how to start jogging

nanainkent
nanainkent Posts: 350 Member
in Fitness and Exercise
I am 57, 183lbs, have done noting but housework and sitting on couch with a book since January (before that was stationary bike 30 min 3 times a day).

My question is : I want to start jogging on my treadmill. I know I work on increasing my stamina and speed but How often should I be doing it to start out on? Should I do the rest day between even if I can only go 5 minutes? Should I just do the 5 minutes daily until I can work up to a certain time and then switch over to a rest day between? Although I can only last up to 5 minutes now, I do not experience any sore muscles from it.

Replies

  • kmartinixx
    kmartinixx Posts: 197
    You should try downloading the C25K app! It helps you gradually build up your endurance to running a 5K.
  • shadowflute
    shadowflute Posts: 301 Member
    Have you looked into any programs for beginning runners? Couch to 5K (also known as C25K, found on coolrunning.com) is a great one. It starts you out by running for 20 minutes in intervals, and builds you up to a 5K.
  • kar328
    kar328 Posts: 4,159 Member
    Have you heard of the C25K running program? It's designed to get couch potatoes off the couch and running for 30 mins straight in nine weeks, doing it three times a week. I'm on week three and love it. You can do it just on the treadmill. There's an app for it that tells you when to run and when to walk and it will voice over your music.
  • 55in13
    55in13 Posts: 1,091 Member
    I would use a C25K plan. You can substitute a treadmill easily, especially if you use a C25K plan that uses time as opposed to distance.
  • 55in13
    55in13 Posts: 1,091 Member
    Is there an echo in here or what? :bigsmile:
    I guess we were all typing the same answer at the same time...

    EDIT - BTW, I am 54 and did C25K earlier this year. It's "age appropriate". :wink:
  • caspergirl7
    caspergirl7 Posts: 590 Member
    try the Couch 2 5K program : )
  • meg_mucklebones
    meg_mucklebones Posts: 19
    C25k is a great beginner program. Just don't be too worried if moving up week to week is too much. There's nothing wrong with repeating a week a couple few times before you feel comfortable.
  • HannahPendrigh
    HannahPendrigh Posts: 147 Member
    Yeah C25K is brilliant! Before, I struggled even running for 1 minute... and I just did my first 10K today!! You should definitely try it :)
  • BJAdW
    BJAdW Posts: 37 Member
    Just to echo everybody else...C25K will make it happen for you! I just completed week 5 of the program and cannot believe how awesome it is! They do a really great job of slowly upping the intervals. Just when you think "there is no way I can run that long," you are doing it! In the first week, just running for 1 minute straight was a daunting task for me....but my last run at the end of week 5 was for 20 minutes straight and I made it! The program really does a great job building stamina and endurance week-to-week! The app tells you when to run and when to walk while allowing you to play your own iTunes music in the background. Absolutely wonderful!
  • 1PatientBear
    1PatientBear Posts: 2,089 Member
    Ok, I'll tell you something other than C25K. Start with intervals. Run one minute, then walk one minute. Then run one, walk one. Gradually increase it - run two, walk one. Then 3/1, 4/1, etc. You'll be surprised how quickly you improve. Try to to intervals for at least 15 minutes to start off with. It may be tough, but you can do it!!

    Also, go get a good pair of running shoes. It's not AS big a deal with a treadmill, but it's still important to make sure you have a fair of shoes that fits you, your foot, your stride and your gait. Go to a specialty running store and get fit properly.

    Good luck!!
  • BabyCerise
    BabyCerise Posts: 70 Member
    Like everybody, I vote for C25K ! good luck !
  • courtneymal17
    courtneymal17 Posts: 672 Member
    I totally agree with everyone else...I completed Couch to 5K last April, and I'm OBSESSED with running races. They're so fun and motivating! You can find programs for most smart phones on your phones app store, some free, some cost a bit. Or if you'd rather you can find plenty of variations online to print out. The majority I've seen are 8-9 weeks and are 3 days a week. If you don't want to do this program, my biggest advice is **DONT DO IT EVERY DAY**. First starting running takes time for your legs to get used to it. The C25K program starts you with very short run/walk intervals and builds you up slowly over the 8-9 weeks. So even if you don't start jogging I'd really really recommend you don't go overboard or your legs will feel it. Also...when you do the program (or even if you don't) don't worry about running super fast, make it a nice slow run so you can build your time running, then increase speed later.
  • nanainkent
    nanainkent Posts: 350 Member
    Thanks all, I feel better knowing some of you can relate to my only being able to do a minute or two. And if you all have done it I feel like maybe I can do it too after all. I am going to start like you said and check out the C25k. Fingers crossed, soon I will be advising it for others.

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