So, can I just run?
staceypunk
Posts: 924 Member
I am at a nice level of fitness right now. I have been exercising regularly for almost 9 months and have completed 30 day shred, Body Revolution, and am 8 days away from finishing Insanity. There is a walking bridge that is about 1.5 miles each way and is flat near where I live. I have never ran before (as exercise). Do I just go and do it?
From what I gather I would run for a minute or two, then stop and stretch, then continue running. Then stretch when I am done.
I know to wear sneakers and a sports bra, lol.
Do I just run pretty fast or do I quick jog to try and pace myself.
Pretty clueless
From what I gather I would run for a minute or two, then stop and stretch, then continue running. Then stretch when I am done.
I know to wear sneakers and a sports bra, lol.
Do I just run pretty fast or do I quick jog to try and pace myself.
Pretty clueless
0
Replies
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No other sport can prepare you for the endurance running requires. Try something like a C25K program which will help you build into it, developing the muscles needed slowly so that you do not seriously injure yourself. It is amazing how something as simple and natural can result in serious injury when you body isnt conditioned for it.0
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A lot of people will tell you to just start slow, don't get down on yourself if you can't do the whole thing. Just focus on breathing and proper form. Don't be afraid to talk walking breaks, and make sure you are wearing running shoes suited to your particular foot and gait. Get fitted at a running store, i promise it will make a world of difference. Since you are already in good shape, you probably don't need to start with a program like c25k. I would just get out there and see how far I can do without stopping, use that as a base, and add %10 every other week or so. Good Luck.0
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I thought I was in shape enough to run back in January. I had been working out with cardio for months. Um, I was wrong. So very wrong!
BUT I followed C25K and now I run 3 miles about 4x a week. Running is the hardest thing I have ever done, but it has also been the most rewarding for me. Good luck!0 -
I started running in February of this year. I just started at the track, I would run the long sides and walk the short ones. I kept run/walk/run/walking up for awhile and eventually I could run a whole mile!
Now,I run 2-3 miles about 3-4 times a week (when I can).
My ankles started bothering me @ first and I had to take a break - DR said to get new running shoes (go to a specialty store if you can and see what they suggest for you) otherwise get new balance and try not to run on the cement.
Try to start on a track or trail if possible. The cement really hurts my ankles and gives me shin splints. But I run on a track or trail just fine.
Good Luck!
P.S. I motivated myself to start running by signing up for a 5K (the Color Run) it is a no-pressure fun way to get some exercise. It isn't timed so you can walk some if needed. I've completed 2 5K's since and am signed up for 4 more this year 0 -
Ive just started running a few times a week. I run for a minute, rest for a minue at the moment ( that is walk , not stop by the way !) and sometimes I set a challenge on where to run to next - i usually run in a park so maybe from the kids play area to the football goal posts, then again a bit of a walking rest.
I thought I was fit til I started running, its a whole new thing. In fact, its the hardest thing Ive ever done fitness wise but Ill get stronger, and fitter, and run further .... and thats all you can do is TRY !!
Good luck!!0 -
You are probably in pretty good shape, but running uses different muscles and impacts your joints differently. So I would still recommend doing something like Couch to 5K - basically run/walk intervals 3 times a week, and increasing your running intervals each time. You want to slowly get your muscles and joints used to running to prevent injury. Also, don't worry about your pace at first - the most important thing is endurance and getting your body used to it. Speed will come! I started C25K almost a year and a half ago and have run a couple Half Marathons now. I now run 25-30+ miles per week, 4-6 days a week.0
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Just put on your sneakers and run across the bridge. If you get out of breath slow down. If you plan to add running to your normal routine go to your local running store and have them check you for shoes. For longer runs if you can't carry on a conversation you are going to fast.0
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All kinds of guides on the internet, and almost all say the same thing: Start slow. Very slow. And then, even after you've been doing it a while, when you increase distance/tempo/intensity, do it slowly. Very slowly.
(...from a guy who is currently on doctor's orders not to run as he recovers from plantar fasciitis because he didn't follow this advice and went from running 5-6 miles on flat ground to 5-8 miles on steep trails. Duh.)0 -
I agree start very slow! And I don't go for speed, I run a 5K in 39 mins. Makes no difference to me what my time is. Running ain't for sissies and injury risk runs high for many reasons.0
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All kinds of guides on the internet, and almost all say the same thing: Start slow. Very slow. And then, even after you've been doing it a while, when you increase distance/tempo/intensity, do it slowly. Very slowly.
(...from a guy who is currently on doctor's orders not to run as he recovers from plantar fasciitis because he didn't follow this advice and went from running 5-6 miles on flat ground to 5-8 miles on steep trails. Duh.)
