Would welcome tips from Runners

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ktaqt3399
ktaqt3399 Posts: 141 Member
in Fitness and Exercise
Ive never been able to run.....I was always the kid walking the mile in gym. After four monthes on this site my stamina in working out cardio wise is amazingly better.....Except....I still cant run for ****. I want to change this. With us moving to a neighborhood where I feel I can actually Run for a change I would like to take advantage of this come next summer. My cousin runs in 5 k's all the time and I would love to share this experience. I definatly need to build up to that. I want to start Couch to 5k and actually finish it. My mother is getting me some good running shoes for christmas and I would like to wait for those because when I try to do it in the past I have developed bad knee pain due to inaddequate footwear. I want to be successful in this venture....im going to build up on the treadmill. From what I have been told I should work on my stamina first and speed later. My goal is by summer to be able to go for a run around my neighborhood. Im hoping that by doing it in the gym thru the winter I will develop stamina so that I dont feel like an idiot running through my neighborhood in the spring. Runnng is something that definatly is a part of fitness that has always scared me because it has always been such a failure in the past. I want to overcome this hurdle and become a successful runner. I know this will not be easy bieng a out of shape 295 lb woman. I welcome all tips as I am eager to absorb any bits of advice from people who run and I definatly need advice as i am very un knowledgable on this topic.
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  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
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    Couch to 5K (C25K) is a great way to get started.
    http://www.c25k.com/

    Also, this post on a running forum that I frequent covers getting started.
    http://chrunners.net/forum/index.php?topic=79127.0
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
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    The new shoes are a good first step. However, I would say have your mom get you a gift card to a local running store, not shoes themselves. You need to go to a running specialty store and get fitted properly for shoes. That is especially important for new runners to prevent injuries.

    GO SLOW. Really, run really slowly at first. C25K is a great program but don't worry about speed at all yet. Or ever for that matter LOL. Also, if you're prone to injury, you might consider doing the Galloway method - a run/walk interval method. The goal is not to run continuously, but do planned walk breaks right from the start. This greatly reduces injury! I switched to this method after having hip issues. Not only did my hip get better, I found I'm actually faster that way because when I'm running, I can run faster than if I was running continually. Check out www.jeffgalloway.com

    Good luck!
  • ktaqt3399
    ktaqt3399 Posts: 141 Member
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    awesome tips keep em coming people
  • slacker80
    slacker80 Posts: 235 Member
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    When I first started running I went by what my old high school PE teacher use to make us do around the track. walk 1 minute, run 1 minute, walk 1 minute run 1 minute.......I can still hear that whistle blowing every 60 seconds. eventually you're able to modify your intervals and you'll be walking 1 minute but perhaps running 3 minutes. much luck!
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
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    When I first started running I went by what my old high school PE teacher use to make us do around the track. walk 1 minute, run 1 minute, walk 1 minute run 1 minute.......I can still hear that whistle blowing every 60 seconds. eventually you're able to modify your intervals and you'll be walking 1 minute but perhaps running 3 minutes. much luck!

    That's what I've settled on: run 3 minutes, walk 1 minute!
  • bethanytowell
    bethanytowell Posts: 256 Member
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    Ive never been able to run.....I was always the kid walking the mile in gym. After four monthes on this site my stamina in working out cardio wise is amazingly better.....Except....I still cant run for ****. I want to change this. With us moving to a neighborhood where I feel I can actually Run for a change I would like to take advantage of this come next summer. My cousin runs in 5 k's all the time and I would love to share this experience. I definatly need to build up to that. I want to start Couch to 5k and actually finish it. My mother is getting me some good running shoes for christmas and I would like to wait for those because when I try to do it in the past I have developed bad knee pain due to inaddequate footwear. I want to be successful in this venture....im going to build up on the treadmill. From what I have been told I should work on my stamina first and speed later. My goal is by summer to be able to go for a run around my neighborhood. Im hoping that by doing it in the gym thru the winter I will develop stamina so that I dont feel like an idiot running through my neighborhood in the spring. Runnng is something that definatly is a part of fitness that has always scared me because it has always been such a failure in the past. I want to overcome this hurdle and become a successful runner. I know this will not be easy bieng a out of shape 295 lb woman. I welcome all tips as I am eager to absorb any bits of advice from people who run and I definatly need advice as i am very un knowledgable on this topic.


    Im not the best runner either, I am working on it though. The one thing I do want to share with you regarding running is this, When I see a runner, big or small, fast or slow, jogging through the neighborhood, I think WOW look at them go! They are awesome! So remember that next time you are running. Most people simply think you look awesome while running.
  • kinrsa
    kinrsa Posts: 111 Member
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    I read a running website that recommended that beginners run at a pace that could be matched by an arthritic sloth.

