Beginner Runner - Tips?!

Have you thought about trying a program like C25k to help you start? I started that (and Zombie, Run! 5k training) about 2 weeks ago and it definitely helps keep me on track without wearing me completely out.

start slow, walk a minute, jog a minute and do that for 20 minutes. keep working your way up. you got this girl!

Proper running shoes - absolutely, positively don't skimp on this. Also, learn dynamic stretching techniques, as well as post-run stretching.

having been there myself, i would highly recommend a couch to 5k program. also, look into Pose running. you do not want to be a heel striker (which most people are naturally), especially if you're carrying a few extra pounds. heel striking can be one reason your running may be painful.

I highly suggest a c25k app. I could barely run a block when I started. Now I can run for 7 minutes. I pushed it further once because I wasn't out of breath but paid for it with extremely sore legs for about 4 days afterward. Following a c25k not only builds up endurance with your breathing but also goes slow enough to allow for your legs to build so that you can do more.

I would highly suggest C25K I started with that 2 years ago and now able to run 13+ miles. I would stay away from sprinting that's more intermediate. Definitely jogging comfortably even if you feel it's slow. Treadmills are okay if necessary but running outdoors is different and makes it more difficult for those not used to it, well most. I'd recommend both but preferably outdoors. I completed C25K on a treadmill and the first time I ran outdoors I could barely hang for 1 mile versus the 3 miles on a TM.

Getting fitted for shoes makes all the difference, check out a running store they'll fit you for free but shoes can be a bit pricey anywhere from $75-175 bucks and last anywhere between 300-600 miles. If your achilles hurt or get a lot of shin splints you could be doing too much too soon or going too fast, download the app (C25K) its free I think well it used to be and stick with it, I had to repeat a few weeks so do what you got to do and listen to your body, last thing you want is rushing through it and getting injured, good luck!!

C25k is a great program and is very effective for begginners. The main idea is that you start by walking and running intervals, and slowly the walking intervals get shorter until they're no longer there.
A cross trainer is not the same impact as a treadmill, so it's safer, but does not give you the same effects as running.
Start by going to a good running store (preferably not Sports Authority etc.) and get yourself tested for shoes. Once you know what kind of shoe you want, you can either buy it there or looks elsewhere for better prices. While starting out, you want to look for shoes with stability and comfort. They don't need to be super lightweight since you're not planning on racing yet. New Balance tends to be a good fit for most beginning runners. ASICS are my shoe of preference.
After that, go with a program! Listen to your body. Find out what hurts and what doesn't is good. A good warm-up routine will also help keep you injury free... some stretching, high knees, butt kicks, etc. will help.
And no matter what, if you're running, you're a runner.

I am also new to running, I have been trying to run a certain distance ( make sure to pace yourself) and then I walk a certain distance and then run. I am going longer and longer on the running, but I have to make sure I don't sprint trying to get it over with lol.

Go mind-numbingly slow. Couch to 5K is great, but have a slow conversational pace to prevent from burning out from having started out too fast. .

Couch to 5K is a great way to start establishing a running habit.

All these replies are getting ME excited to start running!

Invest on good and comfy shoes, I think it's worth it. Yeah, stretch your legs before running, it will help. Start on jogging slow, don't sprint, build your endurance first. When you think you're already trying to catch your breath, walk fast and eventually your breathing will be fine then go back to jogging on your own pace. Just do it for 30 mins at the start and go up little by little and maybe move your speed up. Don't let your body cool down completely coz you can feel tired (based on my experience). I don't use any apps or whatsoever, I just time myself. I am no professional, this is just from experience and I love running!

And don't forget to hydrate before running! Just take sips of water during the run. Don't take lots of gulps, you'll find yourself catching your breath faster.

Edit: And I forgot, walk a couple of mins first before running.

i was not a runner either, and was like 70+ lbs overweight when i started. the thing is, theres going to be a transitional period where your body is trying to adapt to this new routine. so theres going to be a lot of bumps and bruises (so to speak) along the way at first. i had "shin splints" pretty bad at first because that perticular muscle was not used as much as it is when running. i was running with a marine (trust me i looked miserable and rediculous at first also) and he told me a trick that i was somewhat skeptical of at first, but he said wrap your shins with ace bandages (it will hold the muscle in place along the front of the leg, so it does not flair out away from the leg and cause so much pain) they do this in bootcamp he said. i did a lot of standing at my job at the time also, which was painful too. (if this is shin pain your talking about, when you say leg pain) i came across my ace bandages and wrapped them up and it was a ton of relief. i even kept them on under my pants at work later those days to help also. i used them for almost 2-3 months befor i graduated from them. also i have the luxury of a low impact (bark and compost type of outdoor) trail in town. running on pavement and hard surfaces like that will cause alot of extra stress on the joints, especially if your overweight. highly advised to look for a place with low impact. maybe even the high school track. i had that same "draw" to running when i was overweight. it has changed my life for the better. make sure you bring the right frame of mind with you when you go. hate it while your doing it, but dont talk yourself out of it. its more mental than anything. you have to think positive and confident thoughts an you will succeed. if your destroying yourself in your head each time you will not last long and give up.

my advise would be to find someone who is an established runner (if possible, people always love running partners, dont be shy to ask someone you might know who is!!) and team up with them if you can. i run with people all the time when they need help. just to get them over those initial barriers. anytime you do something with someone that is better than you, it will (typically) naturally increase your own ability more. if you start running with someone who is the same or not as good condition it could (possibly) hinder your own results. unless your already of strong mind. example..if your thinking about how hard it is (while running), and the person your running with is verbally just as miserable. chances are your both not going to get as far as you could and possibly even give up. seriously! but when you run with someone who is encouraging and positive you can advance faster by just having the right mind set. just listen to your body also, dont push to hard till you build up the strength to do it.

running is like therapy for me now, its such a great stress reliever. plus it makes you feel amazing when your done. just know if it were easy everyone would be doing it. good luck and stay confident!!!

Like you I always wanted to "be a runner", I like it because it doesn't cost anything (but shoes) and it is convenient for me, as it was hard for me to leave and spend an hour at the gym when I can go for a run anytime I can get the chance and be home faster.

When I started, I couldn't run for more than 30 secs, so I set a distance of 2 km, and did that until I worked up to running 1 km, and r/w the second km - quite quickly I got up to 2 km, and did that for a month, but it was hard and I saw no results (on the scale, or in getting better at running).

It wasn't until I started the 30 day shred videos, and a lower body bootcamp at our local community centre that I really saw results in my running. After a 4 month hiatus from running (and exersize in general), I could easily do the full 2 km and r/w another 2 km. Since January, I have been doing the bootcamp 1 time a week and running 3 times a week (3-6 km per run), and I throw in a 30 D/S video every once in a while when it is too crappy to run outside. And I just ran 9 km this morning (at only 5 mphr mind you). I found it most helpful to strengthen my lower body (legs and abs) to get better results with my running so you might too...

All this to say - don't give up, you CAN be a runner! Some days it will suck and other days you will have the greatest sense of accomplishment!

Good luck!!

I started the NHS couch to 5k podcasts a few weeks ago and have found it really helpful..I used to get really out of breath and like you, had the pains in my leg..I'm at week 5 now and really starting to enjoy running

Are they good? i'm quite unsure about c25k. Do the podcasts tell you your half way so you know when to turn around lol

Love this thread! Just started the C25k Saturday. Legs hurt today but feels great Will check out the zombie run! Sounds fun and might offer variety!!!!