Tips for a New Jogger?

Hello, everybody. Recently my daughter signed up for Girls on the Run and asked me to be her running buddy for a 5K run that will be held on May 17. I agreed, figuring it would give me extra motivation to get in shape. I've been exercising at home and walking, but recently started trying to jog. Today was day #2. I walked/jogged for 3.2 miles (mostly walking with a little bit of jogging). I've never jogged in my life, not even when I was young and skinny. Most of what I've read says if you can't carry on a conversation while exercising that you're working too hard. Today I was gasping for air with every jogging session. Am I doing something wrong or is this just how it's going to be until I get into better shape? Thanks for any tips.
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Replies

  • ncboiler89
    ncboiler89 Posts: 2,408 Member
    edited March 2015
    My tip for joggers; Stop jogging. It's boring as hell.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    edited March 2015
    Best advice I can give you is to get yourself on the c25k program (couch to 5k) - it's a great program that takes you through 8-9 weeks of walking/running intervals, slowly building you up to being able to run for 30 minutes straight, or about a 5k distance.

    I used an app on my phone - c25kFREE by ZenLabs - worked great. It's a three day per week program and takes about 30 minutes each session. It starts you with a 5 minute warm up walk, takes you through the walking/running intervals, telling you when to start each, and then finish with another 5 minute walk.

    Edited to add: with the c25k program, go as slowly as you need to in order to complete each day's session - slow running is still running, and speed will come later! You want to build up endurance first.

    Worked great for me and I went from an absolute non-runner to being able to finish the program and run a 5k, all at the age of 43. :drinker: The beauty of the program is it keeps you on track, and helps prevent injuries that often occur when we try to do too much too quickly.

    Only other tips I can offer - run outside as much as possible, get good shoes and socks, wicking fabrics, and have fun with it!
  • Jubee13
    Jubee13 Posts: 132 Member
    I have been a runner for 18 years. When you are starting to run, it's very strenuous, and that's to be expected. The main thing is to be consistent. With time, it will become easier. You just have to be patient and keep at it. If you stick with it long enough, you may find you love it just as I did.
  • pearso21123
    pearso21123 Posts: 351 Member
    I can't stop, I have to be ready for the 5K. I already warned my daughter that she'd going to have to go slow for me, but she doesn't care. She wants me to be her running buddy.
  • SexyKatherine73
    SexyKatherine73 Posts: 221 Member
    buy good joggers
  • Cocomo2015
    Cocomo2015 Posts: 6 Member
    Hi! Have you heard of the Galloway run/walk method? Basically you start by running 1 min and walk 2 at least three times the first week. Week number two run for two and walk one. Week number three run three and walk one. Keep building each week until you're running for 10 followed by a one minute walk and hold at that ratio. It's important to give your joints and muscles time to get used to running so you don't have an injury. Also make sure you get in rest days by not running two days in a row! Hope this helps. :)
  • Charliegottheruns
    Charliegottheruns Posts: 286 Member
    Start with shoe's
  • Cortneyrenee04
    Cortneyrenee04 Posts: 1,117 Member
    I would definitely recommend being consistent with it. I would try for three days/week minimum and probably 5 times at the most.

    I tried c25k and it was great at first. Around week 4 I just "couldn't" finish a session. Seeing the countdowns was psyching me out. It helped a lot with my pacing and other things though.

    You should listen to your body and know when to stop, but you can push yourself further than you think. your mind will say no way before your body gives up!
  • runnrchic
    runnrchic Posts: 130 Member
    Ahh! You said the J word!!
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    There's nothing wrong with being unable to carry on a conversation. Now, if you reach the point where you feel like you aren't getting enough air, then you need to slow down or you may pass out.
  • szkodzt
    szkodzt Posts: 124 Member
    Make sure you are not sprinting in those short sessions - I found that when I was doing running intervals I ran a little too hard. For me, when I ran my first race (10K for me) I only wanted to be able to say I ran the whole thing - timing didn't matter at all. So start slow!

    I started training for a half marathon in January (race is in May) after not having run regularly for several years. To work my way up to the training schedule (day 1 was 2 miles!) I did a lot of interval training in Nov and Dec to get myself used to running. Just keep doing what you are doing - you will be surprised how quickly you get used to it.

    Good luck! And remember, regardless of how you finish or if you run the whole thing, at least you tried, and were there for your daughter!
  • sweetleilanimae
    sweetleilanimae Posts: 17 Member
    I have lots! :) Shoes are so important. They will make all the difference. Don't overdo it and injur yourself. It's OK if you can't carry on a conversation. If you feel like your heart is pounding too much then slow your pace. Your front foot should not be landing in front of the knee. If you are walking try to walk at a brisk pace. Use your arms to walk just like when you are running. When it gets tough, keep going for like one more minute. Your body will adjust and you will get a second wind. It's a strange thing but all of a sudden you feel like your heart adjusts.
  • Ameengyrl
    Ameengyrl Posts: 127 Member
    Downloading the c25K app right now... I'm running a 5k at the end of May.