Ouch! Hope you recovery well.0 -
Whats with all this stretching? You don't need to stretch. really.
I say go for it. Try running 1.5 miles. If you make it great. If you don't you know your current limit.
C 25k is an awesome program and I would recommend it any day of the week.
your sneakers will be ok, if you get more serious you are going to want real running shoes.
*note. I should point out that at any time during that 1.5 run you can switch it to a walk.0 -
No other sport can prepare you for the endurance running requires. Try something like a C25K program which will help you build into it, developing the muscles needed slowly so that you do not seriously injure yourself. It is amazing how something as simple and natural can result in serious injury when you body isnt conditioned for it.
^This!
Someone I know has lost a bunch of weight by eating right and using the elliptical like crazy. Because she regularly does what the elliptical claims is 5 miles, she said that she could just run a 5K without a problem. She turned out to be very, very wrong.
Even though running seems like a very natural thing, it does take its own kind of conditioning, and there are techniques to doing it properly. It doesn't matter how fit you are (or are not) otherwise.
I also recommend Couch to 5K, and what I like to tell people is to invest in a good pair of running shoes. Don't just go to Foot Locker and pick what looks cute and feels good on your foot; go to a running shoe store where you will be properly fitted. Yes, they may sell you the same Asics you can get at Foot Locker, but, for example, they may sell you on a similarly-priced (or maybe even less expensive) pair of Brooks. I didn't even know certain brands existed until I went to a running shoe store, and most of them are reasonably priced. I'll never buy a pair of Nikes again!0 -
I am at a nice level of fitness right now. I have been exercising regularly for almost 9 months and have completed 30 day shred, Body Revolution, and am 8 days away from finishing Insanity. There is a walking bridge that is about 1.5 miles each way and is flat near where I live. I have never ran before (as exercise). Do I just go and do it?
From what I gather I would run for a minute or two, then stop and stretch, then continue running. Then stretch when I am done.
I know to wear sneakers and a sports bra, lol.
Do I just run pretty fast or do I quick jog to try and pace myself.
Pretty clueless
Personally, I wouldn't wear just any pair of sneakers. I would recommend going to a smaller shoe store geared towards running and get fitted with a pair of running shoes. You will be thankful that you did!!0 -
Couch to 5k app. Love it.0
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Pay very close attention to your stride. If you pay attention when you first start running, it is easier to train your body to a nice even stride than it is to break yourself of a poor one later. A poor stride is one where you land on the front foot with a jarring downward force or your hips are moving up and down a lot. It's also easy to get in the habit of pushing off a little too much from your back foot and actually using your front foot to slow yourself slightly. This tiny bit of extra effort adds up. I breathe only through my nose; you should be able to run 10 minute miles without having to mouth breathe. Actually, if you ever have to gasp for air for anything but sprinting then your pace is a little too fast. I run a 32 minute 5k about 3 times a week and I feel really good about my current cardio condition.
EDIT - I also did a C25K program and recommend it. If it is going really well, you can step it up a little.0 -
If you've done Insanity you have the cardio to run 5k. But different sports use different muscle, so your legs might be a bit grumpy the following day.
Read a bit on proper running stride and breathing and just go for it.0 -
Couch to 5k app. Love it.
You don't even need an app (I prefer to run with my iPod shuffle clipped to my shirt rather than with my phone). Google "Couch to 5K podcasts," and you'll find a bunch of free, downloadable mp3 files that are set up by which workout you're on. My sister and I did C25K using these, and then we figured out how to make our own, so we did that and got a little silly with them. It was always a fun surprise for the other to find out what music the podcast-maker had chosen, as well as what the audio cues said (or in what voice - robot voices were fun to make say ridiculous things).
However, if you don't care to do that, there are a ton of apps for it
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Don't over think it. Just go out there and see what you can do. Perhaps you can make it all the way to the bridge, but not all the way back. Find out how far you can go and then work to improve that. Running is a different animal that any of those cardio programs. I did various programs before I picked up (and became addicted to) running. I was NOT as "in shape" as I felt from doing those programs. (I still do those programs for cross training, btw. Nothing against them.)
You will likely have aches & pains that are new. Investigate each one and figure out solutions. Could be shoes, could be needing better stretching, could be too much mileage too fast, could be needing to switch up running surfaces. . .there's a world of things to learn about running and managing/preventing injuries.
My #1 suggestion. . .get GOOD running shoes from a specialty shop. And good socks. Take care of your feet!!! And enjoy!0 -
dude! Running is awesome sauce! My advice is just do what feels good.
