Need running advise.

I was the same way! I hadn't run in a long time because of my knee problems but I worked up to it slowly. Here is what I did, but you can always modify to how it works for you:

First few weeks/months if you need it:
Walk at a comfortable pace on the treadmill for 5 minutes, speed walk for 10-15, 5 minute cool down

Once you get comfortable speed walking, add some incline and add some extra time to your walk.

After a month or less if you are feeling up to it, add some spurts of running. Walk 5 minutes, run 1 minute (if you aren't a runner it will feel like eternity) and just go back and forth- walk/run/walk/run for a while.

Gradually increase the amount of time you run between your walking intervals. Eventually your running intervals will be longer than your walking ones, and then at some exciting point (I was super excited for this) you will be able to run for extended periods of time. The first time I ran a mile, I cried. No lie.

You can do this!

p.s. it's important to know what is "running" to you. For me, it started as only 4.0 on the treadmill. I have short legs and when I was just starting out, that was a pretty steady jog. Now I am up to 5.5 or 6. Do what's comfortable!

I Would recommend checking into the couch 2 5k program. Couldn't hype it enough. I have asthma and never though I could run but this program made it possible. Just keep at it and remember your head will try to give up before your legs do. Push through it and you will succeed!

I also enthusiastically suggest Couch to 5K!! I started it when I had about 90 lbs to lose, and was able to do it. I started the program the last week of February, finished at the end of April. And last night I ran my 10th 5K. It's definitely doable! Just take your time, repeat days/weeks if you need to, and get a great pair of running shoes!! And by great, I mean, go to a running store and get fitted. Having a great pair of running shoes will make a huge difference.

Start out by getting properly fitted for shoes at a running specialty store. The time and cost will be worth it. There are a lot of C25K programs out there, choose one, and as you follow it, you'll be impressed by the improvements you make in both time and endurance.

My trainer says running is terrible for knees and feet. If you want to run, try the C25K program. I did that until I figured out that running on a treadmill is great and running on the street sucks! hahaha

I also recommend c25k! Made a runner out of me!

I never liked running, but for some reason last January, something in my head said I should try it (I think it was fear of falling off the workout wagon AGAIN through the summer months of vacation & travel), because I could run just about anywhere.

Finished the program in March and I'm still running. :bigsmile: And I like it! I've done all my running outside - sun, rain, wind, fog, humidity - all part of the fun. Ha! Okay, I hate running in the heat, so in summer I ran at dawn and witnessed the quiet of the morning and a bunch of beautiful sunrises!

I used a free app - c25kFREE by Zen Labs. Worked great, lets you use your own playlist if you want music, mutes the songs when it gives you the prompts for running, walking, cool down, etc. Don't worry about distance or speed with the program, just go as slowly as needed to complete each days time. A website/app combo where you can map out your route is helpful if you want to know the distance and track your pace - I used Runkeeper and it was very helpful.

Make sure your shoes are in good shape, be safe, and go for it! and look for a fun 5k race a couple of months from when you start that you can register for - it's a great motivator!

Like some have said, the C25K program seems to be awesome. I can't say much about it, I started running by myself and worked my self up. If you have a smart phone, I would recommend the iMapMyFitness app and use it strictly for running/walking purposes.
When I started running, I couldn't go further than 1/4 a mile. Just work your way up, run as far as you can with out over "indulging" and add more each day.

Hey! Another fan of Couch to 5K here, although I still do running/walking intervals - because I've upped distance a lot, and am focusing on that rather than speed for now. I jog outside because I get too bored indoors, but you can definitely do c2 5K on a treadmill!

Also, not quite a year ago I asked runners what they wish they knew when they started. Here's the thread: http://www.myfitnesspal.com/topics/show/422106-runners-what-do-you-wish-you-knew?

Have fun!!

I did Carli's couch to 5k (google it). It's free. BUT - the first thing I did was start a walking program. I walked 6 days/week. Started with a half hour walk and built up to at least an hour. Once I could power walk for an hour a day, I began C25K. When I started walking, I had about 70 lbs to lose. I didn't start running until I had about 50 to lose. Now I've been running for about 4 months (3 miles/3 non-consecutive days per week) and have about 20 left to lose. I think the running helps burn cals & tone your whole body but it really is the calorie counting that makes you drop the lbs. Good luck!

This was me almost word for word, except I didn't switch to running until I had about 25lbs left to lose because it was too hard on my knees when I was heavier than that . I also built up so much endurance from walking (by cranking the speed and incline way up) that I was able to switch from walking right to running a full 5km. right off the bat.

I have about 65 pounds to lose to get to my ideal weight (roughly 75 to 85 get to healthy weight) and I have had bad knees for a very long time. I have done a bit of research one what I consider to be my bad knees and found that my knees hurt for a few reasons: 1) and the most obvious, I'm obese and 2) the surrounding muscles are out of shape, 3) your form is bad. Running on a treadmill is way better than on the road because the treadmill absorbs some of the impact.

Now all this being said, I have also started the Couch 2 5K program and was TERRIFIED that my knees would be killing me, but amazingingly enough they're not. The program starts of slow enough so that you're body gets accustomed to the new activity, and on a treadmill where the impact is lighter than on a road, it's not so bad. Do think about form and do incorporate a strength program that will start strengthening the surrounding muscles. If you try it and have issues Rest, Ice and Elevate the knee.

Try it out slowly, you don't need to go 10 mph on the treadmill - I personally go somewhere between 4.2 and 5 depending on my exhaustion level. You'll never know how your body will react if you don't give it a shot. Same concept as trying new foods.

My #1 piece of advice for running on a treadmill:

If you feel tired and need to slow down, don't just jump off. Make sure you slow down in a controlled manner.

If you're heart rate is high enough and you just suddenly stop (I see people do this), you can pass out (I've seen this as well).