advise for big girl looking to run

I myself am a big girl who started running two years ago. I didn't know what i was doing and ended up getting injured after training for my first 5k. Last September I started off with the C25k program and followed it to a tee. It does work, I promise. You just have to stick with it. The intervals are great and if you have to repeat week 1 a few times, then so be it. Set a goal and stick with it.

I started training again - as my new year's resolution is to run a 10k in 2013. I am starting with the c25k program again as I signed up for a 5k in March and an 8k in April.

Here is my training schedule:
Mon - Yoga
Tues - Run 30 min
Wed - Bike 45 min
Thur - Run 30 min
Friday - Off
Sat - Bike 45 min
Sun - Run 30 min

Good for you for seeking out advice!

I am a runner and I once hated it and now I absolutely love it (training for my 3rd and 4th half marathon now)! Starting off slow is definitely very important. I do have to disagree with one thing a few people have implied/mentioned - you do not have to eliminate intervals. Interval training is an awesome workout. Running and walking actually use different muscles and by performing at an interval, you are alternating rest and working. You are also less prone to injury. C25K programs are very beneficial - that's how I started off. Modify it to what works for you. Initially, when running outside, I had a cheap watch with a timer from Target. They also have slightly more expensive watches which you can set to beep at whatever interval you want (ie. 2 minutes/1 minute). I can't stress enough how much interval training works. I have run both of my half marathons at an interval and I had a faster time than other members of the training team I was on who ran the whole thing.

Try and only focus on one thing at a time - speed or distance. Working on both can be too much and it's more overwhelming. If you want to work on distance first, try that out. Once you are comfortable at whatever distance you choose, then you can work on speed. Or vice versa.

The general rule of thumb is to increase your weekly mileage by no more than 10% each week. If you run/walk 10 miles this week, next week do not do more than 11 miles. Anything more and you could be risking injury.

I would look around your area for local running stores. In my area, we have a couple of local running stores that have formal training programs for people looking to get into running. Having the other people around you can be a huge motivator.

Hope this helps! I'm always happy to give out running advice! If you would like any other tips, feel free to add or message me!

You may be one of the last finishers in the race, but you're lapping everybody on the couch and THAT makes you accomplished because at least you're TRYING!

THIS!!

I know others have said it but I want to say get a good pair of shoes! Shoes can make a big difference in the pain you feel or dont feel.

Before I joined the military I couldnt run at all! I was awful! I'd get out of breath right away because I was holding my breath without even realizing it. Bootcamp kicked my *kitten* and I was finally able run 1.5 mile in time. That built my confidence up and I started jogging outside of work and was able to do much better times. What helped me was jogging as long as I could and when I was dying a let myself walk, for only 2 minutes, just enough to catch my breath. Then jog again, as long as you can without stopping, walk for 2 mins to breathe. I use the ap RUNKEEPER to keep track of how far I go. Everytime you go to run try and increase your distance a little more (dont worry about your speed yet). Once you can jog for 30 mins straight you have done it! then you can do whatever you want, get faster....endurance....etc. The best goal is to try to jog for 30 mins stright, even if you start with 30 seconds of jogging eventually you will get much much better. I have faith!!!!

Also, sports bras are your friend. The worst thing ever is when I am running and the girls are burning more calories than I am haha.