New to running

Hi!

First off you shouldn't be disappointed with 5k/hour since a person walking casually goes 1 kilo in 15 minutes.

I established my run pattern a few months back and heres my process:
The first thing I did was 'scout' my routes that I wanted to jog. so i would spend a couple hours the first couple of weeks making physical markers on where i should start running and where i should stop and so on and so forth. For example, in my first mile i jog from home to 3rd stop sign, walk from stop sign to lighpost 1, run from lightpost 1 to lightpost 2 etc. I would do this for 3 general locations to change it up.

my 3rd week i started to understand my body and how long i can sustain a run and how long it would take me to recover while walking.

after a couple more weeks i finally got into a a sort of rhythm and slowly expanded my jogging time by meeting those physical markers i set, and from there you can expand.

right now i jog 4.5 miles in 1 hr but when i started i was at 4.5 in 1:10

I use running apps like runtastic to track my distance since i personally care more about distance than time it took.

so really it takes some planning and patience, cant just get up and start, i tried that and got demoralized first time around.

Finally, I prefer mornings 45 minutes before sunrise because you see crazy stuff in the sky like venus and jupiter and most people are asleep then. additionally, i only dont have breakfast before the jog, only water because you may feel lighter and what not, especially since you have acid reflux, it may be more preferable for you then.

again this is just my process, it is crazy different from person to person and idk if my method is even right. but I hope this helps!

PS. I do my runs outside since i kinda have to force myself to get back home, rather if in a treadmill i'll just stop when i want to...just going from personal experience.

I'm far from a pro, but I've been jogging since May now. I started after being seriously sedentary for about 5 years. My first bit of advice would be to do some strength training - it doesn't take much, but some squats and core exercises will help your form a LOT if you are just starting. Other than that, just stick with it - don't push too hard or you could injure yourself, but just keep at it. You will see improvements quite quickly.

I agree with everyone's suggestions on the C25k program. I always had a hard time running, but I'm almost though with the program and am running for 22 min straight.

You'll have to push yourself. But do it at your own pace. Go as show as you need to, worry about speed later on.

When you first start out run really slowly- almost same speed as walking. Mix running with power walking- ie run 1 min walk 2 mins. Use a couch to 5k app if you like, or a watch. I find outside running is easier and you are not able to press "stop" when it gets too hard. Try to stay out for 20-30 mins even if most of that time is walking. Good luck with your running.

I started last year in june. First I tried a popular programme in the Netherlands called "start to run". That was to heavy for me, since I hadn't excercised in god knows how long. Frustrated cause everybody seemed to be able to run 5K with this programme so why couldn't I, I sat down. Than my husband started to help me. In the beginning we walked, every time a bit faster. At some point we started to run little bits (really little). It took me longer than the programme but I didn't get injuried and by the end of september I run 4,2K! Unfortunately my hero got injuried (I guess cause he has to run too slow) but I kept on going. Now I run 5K in 33 minutes and our new goal is 8K!
So my advice is just go out your door, start walking, as soon as you feel a bit stronger walk faster, keep upgrading till you run. Once you run you'll be loving it :-)
Good luck.

Thanks! I'm going to check out the Couch to 5K app!

Thats what I'm using and its working. It does feels miserable sometimes but when I'm done I'm proud of myself Running is strangely addictive...

read this:

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

I'm working on the Zombies, Run! 5K. Adds a little story to the training, which I really like.

I never thought I'd ever be a runner, but I find myself looking forward to my cardio days.

^^^--- This, what the woman with no shoes said!


(I also enjoy the Zombies C25K program)

I recommend Couch to 5K. You don't need an app; you can do the program with a stopwatch if your memory is halfway decent (or you write the day's run on your forearm with ink that washes off).

Here's the program:
http://www.coolrunning.com/engine/2/2_3/181.shtml

GatorDeb1 wrote: »

I couldn't run more than 30 seconds at a time when I started on Jan 2010, so that's what I did. Couch to 5K works. Android and iOS apps that play your music and tell you run now, walk now. No thinking, easiest thing ever. I was running 30 minutes straight within 9 weeks. I've since done a full Ironman, a marathon, a couple of Half Marathons, a couple of Half Ironmen, and various shorter distances for both.

I'm now training for Dopey (2nd week of January 2015 at Disney, 5K Thursday, 10K Friday, Half Marathon Saturday, Marathon Sunday).

P.S. I did feel like I was going to die during each and every one of those 30 second intervals, so that's normal

Thank you for this!!!

I am not a natural-born runner; I've always hated it. But runners are always thin, right? So I did the C25K last year, took longer than the prescribed 9 weeks to get through it, but I DID get through it, and ran my very first 5k last June, followed by a few more over the summer and fall. It works.