    Slowing down my runs really helped my form and increased my distance. I found I could run longer and longer. I went from being able to run 5k (barely) to being able to run just over 15k easily in about 4 months. I run that 15k very slowly, but I don't stop. The ego boost I get from being able to run for nearly 2 hours when before I could barely run for 20 is great.
  • jessiepiexo
    jessiepiexo Posts: 6
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    One thing that realy helped me is to actually sign up for a 5K race! The motivation will help you train hard. Also, stop saying you aren't a runner, or that you can't run. Instead, tell people you are a runner, you are training for a race, etc. etc. Much of running is mental.
  • yoovie
    yoovie Posts: 17,121 Member
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    Go out your front door and into the world.
  • freya33
    freya33 Posts: 149 Member
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    Do go to a specialist shop for your shoes. They will get you running on a treadmill, video you running then and analyse your gait to see if you overpronate or underpronate and then they will recommned shoes to suit you. Well worth the time spent on this as good trainers are essential.
    Best of luck I have been doing it for ages and still do a walk then run routine. There are some brilliant free podcasts for runners, try podrunner as it has slow and faster bits of music.
    Enjoy
  • Seaglass1123
    Seaglass1123 Posts: 500 Member
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    I started running at 220 lbs with couch to 5k. It was very hard at first to run (jog) for 30 secs. I stretched it out over a long time and moved on when I felt comfortable. It really is an amazing program and I ran my first 5k in 36:00 on Thanksgiving.
  • JesterMFP
    JesterMFP Posts: 3,596 Member
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    I never thought I could run either. I started C25k, and I'm in the middle of week 9 now, so nearly finished. It's really a great programme.

    Apart from the running shoes, try and get a sports bra, if you don't already have one. Even though I don't need as much support now as when I started (:sad: ) it still makes things a lot more comfortable.

    I don't run on a treadmill, but I believe that if you set it at an incline then it's more like running outside. Hopefully someone else can tell you more about that.

    Don't be afraid of running outside in the winter. I don't know what the weather's like where you are, but if it's safe to run (you're not running on ice etc) and you have the right clothing, you should be ok.

    Run slow, as slow as you can really. As soon as you feel you're running out of steam, slow down. Speed comes later.

    Don't freak out if you can't complete a day. Just run it again the next time. I've had to repeat a few, but the ones I was really worried about, I completed fine first time.

    Try and sort your breathing out early on. I use a 3:2 pattern (breathe in for 3 strides, out for 2 strides) which works for me, but there are different techniques out there.

    Get enough to eat to fuel your runs, but don't run on a full stomach. You'll have to experiment to work out the best way for you, but for me, I need to run after a large meal, but with at least 2 hours in between.

    Just have fun, and don't give up if you have a bad run. The next one will be better.
  • LoraF83
    LoraF83 Posts: 15,694 Member
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    Like the others have said, go slow!

    And, instead of your mom buying the shoes, have her give you a gift card or take you to a running store to get fitted. A proper fitting makes all the difference.

    Definitely check out Couch to 5K, and don't worry about speed. That will come with time and weight loss. I'm a completely different runner at 184lbs than I was at 211lbs.

    Be sure to take rest days - new runners probably shouldn't run more than 3-4 days a week. And crosstrain - a good weight lifting program, some yoga, and plenty of stretching will help.
  • ba502
    ba502 Posts: 54 Member
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    What everyone said.....good shoes, run slow and MOST importantly STRETCHING!!! I used C25K and loved it. Took me 11 weeks to get thru the 9 week program....but 2 years later I'm still running and I've just started increasing my distance and am now up to 8K. I'm definitely not fast, but I am definitely a runner! And the moment you take your first running step you automatically become a runner too.
  • wendyjane75
    wendyjane75 Posts: 45 Member
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    I just finished the couch to 5K program with a 5K race the week before Thanksgiving. The program has both time and distances listed. I started with the time but about in the middle I switched to running the distance they listed because I couldn't run at their pace. Previously when I had started running without a program I always had hip and knee pain because I went to fast. This program gets you into it slowly and because of that I had no pain. I gauged my pace by my HRM and went as slow as I needed to, to keep my HR in my workout zone.

    It is such an accomplishment to run an entire 5K when you used to walk the mile at school (I used to do the same thing.) You'll do great!
  • hopsonc24
    hopsonc24 Posts: 143 Member
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    Speaking from experience I have to agree with the comments on shoes.

    Get fitted for shoes that work best for the way YOU run! It makes major difference!
  • scottbrown78
    scottbrown78 Posts: 142 Member
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    For me the tread mill is a bad way to start. I get bored easily and it seems like the seconds creep by when I use one. If you run outside, take it slow at first and build up to it, but one advantage is you can set small little mini goals like, run to that car, or run to that stop sign or what ever you see. Determination and good fitting shoes (and bra)are going to be your deciding factor.
  • ybodwen
    ybodwen Posts: 342 Member
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    You sound like me 2 years ago!
    I definitely recommend C25K though I didn't follow it to a T.
    For me the biggest challenge was believing I could do it! Once I finally got the courage to run a mile without stopping, I started believing I could really do this running thing.
  • Derpes
    Derpes Posts: 2,033 Member
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    Stretch, stretch, and stretch!

    Then again, I could be wrong:

    http://healthland.time.com/2011/02/18/skip-the-stretch-before-running-—-it-doesnt-prevent-injuries/

    http://www.webmd.com/fitness-exercise/news/20110217/stretch-before-running-new-twist-on-old-debate
  • ktaqt3399
    ktaqt3399 Posts: 141 Member
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    thanks guys all your tips are awesome!

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