New to running, help!

Second that.

I couldn't run for the bus when I started that app...by end was doing the 5k.

Repeat week's if you have to...it will be hard, but you can do it.

I use the C25K app by ZenLabs and it's an excellent trainer. I'm currently on week 5 and am loving it.

C25K as well! I started running after my kids were born, they are 1 year apart so running was really my only option for exercise. I now run 5km with them in a stroller, pushing almost 75lbs, and this year I am hoping to run my first 10km! And I went from despising running to loving it!

I agree with everyone else - C25K app and decent running shoes... Take your time with it and make sure you warm up and stretch out properly to avoid injury.

Good luck with it - you'll be running like a pro in no time

I use the C25K app by ZenLabs and it's an excellent trainer. I'm currently on week 5 and am loving it.

A second vote for this app. I used it two years ago and it worked great for me. I am still running and enjoying it - ran a 10k race this morning! :drinker:

C25K is how I started as well. Still going.

I've been wanting to start running for a while now but I've been putting it off as my fitness levels were terrible and I hadn't got my asthma under control.

So what would you describe as your level of fitness now? Most introductory running programmes will make an initial assumption that you can walk continuously for about 20-25 minutes, and then build from there.

I've decided I'm finally ready to start running but I have absolutely no idea where to start,
what sort of distances should I be aiming for to start with? And what should my targets be?
Or is it easier to judge it according to time rather than distance?
I'm 5'7 and 161lbs if that helps?
Thanks!

You can work to either time or distance, it really depends on you. The most common introductory programme is called Couch to 5K, but an alternative would be a Couch to 10K. The programme originated as a distance based programme, but is also available as either time or distance. The approach is to build up with walk/ run intervals and you can either download an app or use a fitness tracker app and use that, Runkeeper for example includes a 5K programme in their free options.

As an alternative there are several podcasts that do the same thing, although these are very much time dominated.

You'll probably start with a five minute warm up walk followed by several intervals of one minute running followed by one minute walking, building up over nine or so weeks to 30 minutes continuous running.

I used the programme about nine months ago, took 12 weeks to finish that and then moved on to other challenges. I'm now running about 35-40km per week and running a sub 60 minute 10k. I find it really enjoyable. Thorougly recommend it.

There is a C25K group on here that's worth engaging in - http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k

however you choose to start - get good running shoes. Go to a running store (not a chain like foot locker or something) and have them analyze you gait. You can expect to pay around 100$, which is expensive but worth it.

Other starting out tips: most new running injuries are caused by doing "too much, too fast, too soon". A progressive program like Couch to 5k keeps you from doing too much. If you don't want to do that, you can follow the general '10% mileage increase' per week rule. Don't sprint your runs - jog at a conversational pace. You just want to slowly build up your base mileage, and worry about speed later.

I started running 10 months ago with a couch to 5k program. Follow the advices in the quoted text. Especially do not do too much, too soon or too fast.