Calling all runners!

Wow... Im addicted and saw someone more addicted than I was during the Disney marathon. This dude had bandages all over and could hardly sit down.... its just interesting to see the extremes we obsessed people go before stopping. That being said, just increase mileage gradually... alternate running with another activity.

Also! It took me about a month to run longer than 10 minutes. 6 months to be able to run an hour. And that is slow running too. I still frequently only run 5mph.

Took me about 12-13 weeks to complete the C25K 9 week program due to terrible shin splints. The best things I did to continue running injury free was to make sure to get a run analysis and fitted at a running store with correct shoes, make sure you learn some stretches for after running, ensure total healing before pushing on, and do some cross training to help supplement the running. In you case maybe some weight training focusing on your core. Its amazing how much something like barbell squats will help in your core and legs and make you a stronger and better runner.

And SLOW down....speed and endurance will come in time...no need to push yourself (into injury)

I forgot about proper shoes! Very important too!

Just take it easy/don't overdo it. If you are in pain it's okay to stop. When I first started I got shin splints so bad that I would literally stop, sit down on the ground, and cry. And then I'd have to wait two weeks until they went away to try again. But I kept trying and eventually everything fell into place and nothing hurt. Listen to your body! And get good shoes

when I started, I could only "run" at 2mph.

take it slow, don't push it. it's worth it.

I never did the C25K program. I just started to run. Outside was much easier for me to increase my mileage. I'd run until I started to feel tired and then I'd pick a mark ahead of me (street sign, house, mailbox, etc) and tell myself.... "Just get to that mailbox and then you can walk a bit" That's what I'd do. Each time I'd go a little further. Sometimes only to the next mailbox sometimes I'd find more inner strength and go 5 more mailboxes. But each time was a little further.

I started of barely doing a mile. I used to run b/c I had to. In the summer of 2012 I woke up one day and WANTED to run. Its now a hobby and I NEED my runs!! Now 5 miles is nothing. I'm pushing myself to get to 10 and I hope to run my first 1/2 this year!!

goodformrunning.com

I'm a beginner runner. I've been starting slow and slowly gain more speed. I wouldn't recommend going full force, in case of injury as you already know. Don't push yourself too hard. You'll get there. Stretch afterwards if it helps. Good luck to you!

My tip is to take your time!

I always wanted to run as well. I started out walking really early in the morning because I didn't want people to see me huffing and puffing when I began to run. What I would is walk a block, run a block, until I could run a little farther without getting so winded. When I began on the treadmill I would do something similar. I would run for a minute and then walk for a minute. I would alternate this until I could go longer and longer comfortably. Then one day, I said decided to run a mile no stopping and see how long that took. Listen to your body, use a HRM if you have one and take your time. Always run a little farther the easier it gets for you to increase your endurance. You'll get there! Good luck and keep at it!

1. Slow down. If you think you can go slower, then go slower. Once you finally get to the speed where the only possible way for you to go slower would be to walk then you have found the correct speed to complete C25K at. Right now it is all about time and/or distance. Speed comes later once you have built your base mileage.

2. Get fitted for proper shoes at a good running store, such as Fleet feet or something similar. You want someone who will watch you run and can gauge your foot fall. You want a shoe that has been created for your unigue step. And, if for some reason it doesn't work: causes blisters, still causes pain, etc...you want a place where you can take it back and exchange. The local running store takes shoes back (up to 30 days since purchase) and gives refund of purchase price in store credit, and they keep a log of shoes you have purchased so you can look back and see when you purchased them to keep track of when the miles give out (usually 300-500 miles depending upon shoe).

3. Do not be afraid to repeat weeks. It is a 9 week program...for some. For some it takes 12 weeks. If they are experiences runners returning from a hiatus of injury, it might take 6 weeks.

4. The back pain is usually a sign of bad form. Make sure you are supporting a straight back and aren't letting your arms cross your center when you swing them. Imagine a straight line cutting your body in half from head to toe, your arm shouldn't cross that line.

5. The leg pain is typical of new runners. Happened to me as well, and that is usually because of your muscles being used in a way they are not used to. Takes time for them to adjust, this is why repeat weeks are recommended if needed. One way to help this is to invest in a foam roller (might as well learn how to use it now, it will become your best friend throughout your running, apart from your first pair of running shoes).

Welcome to the running world!