Runners: questions from a beginner

Slow down! You should be able to carry on a conversation while running. You have plenty of time to build up to 5k. Yoga and strength training are a great compliment to running. And go outside! Running on a treadmill is torture. Running outside is glorious!

You can definitely run 5K by October. I definitely recommend doing Couch to 5K or at least doing intervals. Also, as Shawshank said, Couch to 5k is 3 days a week.

You may be running too fast - try more like a 12 minute pace - also doing intervals will help you enjoy running more. You should be able to hold a conversation while you are running. I have run a half marathon at a 9:48 pace, but most of my training runs are anywhere from 10 -11:30 minutes. Your goal starting out is not to run fast, but to develop endurance.

Any yoga is helpful - I really like downward dog or anything else that either stretches or strengthens the legs and hips.

I usually listen to audio books when I run - really gives me something to look forward to on a run!

You should look at the couch to 5k apps. They are 3x a week and never 2 days in a row. It also eases you into running. I assume the 5k is outside? If so, you should be training outside as its very different than a treadmill.

1. Yes
2. Open the hips and hammies. Pigeon pose is one of my favs. iTunes has several yoga podcasts including some targeted for runners. Also squats and lunges
3. No, just suck it up and run

Building a good aerobic endurance base is important and this is done by running slowly. if you find yourself going 'red in the face' and huffing and puffing, slow down. In fact, run so slowly that you would feel embarrassed to be seen running so slowly. Even elite pro runners regularly do lots and lots of slow runs. It's the foundation everything else is built upon.

I haven't tried the 5k version, (half marathons are my current favorite distance), but I really like the zombies run app. It's fun getting involved in the storyline about the zombie apocalypse. I use it on my speed day because I hate speed work and the 30 minutes I'm doing it definitely doesn't feel like 30 minutes.

That sounds like the solution for me! Is it available for android?

Is there a local running group in your area? I have found that running with others really motivates me, and I am more likely to run a little farther than I thought I could. Also, chatting with a friend helps the time pass more quickly (and makes it easy to tell if you are going too fast).

it sounds to me that you need to warm up better. i know that for a run, i need to warm up very extensively, or else i also feel like quitting in the first mile or two.

to warm up, do 50-100 jumping jacks, 10-20 body weight squats, 10-20 lunges, and as many push ups as you can do. do some dynamic stretching for your legs, like leg swings, to loosen and lubricate the joints.

also... go outside to run. train like you race.

You can also try other cardio exercises, maybe an elliptical at a gym or a bike. Just to keep it from being so boring running. Change it up a bit. You'll have to run more the closer you get to the race, to get your muscles used to it. But if you just want to get over a cardio hump, try something different to keep your heart rate up and get you through "the wall."

I can't speak for C25k, but when I was a beginner I used the Jeff Galloway method and I am now running half and full marathons. I am not speedy, but I finish without soreness or injury. Jeff has free beginner training programs on his website. www.jeffgalloway.com

He uses walk breaks. Even with walk breaks at intervals of 1 minute walked for every 4 minutes run, I completed a 5k in 29:29 and a half marathon in 2:20:01 so it doesn't slow you down as much as you might think and will be easier on the joints in the long run (ha, pun not on purpose, but now I'll say it is intended)

I hate running but am currently in week 2 of training for a half marathon on 22nd September. Like you I think I'm a bit crazy!!! I don't run but in the last few years have done 3 10k runs. Each time I trained for them and was very proud of myself that I made it. The most recent one I didn't train at all for but had been doing a lot of gym work and weights so was fitter than I had been in general. I actually managed to do the full 10k without having to walk at all which is a major achievement for me. The key that time was my husband did it with me and paced me so i didn't go too fast and just kept going. My tips are;

1. Get off that treadmill and get outside. It's a totally different running experience and a lot less boring. Plus you have to keep going. If you run a mile from home you still have to do a mile to get back again. It doesn't matter if you walk some - its all exercise and getting you fitter.

2. Set little goals in your run - eg: keep running to the street corner then walk until you reach a parked car a little way ahead etc.... Little goals like that make it easier than thinking in terms of miles.

3. Try and find someone to run with. Running alone is harder as you've nobody to keep you going. You might think its hard but it's really not. With friends we managed to get 50 people to sign up to do a 10k charity run so for the months before we always had small groups training together which was fun and encouraging. If we can get 50 people you can find one!

4. Be prepared to find it tough. I see people running and it looks so easy and natural to them that I think I can skip out the door and do that too. In reality half a mile in I'm sweaty and struggling lol No pain, no gain - every little bit you do is getting you fitter.

5. It does get a little easier. I couldn't even run 1 minute to begin with and today I did 4.5 miles and did the initial 2.5 easily enough without having to walk.

Good luck

if you can't talk while running, you're going too fast. (i have been known to sing along, just to check myself).

i did the entire c25k program, and it works - absolutely. but it's designed to get you there slowly, not all at once. let it guide you.

and - again - a mile is a mile, whether it's a 7 min mile or a 17 min mile. you're still faster than everyone who's *kitten* is still on the couch.

Are you able to get off the treadmill and run outside? Treadmill is horrible for me as well. I can run forever outside but something about going nowhere with nothing to look at is painfull. If not, like some of the others said, listen to a book or music to pass them time. Slow down it shouldn't be painful. Set a program on the treadmill to run/walk/jog for time not distance and see how long you can go to build up your endurance.

Also, set the incline on the treadmill to .5% or 1% incline, it helps with the pressure on your joints without making a noticable difference in the difficulty.

Most of all stick with it, it will get easier! Good Luck!

Hey Adiostrasero,
I totally think that the middle of October is realistic for a goal. I would like to caution you though that if your running is on a treadmill, you will have better times on that as opposed to outside. The outside brings another element or as my personal trainer says "another beast" because of the atmospheric conditions (pressures, humidity, etc...). Even if you cant run the entire thing, make your goal to be to finish it and build upon that. I ran my first 5K on June 22nd and have done two more since then (June 22, June 29, and July 29). My next one will be August 10th. While I am personally not meeting my time goals, I am meeting the goal of finishing. Music is definitely a good thing when running. It seems to take your mind off of things, especially if your not feeling run that day. Start out slow also! It will prevent injuries in the long run. Feel free to friend me for support if you like!!