonus miles. ESPECIALLY if you picked running over, say, eating a whole package of Oreos (one of my favorite alternatives).

Second, safety: Most runners these days have music with them, but beginner runners often make the mistake of keeping it too loud, and they can't hear other runners/bicycles/cars/etc coming up behind or beside them. You might think it goes without saying, but being aware of your surroundings should always be your first priority.

Not to hijack, but if I may ask -

When 'learning to run' - what can I do about side stitches? That's what's always stopped me from running in the past - I get *terrible* side stitches. In high school, I decided that I was *going* to learn to run, signed up for the P.E. running class, and spent the summer working up to it - just doing what I could, going around the block, slowing when I needed to, but not giving up. When the class started, we'd run a three-mile loop around campus. One day I got caught on the back side of campus with such a horrible stitch that I had to limp back, and it took me so long that I was 20 minutes late for my next class. At that point, I decided that running just isn't for me, and I haven't really run since.

So what *is* it with persistent, guaranteed side stitches, anyway? I don't get them when I cycle, or when I swim, or do other strenuous exercise - just running. I'd try c25k, except that endurance isn't my main problem - those darn stitches are.

Side stitches are an endurance problem - they come from Oxygen deprivation. Improving your cardiovascular health will make them stop.

You sound like a pretty well-conditioned athlete already, so I kind of doubt that's your problem, unless you run at a much more aggressive pace than you bike or swim. I think two other answers are possible: Either you don't breathe properly when you run, or what you're experiencing aren't actually side stitches. Perhaps they are muscle spasms in that same area? I know swimming, particularly, can tighten up a lot of muscles. Perhaps your obliques are just too tight.

If you're very confident in your cardio, I'd suggest seeing a sports medicine specialist who may be able to help. Otherwise, if your biking/swimming are both more leisurely than your running, you just need to build up cardio capacity.

It is as simple as one foot in front of the other. Start slow and get faster. Don't go so fast or so far that you hurt yourself.

I started with the C25k program in June and had a few off weeks for business travel. 11 weeks later in 93 deg heat I ran my first 5k in 30:30. I have now done two more - the last in just over 26 minutes. This morning I ran 6.17 miles - mostly flat with a killer uphill at the end. Wasn't going up that hill but I was going. I have picked out the half marathon I want to do on the weekend before my 45th birthday next year and will think seriously about the NYC marathon next October. I really enjoy running now and it is because of the interval approach of C25K - taking bite sized chunks, then taking a breath then another bight until you can eat the whole elephant in one shot. (I know the eating metaphor is not the best around here but I trust you know what I mean.

Couch to 5k and the follow-on programs for longer distances are great. You stretch yourself a bit more each time and you see real improvements with a goal at the end. Lots of people here have done it and it fits in well with the MFP philosophy - eat better, eat less and get moving. Mapmyrun helps me log my running progress and see my improvements.

Couple of other hints - go to a good running shop and get properly fitted. It is not a crisis right out of the gate but once you start to rack up the miles, it is amazing the difference the right shoes make. I always thought I was flat footed, turns out I have very high arches and new shoes helped my feet, knees and hips. Be safe - wear reflective gear. If you are tired, walk and when you feel better jog or run again. Invest in a heart rate monitor. If you measure it (heartrate, calories) you can improve them.

Best of luck and update us on your progress.

Bill

All great advice. I did C25k last year, completed it. I had a health set back and restarted this spring, I have ran about 6 5ks and am training for my first half in 2 weeks! I am addicted! So go get the right shoes and start slow, build a good base and then there will be nothing stopping ya. Good luck!

i never wanted to be a jogger/runner BUT i'm trying. using the treadmill, i jog the straights and walk the curves. i start slowly and work my way up in pace. my only goal is to run around the entire track. i figure my body will tell me when i'm ready.

This is a goal for me to. Thanks for introducing this topic and for the tips that generated from it.

I started running 2 and a half years ago and I couldn't run to my front door, but had marathon dreams. I ran casually for a while on my own with help from my dad who is a runner, but I wish I had done the C25K program. There is no better way to start.

In my first year I ran a 5k, trained for a 10k last year and just completed a HM this year. Next year I am training for a marathon. I see a lot of people on here going from no running to wanting to run a marathon in like 2 months. My advice is to take it slow and do it how I did. It's so much more rewarding and a lot easier on your body.

Good luck! It's hard work, but it will change your life if you stick with it.

Oh, also I did all of those distances using the "run/walk" method by Jeff Galloway. It works for me. Many people don't think it counts if you walk, but I pass a lot of non-stop runners before the finish line using this method and it helps with my injuries too.

A good physio also helps.

Don't let yourself get "Over Coached" on the technique of running.
Start slow, push yourself but don't hurt yourself..... do it outdoors where possible and enjoy the feel of running, like children and dogs do........