tips for new walker / jogger?

I had to start slow before it became comfortable and easier for me, which I was also 100+ pounds more than I needed to be. I started by building a walking base, being able to walk a couple of miles at once without feeling winded or my legs screaming in revolt. It was probably a 3 mph pace or a touch more. Then I started walking at a 3.5 - 3.7 mph pace for a little while. I slowly added in slow jogging (people were walking faster than me) for 30-40 seconds and then walking for a little more than 4 minutes. I did this for awhile to the point that I could run 6 minutes at a 4.3-4.5 pace. I then joined a beginner's running group to work towards running a 5k. The first week we had to run a half mile before we stopped, I didn't think I could do it but I did! After that, I gained confidence in being able to run without needing to stop every few minutes and ran a 5k last month! My best advice is to start slow, especially with the running aspect as you work to build your muscles for the new activity, and enjoy the view!

Good luck!

First develop a good walking base. Keep increasing your walking time and speed until you can briskly walk for at least 30 minutes.
Meanwhile, look into the many running programs for beginners. There are many to choose from. Some are timed programs, some are distance programs, some add a "thrill" such as zombies, etc. Find one that looks like it'll work for you. Once you have a firm walking base, you'll be ready to start the program.
Take an old pair of walking/running shoes to a running store to have your gait checked out. Get a good pair of shoes designed to fit your feet properly.

Don't concern yourself about what you think that other people are thinking. I guarantee that they either don't see you or they think you're amazing for getting out there and running. As a beginner runner, you'll probably think they're all laughing at you (I know I thought that) but they aren't. Guaranteed.

Slow down. I know you think you're running slow already but it's probably too fast. If you're having trouble making it through a run session of the program, slow down but don't stop.

This is an active and supportive group for runners. Lots of good advice and encouragement:
http://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k

You can do this. It's a great feeling to run but it takes awhile to get there. Congratulations on getting started!

PaytraB wrote: »

First develop a good walking base. Keep increasing your walking time and speed until you can briskly walk for at least 30 minutes.
Meanwhile, look into the many running programs for beginners. There are many to choose from. Some are timed programs, some are distance programs, some add a "thrill" such as zombies, etc. Find one that looks like it'll work for you. Once you have a firm walking base, you'll be ready to start the program.
Take an old pair of walking/running shoes to a running store to have your gait checked out. Get a good pair of shoes designed to fit your feet properly.

Don't concern yourself about what you think that other people are thinking. I guarantee that they either don't see you or they think you're amazing for getting out there and running. As a beginner runner, you'll probably think they're all laughing at you (I know I thought that) but they aren't. Guaranteed.

Slow down. I know you think you're running slow already but it's probably too fast. If you're having trouble making it through a run session of the program, slow down but don't stop.

This is an active and supportive group for runners. Lots of good advice and encouragement:
http://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k

You can do this. It's a great feeling to run but it takes awhile to get there. Congratulations on getting started!

THIS ^^^ ALL OF THIS!!
I wish I knew this when I started out.
Oh, and, make sure whatever type of pants/shorts you choose to wear fit a bit snug!! Very awkward having your shorts fall off, trust me! Not a fun time!

Winterlover123 wrote: »

PaytraB wrote: »

First develop a good walking base. Keep increasing your walking time and speed until you can briskly walk for at least 30 minutes.
Meanwhile, look into the many running programs for beginners. There are many to choose from. Some are timed programs, some are distance programs, some add a "thrill" such as zombies, etc. Find one that looks like it'll work for you. Once you have a firm walking base, you'll be ready to start the program.
Take an old pair of walking/running shoes to a running store to have your gait checked out. Get a good pair of shoes designed to fit your feet properly.

Don't concern yourself about what you think that other people are thinking. I guarantee that they either don't see you or they think you're amazing for getting out there and running. As a beginner runner, you'll probably think they're all laughing at you (I know I thought that) but they aren't. Guaranteed.

Slow down. I know you think you're running slow already but it's probably too fast. If you're having trouble making it through a run session of the program, slow down but don't stop.

This is an active and supportive group for runners. Lots of good advice and encouragement:
http://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k

You can do this. It's a great feeling to run but it takes awhile to get there. Congratulations on getting started!

THIS ^^^ ALL OF THIS!!
I wish I knew this when I started out.
Oh, and, make sure whatever type of pants/shorts you choose to wear fit a bit snug!! Very awkward having your shorts fall off, trust me! Not a fun time!

Yes, I agree. This is great advice. My suggestion is once you find a pair of shoes that are comfortable and support you (professional guidance is usually great in this regard), replace your shoes often (every 500 miles I believe is the recommendation). Your feet and legs are working really hard and you don't do yourself any favors by running on worn out shoes. I have a particular brand and model shoe that work for me and I re-order them online from Shoe Buy when they need replacing.

Also, I wanted to reiterate not to worry what others are thinking. I understand that feeling because that's how I felt when I started walking long distance events ten years ago. I have cerebral palsy and I walk with a limp. I walk very, very slowly. Usually I'm the last to finish a race. I can't run (I wish I could!). But over and over again, runners and walkers of all abilities have encouraged me, high-fived me, and cheered me on as they raced past me. It's a wonderfully supportive community! Welcome! We only wish we could entice more people like you to join us!

I love walking, but really want to start jogging/running. So much great advice here. I just wish I wasn't so unbelievably self-conscious about it. I don't know why, but I am and it drives me crazy.

I started by using the elliptical. I was so scared to run. Once I was comfortable going for 30 minutes + on the elliptical I slowly moved to walking/running on the treadmill. I did a lot of walking, then running for a minute or two, then walking...until I was able to run 1 mile without walking. After that I steadily increased until I was running 4-5 miles on the treadmill.
Then one day i decided to run outside and see what that was all about. I've never hit a treadmill since (except in horrible down pours and no other option). I'm a running fanatic now and I do it as much as possible.
Try a couch to 5k program.

Jipster11 wrote: »

I love walking, but really want to start jogging/running. So much great advice here. I just wish I wasn't so unbelievably self-conscious about it. I don't know why, but I am and it drives me crazy.

Can you find a secluded trail that offers you some level of privacy until you feel better? Fight that feeling of self-consciousness. It's destructive. You want to run.....get out and run.

I trained over the winter on a treadmill and was really hesitant to get out in the spring. When I did, every time I passed a runner, I looked down to the ground in embarrassment. I wish I could go back and tell myself not to be so silly. People are lovely, as Themedalist has said the runners/walkers you go by will smile, high five, greet and generally encourage you on. They've all been in your shoes before.
I'm still the slowest runner on the block but I now look around and enjoy my surroundings. I greet, smile and encourage all new runners on the road. Yes, they are noticeable and so, so encouraging to see. They are the winners and I cheer them on whole-heartedly, as do all the other runners on the road.
What's really great is to see these new runners every few weeks. Their progress is amazing.

I started my walking journey a few days ago. Hopefully I will be able to jog within a few weeks. I had a knee injury about 2 years ago from running and I do not want to reinjure my knee. Right now i am going for 1-2 hour long brisk walksb I need to lose 60 pounds. The right footwear is key. So I always make sure I have great sneaker support.

Walking is great!

If you do want to start running/jogging, use a program like C25K. Go slow. I don't care if you can walk faster than you are jogging. It's about building endurance. Speed will come with time. Go sloooooow. I can't overstate it.

I also second the shoes advice. Go to a specialty running store and get fitted. They'll do it for walkers too.