Learning to Run

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  • lexusgirl1
    lexusgirl1 Posts: 34
    Start out walking with let's say last 2 min slow jog. Continue walking and add a bit more of jogging. Then alternate walk and run. Eventually your body will be ready to run longer. That's how I got to run a half marathon 21k.
  • shellydd
    shellydd Posts: 156 Member
    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.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    here is a video on how to run a marathon

    http://www.youtube.com/watch?v=D_-RDyxaJ1E
  • Lisa_Grey
    Lisa_Grey Posts: 5
    This is a goal for me to. Thanks for introducing this topic and for the tips that generated from it.
  • ejwme
    ejwme Posts: 318
    a couple other ideas to help:

    you can't improve what you don't measure, so measure everything. track your steps, your speed, your times, your waist/hips/bust circumferences, your weight, everything you can. Why? Because at some point, you won't get faster like you had, or the scale will be stubbornly stuck, and you'll wonder why the hell you're doing this. So you look at your other numbers, and see progress. That can help motivate you when it doesn't seem to be worth the trouble

    I found great motivation just finding a training partner. I have a dear friend who managed to say "ok, sure" when I suggested out of the blue that we run a marathon in a year's time. I was a lapsed runner, he was never into running. We run twice a week together now (one day intervals, one day long slow distance), independently the rest of the time. I have to keep up with him, and he has to keep up with me. We keep each other honest, and goad each other along when one of us flags. We wheedle each other into registering for races along the way, pushing faster on good days and commiserating on slow days.

    The most important thing is to put your shoes on and get moving. You may not move fast, you may not go far, but get your shoes on. No matter what your last run was like, even if you skipped it, even if you skipped the last ten runs, just put your shoes on and go. On solo days I don't feel like running, I force myself to put on my running gear, complete sports bra to shoes. Since I feel like a jerk sitting around in my running stuff watching tv or reading, it usually gets me out the door for at least a few slow, ugly miles. Slow, ugly miles are better than none :D
  • razors_girl23
    razors_girl23 Posts: 32 Member
    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.
  • ksgrace
    ksgrace Posts: 4
    I have to recommend the Couch to 5K like a lot of others. I am very overweight/out of shape & have been dieting since mid-June. I just finished the last day of week 2 of the C25K today. So far I am able to "jog" the amount of time each day. I am totally freaked out by the amount it says to run the rest of the program, but I am going to give it my best! It honestly is a great program for someone like my self who has NEVER been a runner! Lots of luck!
  • razors_girl23
    razors_girl23 Posts: 32 Member
    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.
  • lyttlewon
    lyttlewon Posts: 1,118 Member
    I tried to start the couch to 5k program in the past, but I did one day and gave up (bad idea). How long did it take you all to adjust to running? I know everyone is different and my results won't be identical to someone else's, just curious.

    Don't think of it as giving up. I had to repeat days, weeks, runs. I got bronchitis TWICE during C25K. But I picked up where I knew I could do it and just kept going. Running is a struggle. There is a reason they call it endurance. It is more of a mental challenge than a physical one. There are times I wanted to just lay down on someone's lawn and call it a day, but I didn't. I just kept going. If you want to run a marathon then you need to learn to push push push. I almost died the first time I did a 60 second run, now I run 5K every time I go out.
  • tubaman58
    tubaman58 Posts: 151
    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........
  • PippaJo_
    PippaJo_ Posts: 233 Member

    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.

    Ha - well, I used to be, enough, anyway. It's been years, but I was in good shape when I tried to run, and it just never worked for me.

    Actually, my running was really quite slow. I could swim at a really good pace though (both my speed and endurance were good), and while I wasn't a fantastic cyclist, I would do the occasional 30-mile or 60-mile, and any issues there were muscles tiring out (until I got into the 'zone of bliss', lol), but never side stitches.

    I would just get so annoyed because I *tried* to overcome it - I figured that I just hadn't given it enough of a try, which is why I signed up for a semester of the torture - I figured that by the end of that, I should have become conditioned enough to work it out. Nope. Still got stitches that were debilitating - couldn't breathe, couldn't move. I mean - it must be oxygen usage, but I could never figure out why I could apparently use it properly when doing other activities, just not running. :-/

    Ah well. If I ever get up the nerve to try again, I'll look at c25k.
  • rainbowgirl13
    rainbowgirl13 Posts: 4
    Congratulations on your decision to try running, I hope you learn to love it as much as I do :happy:

    Lots of good advice here in these replies and I would reiterate the take it slow approach!

    when I decided to run I was walking a regular route every morning that took about 1 hour, I thought at first I could just run but I absolutely died after 5mins, it was bloody hard. I challenged myself to simply add 1 min of running each morning and I then finishing the route walking, before I knew it I was running 15mins without stopping and eventually that became more and more, I was stoked!!!

