New Beginner Runner

There's a lot of couch to 5k (C25K) training plans you can find on the internet. But if you already hurt after a minute of running you might benefit more from starting by walking. Say you want to run 3 times a week for half an hour (which is a good point for a beginner to aim at), start with walking that 30 minutes 3 times a week. When that feels fine slowly add in some minutes of running. Say, walk for 4 minutes, run for 1 minute. If you feel that goes OK that's the time you start with the C25K training plans.

Just remember that it does take some time, your body needs to get used to the exercise, bones grow stronger as do muscles, ligaments and basically everything else. Your stamina needs to build as well. That's why I recommend 3 times a week, that gives you enough stress on your body to improve over the weeks, without overdoing it.

I've literally just started the C25K this week. I've never been a runner, and wanted to do something other than cycling. I downloaded a C25K programme from itunes via the NHS website. I've managed to do the week 1 twice now, and am still finding it hard by the end of the time.

The whole programme lasts 9 weeks, and by the end of it you should be able to run 5k. I'm finding it hard as I've never really liked running, but I've done week 1 twice now. However I don't feel ready to move onto week 2 yet, so I'm thinking I might do week 1 twice so I'll have done it 6 times before I move on. I guess it's all about judging how your body is coping, and do what feels right to you.

If you're hurting after a minute of running it might be an idea as the person above said and start walking the route and take it slowly.

Feel free to add me if you want.

I started running in April, and I suffered from sore shins also. Take it slow. The C25K plan is great. When you're done running, make sure you stretch well. Use lots of ice on your shins. And I highly recommend investing in a foam roller or "The Stick". If they start to burn during your run, if it's not terrible, try to run through it. If it's actual pain, stop running and stretch, then walk the rest of the way.

Good luck! :flowerforyou:

oh yeah and definatley stretch. My muscles killed after week 1 - i had about 8lbs of water retention from them trying to repair themselves. pushed thorugh it, in week 2 now, love it!

I am a huge fan of Couch to 5K. I started using it in July and I am now running 5K three times a week.

Alot of people will advocate C25K (Couch to 5K) and so will I

9 Week programme that gets you running steady 1 minute intervals to eventually running a 5K doing half hour sessions a week. I did it and now lost over 80 pound running. I love the feeling of running, the freedom and the achievment.

Few tips though:

Get some decent running shoes, this will help with shin splint and most other running related problems people get.

Take it slow when running, your first outing is not to be at 4 minute miles. This programme gets you running, speed can be worked on once you have the endurance.

Enjoy it! I love running!

Sorry this will get winded....

Well I will second on the C25k program (now there is an app for smartphones too!)

The C25k is all about SLOWLY working your endurance up. I am currently in the 280s/5ft11in and I am on week 4 out of 8. I love it so much I got my boyfriend hooked as well. I NEVER considered myself a runner due to my weight and ankle issues.

What happens most of the time (and I am guilty of this too) is that we push WAY too hard way too soon. Mentally "we can do this!!!" and our bodies say "like h*ll we can, wtf are you thinking!?!"

And then we hurt or get injured and we don't want to ever do it again...

I use the Phone app C25K from Zenlabs and week 1 day 1 (note: only 3 workout/week approx 30mins):

"""brisk 5 minute walk for warm up. Alternate 60 seconds of jogging and 90 second of walking (total:20 minutes) 5 minute walking cool down.""""

(this app and others like it give you audio props when yo run/walk and often have a place where you can load a playlist in. It will dim the music down to the cue) So just listen to the voice in your head...errrm headphones

The cool thing is you can repeat days/weeks anytime you want until you think you are ready to progress.


Also other runners have told me your jogging pace should be comfortable/slow enough to hold a convo with someone jogging beside you. So running doesn't always equal "sprinting like a drunk gazelle". As you progress in the program you become aware of your stride and will discover that sweet spot where you just get into the zone and Go...

However, yes- you will get some leg pain. I have had side shin and calf pain but nothing that can't be walked off. Its all about the muscles micro tearing and rebuilding.

I have noticed a few things since getting to the halfway point:
1) heart rate isn't all over the place and it takes less time during a walk rep to slow it down.
2) My ankles are stronger but I still need to improve footstrike (genetic defect)
3) Using a strap HRM- I burn roughly 450-530cals a workout.
4) Stairs are work are MUCH nicer to me

Also...if you can fork over the money... go to an ACTUAL running shop (not academy/Nike/walmart) and get fitted for shoes. Not kidding- they will watch you walk and see how your feet strike the floor and bring out the shoes that fit.
I have a severe defect in my left ankle making jogging painful because I strike on the outside under my ankle (think my weight impact that small space! Yeowch!) Investing in the $110 in actual shoes that suppported and corrected my strike was a Godsend!

Also you can find some more info at runnersworld.com in their forums. I'm a running addict now.

Sorry for the long post!

Congrats on deciding to run! First thing, if you are serious, you need to make sure that you have the right shoes. Go to a running store (not a big box store) and have them fit you for running shoes. They will watch the way that you run and will put you in several different shoes to see what ones you like the best. These shoes will help keep you feet, ankles, shins, knees, hips, and back.

Secondly, use the C25K program. I didn't use it but I know people that have and they love it! It'll start you out slow and build up your endurance. Ice and ibuprofin works great on shins and other aches and pains.

Feel free to add me as a friend! Good luck, you will do great!

I did c25k twice, once on treadmills in March, when I weighed about 220lbs, and again this summer, outside (end of July) at about 205lbs.
I'm now 194lbs and I can run 5k in 36mins outdoors. If you'd told me this in March, I would have laughed in your face.
I'm gonna try and get faster as I get lighter

Definitely try out C25K! I am in my 7th week and I LOVE it. I have never been a runner and C25K takes it very slow - alternating between jogging and walking at first - and then working up until there is no walking, only jogging/running and you can run a 5k. It's all at your own pace, too. It's a wonderful program!! And it doesn't matter how fast or slow you go, just that you do it! Also, for shin splints/pain, there are quite a few exercises/stretches you can do - here is a website that I came across - http://www.buzzle.com/articles/stretches-for-shin-splints.html
Got a lot of great advice. Good luck!! :happy:

Excellent advice here! I too never liked running - now I go for an hour or more sometimes and I LOVE it!!! Slow and steady wins the race. Keep at it - runner's highs are not a myth and they are sooooo worth it. All the best to you.