Running advice, for a nonrunner

Stay hydrated and follow the app as best as you can.. it does work... buy a stop watch and do the run walks.. Get fitted for the right shoes at an actual running store.. google everything about running and research as well as find motivation.. there are many blogs online that people (mostly women) write about their experiences and races... have fun

If you go to a gym at all, you can print the Couch to 5K program and do it on the treadmill. If you are running outside, you can probably do couch to 5K program with just watching the clock, maybe get a cheap stop-watch to keep track of how long to run or walk. You can also try alternating side walks, one week walk for the length of 2 blocks, and jog one block, then repeat. Then the next week, walk 2 then jog 2, then week after walk 1 block, jog 2 or something like that, in each week you are increasing the blocks jogged per drill.

If you ever do get a smartphone, I highly suggest the Run, Zombies! App. It is great. I am using the 5k version to train for a Zombie run as well.

Best of luck!

The first time I did C25K was without a smartphone, as well. I found it easiest to run by distance instead of time. I would map out my route online ahead of time and run the number of blocks/ walk the number of blocks that about matched the plan outline. It was a lot to keep in my head at once, but it worked for me. Alternatively, you could time it to the music you are listening to or wear a watch.

Beyond that, I would repeat the advice to stay hydrated and slow down. Seriously, as slow as you need to in order to keep going for the duration. I would also add, don't be afraid to repeat a day or a week as needed, and make sure you are doing lots of stretching when you are done. Good luck!!

Wear running shoes. Stop by a runner's store and see if they can check your gait so your shoes fit properly and support you.

When I started running, I sort of followed C25K but mostly did it on my own. I'd run as far as I could then I'd stop and walk and each time I went out, I increased the number of times I ran (eight 1 min runs, twelve 1 min runs, etc) or the length of the running interval (1 min, 1.5 min, 2 min, etc) and I would just walk as long as it took to get my breath back (typically a minute but up to 2 min when I started). Keep track as best you can of your progress either way so you can really see how far you've come.

Definitely slow down as others have mentioned. Most new runners try to run as fast as they can but this just means you're going to wear yourself out quickly. Leave the speed work until after you've accomplished a distance. A couple things I've found help to keep you slow are:

1) keep your feet under you. This means you're not trying to run like an olympic sprinter with huge strides. When your feet are under you, your stride is short. Also make sure you land mid-foot, not on you heel.

2) breathe with your foot falls. Inhale every 2 or 3 footfalls (left, right, left) and exhale every 2 or 3 footfalls. I also find counting can help keep everything in rhythm.

Also, be sure to keep the rest of your body in good posture but loose. When I started running I would tense up my shoulders and arms and waste a lot of energy that way. Save the energy for your legs where it's needed most.

Best of luck!!

Run - reallllly slowly - until you need to stop. Walk to catch your breath. Then run slowly again until you need to stop. Lather, rinse, repeat. Next week, and each successive week thereafter, aim to run a little longer.

Don't focus on speed at all. Endurance first, speed later.

I think that is where I fail. I like start out fast and get discouraged because I can't keep that pace for long. I'll have to keep in mind slow and steady wins the race.

Definitely, definitely start out slower than you think you should, then. It's much better to pick up the pace later if you can!

I also wanted to jump back on here to add that you should stop referring to yourself as a "nonrunner." You are doing it! Your are a runner! Let's call you a "beginning runner" instead. :happy:

Run - reallllly slowly - until you need to stop. Walk to catch your breath. Then run slowly again until you need to stop. Lather, rinse, repeat. Next week, and each successive week thereafter, aim to run a little longer.

Don't focus on speed at all. Endurance first, speed later.

I think that is where I fail. I like start out fast and get discouraged because I can't keep that pace for long. I'll have to keep in mind slow and steady wins the race.

I believe that running is very much a mental exercise. It all has to be within your realm of possibilities and you have to believe it. Run slower - and don't feel bad about it. If you can run farther at a slow pace that is great. Work on your speed later!

You don't need an app to run. Here is what I suggest.
- Get running shoes fitted at a running store.
- To avoid injury, I would make sure you can walk 5K before you run.
- Be sure to do some simple leg training too. Squats, lunges, high knees and planks will strengthen muscles and help prevent injuries.
- There are lots of training plans for C25K. Print one out of the web (Hall Higdon) and get a cheap stop watch or use an app, or your flip phone or something where you can time your intervals.
- Register for the 5K
- Good luck
- Have fun!

You don't need an app...just a good training program; you can print one out from the web.

- Take is slow...you have plenty of time to train and going too fast is only going to set you back. You might feel lame at first with certain training days just dedicated to a long walk..but trust me, you'll get there in no time. Nobody goes from couch to just being able to run over night.

- Keep your pace slow...often this is little more than a shuffle for beginners...soon enough though, you will find a stride and rhythm that works for you

- get good shoes...can't really stress this enough.

- lots of walking on non-training days to keep your body lose and moving

- lots of stretching...also some calisthenics for warmup. Make sure you're incorporating some squats or other leg work to strengthen those leg muscles.

if you dont get fitted for proper shoes.. you can have many problems.. you can compare to your current shoes to see if they are adequate.. need to see if your foot needs support from turning while running. seriously heal spurs are no fun and will knock you out for min prob 6mo's from improper shoes. depending on what state and city you are in you can google shoe stores and see if they do fitting where they can watch you actually run. then buy online usually cheaper.. but a good pair unfortunately is around 80-100 and it is less costly than dr's visits.

I plan on it but the closest specialty store that fits for shoes is almost 1.5 hour away. But my doctors visits and any medication I need is free, so technically not cheaper. But next time I'm out that way I'll have to stop in and get fitted, I don't need anymore problems than I have.

Call ahead and see if that specialty store does free fittings. You would likely be able to find the same shoe the recommend cheaper on the web. But at least then you're buying the right fit.