Advice on starting running

amyloulou1987
amyloulou1987 Posts: 9 Member
in Fitness and Exercise
I really want to get into running as its always something I have wanted to do and have never been able to.

Does anyone have an tips on the best way to get started.

Im hoping to be able to do a race for life 5k in the summer, so any advice is more than welcome

Thank you :-)

Replies

  • links_slayer
    links_slayer Posts: 1,151 Member
    look into "couch to 5k"
  • will2lose72
    will2lose72 Posts: 128 Member
    Look up Couch to 5k...there's a website and apps for your phone. Good luck!
  • jennynewbury
    jennynewbury Posts: 48 Member
    Best bits of advice I ever got

    - Download a Couch to 5k (C25k) or similar app
    - Get fitted for proper running shoes
    - Go slowly - the only person you are racing is yourself
    - Keep going

    :)
  • RUNNING_AMOK_1958
    RUNNING_AMOK_1958 Posts: 268 Member
    C25k.com
  • Magic_Chicken
    Magic_Chicken Posts: 141 Member
    couch to 5k is really good, and its free to download :)
  • altareddude
    altareddude Posts: 1
    I'm a newbie, so no real advice, but I found an app that my wife and I are both enjoying a LOT. Running by RedRock apps. It's a program that will "talk" you through your running workout and you start with a series of walk/runs and slowly build up over time. They are 6 week courses. Definitely a good motivator and I've noticed my runs getting progressively better.
  • DenyseMarieL
    DenyseMarieL Posts: 673 Member
    Best bits of advice I ever got

    - Download a Couch to 5k (C25k) or similar app
    - Get fitted for proper running shoes
    - Go slowly - the only person you are racing is yourself
    - Keep going

    :)

    yep that sums it up. I agree!
  • HornedFrogPride
    HornedFrogPride Posts: 283 Member
    Would strongly recommend Jeff Galloway's running books, he has recommended programs for all length of races, including beginners. I've been running Galloway's system for years (run:walk:run) and it's helped me a lot. Good luck! :glasses:
  • sjp_511
    sjp_511 Posts: 476 Member
    Best bits of advice I ever got

    - Download a Couch to 5k (C25k) or similar app
    - Get fitted for proper running shoes
    - Go slowly - the only person you are racing is yourself
    - Keep going

    :)


    I second this. The C25K is an app has you alternate running and walking. Eventually you will walk less and run more. There are other similar 5K training programs all over the internet. It takes a commitment of running 3 days/week.
  • bitten2better
    bitten2better Posts: 39 Member
    Best bits of advice I ever got

    - Download a Couch to 5k (C25k) or similar app
    - Get fitted for proper running shoes
    - Go slowly - the only person you are racing is yourself
    - Keep going

    :)

    I'd like to add stretching & strength training to this list as well.
  • ascrit
    ascrit Posts: 770 Member
    I'd like to add stretching & strength training to this list as well.

    Could not agree more.

    And as has already been suggested, getting fitted for running shoes (preferably at a store which specializes in running) is key to your success.

    The free Nike running app is also something helpful.
  • justal313
    justal313 Posts: 1,375 Member
    Best bits of advice I ever got

    - Download a Couch to 5k (C25k) or similar app
    - Get fitted for proper running shoes
    - Go slowly - the only person you are racing is yourself
    - Keep going

    :)

    This this this!!

    C25K isn't just about being able to run 3.1 miles. It gets your feet, muscles, bones etc prepared for the rigors of running. Cardio comes easy, its the rest that could be an issue (but with C25K it shouldn't be)

    Shoes are super important. The best money you will ever spend is for proper running shoes. Find a running specialty store to get evaluated and fitted for the shoes that are best for you.

    Don't worry about speed, that comes eventually with improvement, all you should be worried about it you, and perhaps beating the you from last year, last month or even last week.
  • mumfy23
    mumfy23 Posts: 61 Member
    I agree with all of the above. I'd add invest in a foam roller and roll out your legs after each run. The C25K app is great - you can listen to your own music and it tells you when to run/walk, etc.
  • teemama2
    teemama2 Posts: 72 Member
    C25K is the way to go. The app has helped me tremendously. I never thought I would run again
  • supergirl6
    supergirl6 Posts: 224 Member
    Congrats on wanting to run! It's a lot of fun but hard at first. So don't give up because it will get easier.