    Ran cross country and track through high school, hit college and say on my *kitten* the entire 4 years.

    I'm getting back into the groove tho
  • Merkavar
    Merkavar Posts: 3,082 Member
    Does jogging/running on a treadmill cross over to running outside?

    Does the c25k app work if your on a treadmill?

    One of the things that are preventing me from running at the gym other than the noise, audience, and being overweight and not wanting to hurt myself, is the lack of goals or guidance.

    Sure I could get on a treadmill and walk and jog but for how long? What speed? How much should I progress each week?

    That c25k app might be the answer.
  • Bukawww
    Bukawww Posts: 159 Member
    I an doing c25k. Every new week I swear to myself there is just no way I can complete that session...and every time I just do. Its been great.
  • happyfeetrebel1
    happyfeetrebel1 Posts: 1,005 Member
    I also used the C25k program, as did my daughter. I loved it

    Did my first 5k in Oct, and my first 7k a few weeks ago. They also have a continuation for a 10k etc. Will be trying that in July

    Those programs really work! Until then, don't give up. I couldn't even run the 30 seconds in the beginning, now I do close to 6 miles.

    You can DO it
  • MonsoonStorm
    MonsoonStorm Posts: 371 Member
    I found "ease into 5k" by bluefin a more forgiving app for starting to run from scratch. c25k seemed to have longer intervals and larger jumps, which for a non-runner seemed hard. Ease in to 5k is exactly the same, just a more gradual transition.
    Ease in to 5k isn't free though, the app is all around better though so I didn't mind paying (it also has a decent music player that actually works, along with maps/stats etc.)
  • andi_FP
    andi_FP Posts: 4 Member
    I want to run/jog a 5k and have been trying to get ready, but didn't really know how. I appreciate the app information. I plan on downloading the C25K later today.

    I have been trying to build endurance on the treadmill, but it is slow going. I can now run about 2 minutes straight, but then I have to catch my breath for 30 seconds or so. It seems sort of pitiful only being able to run 2 minutes (but its better than the 1 minute when I first started).
  • MissyBfit
    MissyBfit Posts: 4 Member
    lots of good tips,c25k is what im looking for,and will download!
  • lisafrancis888
    lisafrancis888 Posts: 119 Member
    Any run/walk method should get you off to a good start. Lots of apps available.a few have been mentioned. I have been running for 3 years.. Usually 5k and I still can't have a conversation so don't worry.
    However be careful not to run too fast. You won't see improvement day to day but don't give up. The date sounds perfect to be able to do it.
    The first few months are always the hardest.
  • bmele0
    bmele0 Posts: 282 Member
    Merkavar wrote: »
    Does jogging/running on a treadmill cross over to running outside?

    Does the c25k app work if your on a treadmill?

    Sure I could get on a treadmill and walk and jog but for how long? What speed? How much should I progress each week?

    I find I can jog much longer at an even pace on a treadmill than I can outside- the variables from natural hills and even weather impact your jog outside. I also tend to focus more on my breathing when I'm on the treadmill which also helps, but outside I get distracted. But since all 5ks are pretty much outside, I feel the best place to train or get ready for one is outside! :)

    I couldn't even jog a minute before starting C25K, I started last October and completed up to week 3 before it got too dark and cold for me to run on the nearby trail. This winter, I focused on total body workouts and I thought that would help me pick the jogging back up (it did, 'dem squats and lunges). About a week ago, I just jumped straight into week 3 and was able to complete it with little issue. But I'm not running, I'm still jogging at a real nice easy pace. I noticed when I tried to push myself into more of a run during an interval, I'd get a nasty stitch in my side.
  • Merkavar
    Merkavar Posts: 3,082 Member
    bmele0 wrote: »
    Merkavar wrote: »
    Does jogging/running on a treadmill cross over to running outside?

    Does the c25k app work if your on a treadmill?

    Sure I could get on a treadmill and walk and jog but for how long? What speed? How much should I progress each week?

    But since all 5ks are pretty much outside, I feel the best place to train or get ready for one is outside! :)

    yeah i was thinking along the lines of start on a treadmill. getting to run 5k (or even 1k :open_mouth: ) on a treadmill then go outside.

    normally at the gym i walk for 20 mins. burning 200-250 cal. thats at 6km per hour and a 5% incline.

    imagine how much time i would save if i was running at 10-12 km/h or how much cal i could burn if i was still going for 20 mins.
  • RonRoff
    RonRoff Posts: 175 Member
    Make sure you put the left foot in front of the right one, then the right one in front of the left one, rinse and repeat. *nods*
  • annaskiski
    annaskiski Posts: 1,212 Member
    I used the C25K program on the treadmill with no issues.
    Running outside is different than running on the treadmill, so if the weather permits, do try to run outside at least one day/week.