I started running when I was obese and I could pump out a 5k right off the bat. I was also "running" an 11 minute mile. I had a friend who started running at the same time. She was thinner than me, but she couldn't run two miles. She'd run a block, walk a block, run a block, walk a block. I think both is legit.
Over the years, I have learned a few bits of advice I wish someone had given me, so I'm going to give you:
(1) To protect your joints, it's important to do some form of resistance training... this can be body weight lunges or whatever. But if you find your knees hurting (or any other joint) see someone for some advice on what to do. I am a big fan of weight lifting and my knees don't hurt anywhere as much as they used to.
(2) pay attention to your breathing. For my first two years of running, my heart rate went sky high and I couldn't go much more than 3 miles. I was breathing with each step which made my heart rate go too high. I had to relearn how to breathe. This is something I haven't heard other people talk about much, but it changed my abilities when I slowed my breathing down.
Yesterday I went running and my first mile was under 8 minutes! woot woot! There's a lot that can be done with running as you get better at it- faster pace, longer distance, and my favorite HIIT.
Good luck!0 -
I am at a nice level of fitness right now. I have been exercising regularly for almost 9 months and have completed 30 day shred, Body Revolution, and am 8 days away from finishing Insanity. There is a walking bridge that is about 1.5 miles each way and is flat near where I live. I have never ran before (as exercise). Do I just go and do it?
From what I gather I would run for a minute or two, then stop and stretch, then continue running. Then stretch when I am done.
I know to wear sneakers and a sports bra, lol.
Do I just run pretty fast or do I quick jog to try and pace myself.
Pretty clueless
I would even say the sneakers aren't all that important. Many people will tell you getting fitted for shoes is a must. This is true if you have some kind of problem, but for most people, it's not necessary. And definitely not necessary for a casual runner (like me 3-4 miles 3-4 times a week) .. but back to sneakers. Couldn't find mine one time so I ran in Teva-type sandals. I run on trails, so when it's muddy I run in work boots. Dont let a quest for the "right" shoes stop you from starting.0 -
Hey Stacey,
I ran cross country in college before I fell off the exercise wagon (temporarily), so aside from getting the right shoes, here are some tips I slowly learned to prevent injury & have fun running.
-Stretch after you've warmed up your muscles with some jogging first. Then, always stretch after you've finished up so (including rotating your ankles; they can stiffen up pretty fiercely).
-Try running on grass and trails instead of concrete where possible. It slows you down a bit, but your knees and feet will thank you for sparing them a beating.
-Never underestimate how much water you'll need to stay hydrated in the summer months!
-Intervals (like running or jogging faster for one minute and then slowing down for a minute then repeating the pattern) can be a fun and effective way to increase your endurance and burn more calories than you might if you kept jogging at a steady pace.
-If you start running regularly, try not to run every day. Some people can get away with it, but most will be prone to stress injuries if they don't mix in some low impact exercise and rest days.
Get a great upbeat playlist & get out there! Running is a great way to get fresh air while blasting away some stress and calories. You will sometimes be sore, but ultimately this will be a great way to mix up your fitness routine.
Spring and Fall can be the best times to start out. Enjoy!0 -
Thank you all! This has been most helpful. Keep the tips coming
It seems like everyone is saying the same types of things, which almost NEVER happens on MFP, lol! So that is reassuring!
I don't have a phone with data, so no apps for me.0 -
If you have an iPod, I think there is a podcast for the C25K that has the times in it to run/walk, IIRC. If not, you can google the program and just set your own time reminders with a watch.
Bottom line, go out and see what you can do. Walk when you need to, take it easy at first, and you should be just fine.0 -
Thank you all! This has been most helpful. Keep the tips coming
It seems like everyone is saying the same types of things, which almost NEVER happens on MFP, lol! So that is reassuring!
I don't have a phone with data, so no apps for me.
Yeah you can definitely find some great Podcasts for your iPod! I ended up using one instead of the app. They are set to music and tell you when to walk/run.0 -
I would even say the sneakers aren't all that important. Many people will tell you getting fitted for shoes is a must. This is true if you have some kind of problem, but for most people, it's not necessary. And definitely not necessary for a casual runner (like me 3-4 miles 3-4 times a week) .. but back to sneakers. Couldn't find mine one time so I ran in Teva-type sandals. I run on trails, so when it's muddy I run in work boots. Dont let a quest for the "right" shoes stop you from starting.
With all due respect, I would say your experience is atypical. For most people, shoes do make quite a difference. I used to run as part of a gym based fitness routine and had some minimalist shoes for running on the soft track. I got out of the habit and when I started back at it, I was running outside on streets and sidewalks. I got a lot of shin splints and switched to some softer shoes that were some general "knock arounds" from a discount store. I pretty quickly found they wouldn't hold their shape well and even snapped a few stitches when pressed into running duty. I went to a store that specializes in running gear and spent more than I would like, but it makes a lot of difference. I will spend less in the future by knowing what I need and getting them online, but I will stick with good running shoes.