    My advice:

    1. Don't wait, sign up for that 5K right now, or as soon as you are able to. Having it looming in front of you will give you a deadline and an inspiration to keep going.

    2. Get fitted for running shoes at a specialty running store. They are costly, so do this as soon as you can. Having a specialist watch your gait and tell you what kind of shoe you need will prevent injury in the future and make running more pleasurable because you won't cause weird pains because your shoes aren't correct for your gait. This is the only special thing you need to buy, and it's absolutely worth it.

    3. Check out youtube or google some examples of proper breathing while running. Learn to breathe correctly right from the beginning and you'll spend a lot less time gasping for breath and feeling like your chest is going to explode.

    4. Download the C25K app and let it guide you. It's a wonderful program. I used it to start running when I was 320 lbs and if I can do it, anyone can do it.

    5. Go slow. Slower. As slow as you can go while still feeling like you are not walking. Going slow lets you concentrate on your breath, on where your foot is landing with each stride, and how your form feels. You'll have time later to improve your speed, first get everything else right. Also, going too fast too soon will make the whole thing difficult to maintain when you can't keep that speed up for a 30-40 minute run.

    6. Give yourself a break, don't be too hard on yourself, keep going. It WILL get easier. Of course, then you start going further or faster and it gets hard all over again, but it'll be worth it :-)

    GOOD LUCK!!!!
  • jesguinn
    jesguinn Posts: 94 Member
    I love to see new people get into running! C25K is definitely a great place to start. Also, shoes are critical! I learned that the hard way when I ran my 2nd race and lost two toenails. Yuck! Start out slow and build speed and distance gradually. You'll be amazed how quickly your endurance will build if you stick with it. It's also helpful to have a goal. Someone else said go ahead and register for a 5k, and I agree wholeheartedly! Having a goal race in mind is a great motivator. When I started running two years ago, I didn't think I stood a chance of ever being a "real" runner, but I stuck with it and kept setting new goals and finished my first marathon in November. Now my eyes are set on Boston! Good luck!!!
  • SarahIluvatariel
    SarahIluvatariel Posts: 96 Member
    I'm a beginner, too, and I've noticed that it helps when I treat running kind of like strength training: Only every other day and/or not when I'm still sore. The last thing I want is to injure myself! This is partly why I haven't tried C25K... I don't want to feel like I HAVE to run on certain days... I just want to run for the benefits of a healthier cardio system.

    I've also appreciate people saying to start off quite slow. I like how running (or, jogging, really) gets my heart rate up quickly, and I'm finally to the point where I can sustain my jogging at certain (slow) speeds (heart-rate feels ok, and breathing feels ok). (Unlike before I lost any weight, when I couldn't sustain a jog at ANY speed!) So I like being told that it's ok to go slow. As I lose more weight, I imagine it'll become easier, so I'll probably naturally go a bit faster, if I still want my heart rate to get up to a good cardio-training spot. I'm looking forward to the slow creep-up in speed. :) For now, though, I typically go about 4.3 - 4.6mph.

    I've noticed that my knees kind of hurt when I go down stairs, these days. Which is a complaint I often had when I was 80 lbs heavier. But now, I think it's from my jogging... My personal trainer (for strength training, not for running) tells me to ice my knees (which I keep forgetting to do) and to find other cardio to do from time to time (elliptical, rowing, water aerobics, etc.). He says it's ok to ramp up slowly in running, and then take a week to scale back again for a little recovery. Then ramp up again later, and so on.

    Have fun!
  • amyloulou1987
    amyloulou1987 Posts: 9 Member
    Thank you so much everyone it looks like a will be a busy bee downloading apps and kindle books.

    Thank you for all the great advice, it still amazes me how much knowledge you MFP lers have! If its worth talking about its on the message boards!

    Once again thank you so much for all your help and heres to the first 5k!

    Happy friday and have lovely weekends!
  • justal313
    justal313 Posts: 1,375 Member
    I'm a beginner, too, and I've noticed that it helps when I treat running kind of like strength training: Only every other day and/or not when I'm still sore. The last thing I want is to injure myself! This is partly why I haven't tried C25K... I don't want to feel like I HAVE to run on certain days... I just want to run for the benefits of a healthier cardio system.