    Here in New England, I run all winter indoors (wimp). But usually a week before the first 5k I go outside and start running. That's usually enough to get you over the mental hurdle of running outside.

    Once you do the C25K program, I think you realize that 99% of running is mental. (i.e. you go from gasping at a one minute run, to running 20 min in just a few weeks. That's not 'getting in shape', at least physically).
  • drdwngfan
    drdwngfan Posts: 33 Member
    GOTR is a blast. 99 percent of the girls will do some form of run / walk anyway so you will fit right in. Don't stress, have fun and enjoy the time spent with your daughter and the other girls.
  • annaskiski
    annaskiski Posts: 1,212 Member
    If you run outside, there's also a "zombie run" app that people seem to love. I think this uses gps, as it didn't seem to really sync with my running on the treadmill.
  • arguablysamson
    arguablysamson Posts: 1,709 Member
    Hello, everybody. Recently my daughter signed up for Girls on the Run and asked me to be her running buddy for a 5K run that will be held on May 17. I agreed, figuring it would give me extra motivation to get in shape. I've been exercising at home and walking, but recently started trying to jog. Today was day #2. I walked/jogged for 3.2 miles (mostly walking with a little bit of jogging). I've never jogged in my life, not even when I was young and skinny. Most of what I've read says if you can't carry on a conversation while exercising that you're working too hard. Today I was gasping for air with every jogging session. Am I doing something wrong or is this just how it's going to be until I get into better shape? Thanks for any tips.

    1) At first, shoot for maybe twice a week. Running can be a forest of injuries.

    2) Gradually advance, but it will be a while until you can keep at a good and consistent pace.

    3) Give your body plenty of recovery time. Again, TONS of injuries can manifest running. Hit your body and then lay off it a while.
  • cincysweetheart
    cincysweetheart Posts: 892 Member
    Another vote for Couch to 5k!
    You can do it on a treadmill if you'd like. Since it's usually time based, most apps will work just fine if you prefer the treadmill. I did the first 6 weeks of c25k on the treadmill. You'll transfer to the outside just fine. Your pacing might be a little different. But running is running. You'll still be able to do it.
    Get some good shoes and don't try to go too fast.
  • adcini
    adcini Posts: 14 Member
    I've been running on and off for the past few years, so here's my advice.

    1. Invest in quality gear. That means good shoes. Get fitted for a pair at a local running shop if possible, it'll help you tremendously. If you're female (I can't tell), also invest in a good running bra. You need to lock down your girls, excess bouncing damages the tissue and hurts like hell. The rest of your exercise clothing you can cheap out on. Ideally, choose breathable clothes made of synthetic material (not cotton), it won't chafe when you sweat and dries itself out quickly.

    2. Interval running should be your friend. If you use a smartphone, either Couch25K or EaseInto5K might work for you. Otherwise, some digital watches have an interval function. Space out running with walking, starting small and gradually (key word!) increase the time you spend running. I'd advise you space out your training days, and aim to run 3 times a week.

    3. Be conservative. That means going slow, respecting your body and not overdoing it. Failing to do these things sets you on the fast track to injury. If your daughter runs faster then you, then maybe you can have her circle back to you when she gets ahead, depending on the terrain you're running on. Let her run ahead, then she can run back to you, then ahead again. Trying to keep up with her isn't going to do anything beneficial for you. Personally, I'd always rather to start slow and discover later that I can go a bit faster, rather then starting out fast and then having to slow down/not being able to finish.

    4. I'd advise not running on a full stomach. Wait a few hours after eating before running, since the bouncing motion with a full stomach can make some people feel ill. Likewise with water. Do aim to be well hydrated before going out, so have a decent amount of water up to maybe an hour before. With experimentation you'll know what's good for your body.

    5. Try to stay loose when running, and avoid clenching your fists or holding tension in your shoulders. I usually aim to loosely swing my arms, keeping my hands within ribcage height. Try to pretend you're holding eggs, or maybe potato chips in your hands when you're running to avoid tension in the hands. Aim for short, even strides of the legs rather then a sprinting motion, it's easier to sustain this motion. Let your legs the work, but try to keep your body relaxed and comfortable.

    It is true that ideally you'd be able to have a conversation while you're running, if you're really huffing and puffing you either haven't warmed up or you may be working too hard. If you can't talk, at least keep your breathing relatively deep and comfortable.
  • mburgess458
    mburgess458 Posts: 480 Member
    Great advice. I would add for you to really listen to your body. If something starts hurting don't try to just run through it, you can make things so much worse. It might just be that you chose the wrong shoes, or your form is off, or you are over doing it, or you need to stretch/strengthen a specific area. Sore muscles you can run through, you need to listen to your body if there is an injury brewing. If you try to keep going you can cause more damage and need to stop running completely for months.