    I decided to then run a half marathon and the first 10kms I ever ran in training I was so happy. I also found a running group to run with for my weekend long run and this helped enormously, not only for the company but the advice and support I was given by the seasoned runners. After completing about 6 half marathons I moved to the marathon and then eventually this year got into ultra-marathon territory.

    If anyone had told me four years ago that I would want to run 82kms there is no way I would have believed it possible, but it certainly is. If I can do it then anyone can do it. you will have great runs, you will have absolutely horrible ones (I had a panic attack during a long run training for a marathon) but it is so worth everything, especially when you cross that finish line of your first running event no matter what the distance is.

    I recommend definitely building up slowly, running is a big impact on your body so it needs time to adjust to the movement and load. Pick a 5km run to aim for and get comfortable with then a 10km and do a couple of them, do a few half marathons before jumping into a marathon as the marathon is way more than just two halves together, it is another world altogether. I personally think a couple of years running is helpful before jumping to marathon distance and I am certainly glad I had that experience under my belt, but everyone is different. Don't try to build distance and speed at the same time, work on one or the other in separate sessions as this leads to injury and in the beginning dont even bother with speed sessions, eventually you will get faster and if you dont it doesn't matter as you are the only one who cares about your times.

    Remember rest is just as important as training, if you really feel dog tired a rest day is much more valuable than a terrible run where you dont get anything out of it. Listen to your body. I love running so much I cant imagine it not being a part of my life for the rest of my life.

    Also music may help in the beginning, I had to have it at first and then I reached a stage where it annoyed me so I dont bother any more, just be sure you can hear the traffic and what is going on around you. I also agree with other posters about shoes, get fitted at a specialist running store and get good socks they are also worth it!!

    and enjoy it!!!! It never gets easy but it sure gets more enjoyable and when you have a run where you get into the zone and lose time it is amazing!!!!
  • fighting4fit
    fighting4fit Posts: 28
    Thank you all for all your help! I have learned so much from reading all of the responses, and I'm actually really excited to begin to try running again!
  • MinimalistShoeAddict
    MinimalistShoeAddict Posts: 1,946 Member
    If you are like me and have traditionally been a "heel striker" I would highly recommend Vibram Five Finger shoes. The goal of toe shoes (or running barefoot for that matter) is to train your body to land on the ball of your foot (thereby reducing stress to the knees and back). This is much more difficult with traditional running shoes with lots of heel support which only encourages improper heel striking and damage.

    For more information I highly recommend the best seller Born to Run by Chirstopher McDougall
  • KelseyAnne11
    KelseyAnne11 Posts: 3
    Something I always do when I run is as im running along.. when you start feeling like you need to stop for a breather, I look at something in the distance eg letterbox or certain tree (make sure its a decent effort away) and I don't stop until I reach whatever that is.. that way I've pushed myself that little bit further than if I had just stopped when I felt like it, and I also feel a bit of accomplishment for making it to my 'mini-goal'. :) I find that it makes me run for longer. I also take record of how long I run for and try beat my own personal records!
  • deedeefelldown
    deedeefelldown Posts: 57 Member
    Subscribing. I will be trying the c25k program for what seems like the 100th time. My mind has always wanted me to be a runner. My body does not seem to agree. I have so much respect and admiration for runners.
  • RunningMatt77
    RunningMatt77 Posts: 162 Member
    I can tell you what works for me-when I first started out all I did was the elipical machine. I did high levels and 60 minutes or more at a time. But depending on your fitness level you need to work at it to build that. Once I was going good I did less time on the elipical and then jump on the treadmill for 30 minutes. I would run when I could, then walk and run more. I just did that until my cardio went up and got better. That got me into 10K shape
  • schmenge55
    schmenge55 Posts: 745 Member
    Not everybody is a runner. If you don't enjoy it, find something else. When I first decided some 20 years ago to do something I tried and did not like running. Long story short I got into race walking. Now I do both. Not sure when I learned to enjoy running but it happened. You might also look for a running store and see if they have groups you can join. Much more enjoyable.
  • ropey101
    ropey101 Posts: 11 Member
    Great read guys... I started C25K last week and will start W2D1 tomorrow, actually really liking it and 'love' the buzz..

    I'm down from 140kgs to +/- 100kgs this year, I do a lot of walking(for me !!) about 40-50kms a week and am fairly confident that I'll complete C25K before xmas, theres a 10K road race close to me on 29th December.... thats a goal I would love to have a crack at!!
  • PermissionGranted
    PermissionGranted Posts: 203 Member
    I know this is an old post but I'm so encouraged to KEEP ON RUNNING!
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  • sixpacklady
    sixpacklady Posts: 582 Member
    bump

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