    I've also appreciate people saying to start off quite slow. I like how running (or, jogging, really) gets my heart rate up quickly, and I'm finally to the point where I can sustain my jogging at certain (slow) speeds (heart-rate feels ok, and breathing feels ok). (Unlike before I lost any weight, when I couldn't sustain a jog at ANY speed!) So I like being told that it's ok to go slow. As I lose more weight, I imagine it'll become easier, so I'll probably naturally go a bit faster, if I still want my heart rate to get up to a good cardio-training spot. I'm looking forward to the slow creep-up in speed. :) For now, though, I typically go about 4.3 - 4.6mph.

    I've noticed that my knees kind of hurt when I go down stairs, these days. Which is a complaint I often had when I was 80 lbs heavier. But now, I think it's from my jogging... My personal trainer (for strength training, not for running) tells me to ice my knees (which I keep forgetting to do) and to find other cardio to do from time to time (elliptical, rowing, water aerobics, etc.). He says it's ok to ramp up slowly in running, and then take a week to scale back again for a little recovery. Then ramp up again later, and so on.

    Have fun!

    C25K is just 3 days a week, doesn't matter which days, just the 3. Repeat weeks if you need to. If you want to become a runner, it's the best way to make the transformation from non-runner to runner.

    If you feel like you have to run, then maybe consider another cardio activity. For me personally I run because I love it, and the extra calories for beer :drinker: :drinker: :drinker:
  • supergirl6
    supergirl6 Posts: 224 Member
    I'm a beginner, too, and I've noticed that it helps when I treat running kind of like strength training: Only every other day and/or not when I'm still sore. The last thing I want is to injure myself! This is partly why I haven't tried C25K... I don't want to feel like I HAVE to run on certain days... I just want to run for the benefits of a healthier cardio system.

    I've also appreciate people saying to start off quite slow. I like how running (or, jogging, really) gets my heart rate up quickly, and I'm finally to the point where I can sustain my jogging at certain (slow) speeds (heart-rate feels ok, and breathing feels ok). (Unlike before I lost any weight, when I couldn't sustain a jog at ANY speed!) So I like being told that it's ok to go slow. As I lose more weight, I imagine it'll become easier, so I'll probably naturally go a bit faster, if I still want my heart rate to get up to a good cardio-training spot. I'm looking forward to the slow creep-up in speed. :) For now, though, I typically go about 4.3 - 4.6mph.

    I've noticed that my knees kind of hurt when I go down stairs, these days. Which is a complaint I often had when I was 80 lbs heavier. But now, I think it's from my jogging... My personal trainer (for strength training, not for running) tells me to ice my knees (which I keep forgetting to do) and to find other cardio to do from time to time (elliptical, rowing, water aerobics, etc.). He says it's ok to ramp up slowly in running, and then take a week to scale back again for a little recovery. Then ramp up again later, and so on.

    Have fun!

    If you're using a treadmill to run, try putting the incline at 1. It's such a small incline that you won't really notice it, but when my trainer had me do this a lot of my aches and pains went away and it felt a lot more like when I run outside. I didn't have that stress happening to different parts of my feet, ankles, and knees.

    Also, jogging is running! A person is a runner if they see themselves as a runner - it's all in intent, not speed/effort.
  • eldamiano
    eldamiano Posts: 2,667 Member
    Nothing holding you back. Just get out there and start doing it....
  • ljl792001
    ljl792001 Posts: 1 Member
    Hi, Another programme I'm currently enjoying as a beginner is Zombies 5k. When you've completed the 8 weeks training to get you up to 5k you can progress to the full Zombies programme which thousands of people are doing including Lady Gaga. Here's their website which you can use to record your progress like we do here. https://www.zombiesrungame.com/

    If you know people who prefer walking there is also a walking version. I am also reading a book called Run, fat ***** run! Which is targeted at your inner ***** to get up your motivation. http://www.amazon.co.uk/Run-Fat-*****-Ruth-Field-ebook/dp/B006HAMNES/ref=sr_1_1?s=books&ie=UTF8&qid=1391190293&sr=1-1&keywords=run+fat+b+tch+run All seem to do be doing their job so far. I've signed up for Race for Life in May 2014, eek!

    Good luck with your running.
  • rhileyschubbygranny
    rhileyschubbygranny Posts: 145 Member
    I will be starting week 4 or C25k this weekend. I love it! I know that eventually I will have to repeat some weeks when it calls to runn longer but I am okay with that. I am proud of myself for getting even this far and I won't give up when it gets harder. I am 43 lbs over weight, 47 years old and a grandma. If I can do it you can do it!!

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