Anyway, most others I know who run feel that shoes make a lot of difference. I don't know anyone who thinks running in boots or Tevas is a good idea; the dissension is generally limited to whether or not any reasonable athletic type shoe is usually good enough, and I actually agree that the difference between types of athletic shoes can be small. But I absolutely recommend against running regularly in something other than an athletic shoe (or barefoot in the sand on a tropical island ). 0 -
Most important things that I tell beginners:
1) Get fitted for running shoes (everyone except one person on this thread has said this). Go to a specialty running store and not a foot locker. The people at the running store will look at how you walk and guide you toward the appropriate shoe, most likely will have a treadmill for you to try them out and may even let you run in the parking lot. My running store even has a 30 day return policy! I started in tennis sneakers and that was a bad move as I had shin splints every time that I ran.
2) Good training plan. For starting out, C25K is probably the best. I created my own C25K just because I am stubborn and wanted to just go out and run a 5K but that is not the way to go. You can find versions all over the web and they will give you times that you can track by via watch. Just make sure to measure out a course via the local roads (had a great measured route of 2.1 miles around my development.)
3) Enjoy yourself! If you think of it as work, you will want to quit within a few weeks. Find what works for you. Listen to music. Challenge yourself each time out. Go a different route each time to enjoy the scenery. If you like to have someone with you, find a buddy.
Those are the basics to getting started! Good luck!0 -
I am at a nice level of fitness right now. I have been exercising regularly for almost 9 months and have completed 30 day shred, Body Revolution, and am 8 days away from finishing Insanity. There is a walking bridge that is about 1.5 miles each way and is flat near where I live. I have never ran before (as exercise). Do I just go and do it?
From what I gather I would run for a minute or two, then stop and stretch, then continue running. Then stretch when I am done.
I know to wear sneakers and a sports bra, lol.
Do I just run pretty fast or do I quick jog to try and pace myself.
Pretty clueless
First off, congrats on your weight loss to date! You have done well and look great!
I will let the runners answer the running question.
But I would like to recommend that you start a weight lifting program. Lifting will help increase your lean body mass and metabolism a bit long term and really does wonders for reshaping your body in a pleasant way. Many women believe that they will get bulky because of it, but it simply isn't true. To get bulky, especially for women, it takes a lot of proper nutrition and hard work. Basically, it has to be deliberate.
Hope that helps!0 -
I am at a nice level of fitness right now. I have been exercising regularly for almost 9 months and have completed 30 day shred, Body Revolution, and am 8 days away from finishing Insanity. There is a walking bridge that is about 1.5 miles each way and is flat near where I live. I have never ran before (as exercise). Do I just go and do it?
From what I gather I would run for a minute or two, then stop and stretch, then continue running. Then stretch when I am done.
I know to wear sneakers and a sports bra, lol.
Do I just run pretty fast or do I quick jog to try and pace myself.
Pretty clueless
I don't think you are clueless, this sounds like a perfect plan. Only thing I would change is to say it is ok to run really slowly if you are more comfortable , speed isn't necessary right now.0 -
Cripes, it's 3 miles --- just run it! :O0
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It really depends on what you want to get out of running. For your first run I would suggest taking it easy and "feel" yourself out. You may be in a better state of fitness than you think, or you could be worse off. I would make sure you stretch well before the run and then immediately after. I would suggest a cooldown walk afterwards. I always walk a couple tenths of a mile as a cooldown. Comfortable clothes and good, fitted running shoes are a suggestion. Do you have good running shoes or a $30 pair you got on sale somewhere? Good intentions for great runs can turn south real fast if you have cheap or poorly fitted shoes. I would suggest hitting up a running store so they can check your gait (they do this for free) and fit you for the right shoe. In my experience they're no more expensive than going to ****'s or any other shoe stores.
Fast sprints will help you with cardio fitness and longer runs will help endurance. Wanna run faster? Do sprints. For a proper routine you'll want to switch it up throughout the week. Sprints one day, longer runs and shorter runs on other days. A good site like runnersworld.com will have plenty of info to help get you started. I also use Runkeeper to log and track my runs with my phone. It will give you a map, time, distance, and a bunch of other info as well as save it. If you have a Windows phone Caledos runner uses Runkeeper as Runkeeper doesn't have their own Windows phone app. "Zombies, Run!" is also an excellent app. It does a whole zombie run experience that'll have you sprinting away from zombies and everything. Very fun and well worth the money!0
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