Question for runners

it's all about the transition, keep at a slow and steady build, work on your distance and your pacing first, you can pick up speed later!

Good for you for finding ways to make it fun though, you're much more likely to stick with it if you anticipate doing it!

I'm using the Zombie 5K training app and it is a lot of fun! I have asthma and the first few times I tried the 5K app, I couldn't make even the shortest running intervals, I actually had to do some walks with teeny 10 & 15 second jogging spurts to train up even to start the 5k program. It's getting a lot better quickly though, and I use an inhaler before I go so I usually don't have issues now, but I keep it in my pocket just in case.

PS I'm hoping to do that Zombie 5K run this year too! Cheers!!

it takes time, slow down a bit

If you are new to running you do need to start slow, learning how to pace yourself. A good skill to learn is pace running at a slow enough speed that you can talk while you run and also go 1km without a single stop and also without walking for any portion of that 1km.

Building on that base pace to be faster and last longer is something that takes a lot of time. It took me months to be able to run 2k straight without stopping or feeling out of breath at all, and could talk the WHOLE time!

So maybe start a program that will slowly build you up like the couch to 5K or couch to 10K and just keep building on what you learn, it will be your best bet for increasing endurance and speed.

You may want to spend 6-8 weeks running at a more moderate pace to build an initial level of fitness. That being said, you are not going to die from sprinting (although I agree sometimes it feels that way!). Sprinting is an anaerobic exercise. You shouldn't be able to do it for long before your breathing makes it hard to speak. Running/Jogging is an aerobic exercise and can be done for long periods of time (depending on your endurance) level.

I would incorporate some interval training a couple days a week where you alternate sprints and jogging. While I haven't used it, it sounds like that' basically what the Zombie app does It'll help you build endurance, burn some serious calories and kick up your metabolism.

Oh, make sure you ALWAYS do a little warm-up and stretching first otherwise you will hurt yourself.

First set yourself with a goal in mind. Do you want to run to lose weight? Do you want to run to get in shape? Do you want to run to change your lifestyle and become fit?

I've been running for many years and my goals now are to run in races, 5Ks, 5miles, 10Ks, 10miles, half marathons and marathons. Running is very lonely especially if you're training for a half marathon or marathon. So, if you can, find a running buddy. There are running clubs in every city. Or perhaps start your own. Post flyers at work to see if there is anyone interest in running.

Think of your eating habits. You will be surprised the more you work out and run the more health conscience you will become.

If you're running alone, think about an MP3 player, Motivational music goes along way.

Finally, unless you are competing at the world class level, the race is with you and against you. Don't worry about beating the guy in front of you. The forth place finishing medal is the same as the last place finishing medal. But only those that finish get a medal. Run at a comfortable pace and enjoy your surroundings.