Starting to run

smalltoongirl · July 2015

Does anyone have any apps they would suggest for a beginner? I have heard a lot about C25K but was wondering if theres any others, or if people didn't use any guide, how did you structure it?

IsaackGMOON · July 2015

Some people can just do a 5K within a few weeks of starting running. However, I would highly advise that you try the C25K program. If you're finding it too easy, then maybe it is not for you.

In my experience, I did the first 2 weeks of C25K and thought it was too easy. I just jumped right into a 5K after that.

Dariasen · July 2015

There's a lot of training programs. I like the Zombies Run 5K program because I like the story aspect.

ExRelaySprinter · July 2015

Dariasen wrote: »

I like the Zombies Run 5K program because I like the story aspect.

That sounds fun.
I'll check that one out.

BasicGreatGuy · July 2015

5K Runner Pro is a good app, especially for a beginner.

litsy3 · July 2015

I didn't bother, I just went for a run (making sure to keep it nice and slow, like not even 50% faster than walking), ran till I felt the need for a little break (approx 2k), had a short walk to recover, and then started running again when I felt like I could (another 2k). I didn't bother with the walk break the second time. It depends how easy or hard you find it really, and how fit you are already.

litsy3 · July 2015

Actually, I didn't have a smartphone then anyway so I'd have had to write down the training programme and use a stopwatch, old-skool style.

TavistockToad · July 2015

I started running after completing insanity, so I had a decent level of fitness - I just started with running 2 miles at a manageable speed, and built up from there running 3 x a week.

EmmieBaby · July 2015

Dariasen wrote: »

There's a lot of training programs. I like the Zombies Run 5K program because I like the story aspect.

<-- second this app...the story really makes it fun to go for a run...feels less like a workout and more like your an actor in a movie

Dariasen · July 2015

EmmieBaby wrote: »

Dariasen wrote: »

There's a lot of training programs. I like the Zombies Run 5K program because I like the story aspect.

<-- second this app...the story really makes it fun to go for a run...feels less like a workout and more like your an actor in a movie

I love when I forget I'm in the real world and start looking for imaginary objects or running in fear. Anyone on the trail with me must think I'm a lunatic.

dillonsmama · July 2015

I've been using C25k and like it so far. Zombies sound fun too. I've never run before in my life... im on my third week of c25k and now the inner parts of my knees seem inflamed and hurt...any suggestions? I warm up walk and stretch. I ran through the pain yesterday. I think my body is adjusted to running, so I could keep running if it weren't for the pain. Ouch

mwyvr · July 2015

smalltoongirl wrote: »

Does anyone have any apps they would suggest for a beginner? I have heard a lot about C25K but was wondering if theres any others, or if people didn't use any guide, how did you structure it?

If you are in relatively decent shape to begin with, don't have joint/flexibility/back issues of note, and don't have a lot of weight burdening you (by your profile this sounds like you) then C25K might seem too gentle an introduction.

Essentially what you want to be doing is starting off slowly, meaning:

Ensure you have rest days; don't run every day. 3 times a week is reasonable
Run slowly; new runners often aren't aware that most training even by distance pros is done at a relatively slow pace. The focus is on building endurance - your aerobic capacity - and you most effectively do this by running slower but progressively longer. Your pace should allow you to talk to someone without gasping; if you can't do that, slow down more.
Build distance gradually; if you can run 2km this week don't jump to 5km next week.
Don't forget warm up (so called active stretching, a slow start or walk - limber up) and post-run stretching (worthy of a thread on its own)

For me one of the most important things to do is avoid injury because I don't want to be sidelined -- I've been there, done that. Listen carefully to your body. Especially for the first several months your body is getting used to the time on your feet and it will become progressively more resilient and stronger. Don't try to jump start the process and risk injury.

Where to start depends on your base level of fitness. If you can already run 5km without stopping, at a pace that allows you to carry on something of a conversation aloud (with yourself or a running partner) then where you'll start is different than someone who can't run 1km without stopping more than once and has a hard time running slow enough to be able to talk.

There are tons of on-line resources for 5km training plans

http://www.runnersworld.com/tag/5k-training-plans
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance

If you find you like running from the get-go, another approach is to use a 10km training plan.

Whatever you end up doing, take it easy and have fun!

smalltoongirl · July 2015

mwyvr wrote: »

smalltoongirl wrote: »

Does anyone have any apps they would suggest for a beginner? I have heard a lot about C25K but was wondering if theres any others, or if people didn't use any guide, how did you structure it?

If you are in relatively decent shape to begin with, don't have joint/flexibility/back issues of note, and don't have a lot of weight burdening you (by your profile this sounds like you) then C25K might seem too gentle an introduction.

Essentially what you want to be doing is starting off slowly, meaning:
Ensure you have rest days; don't run every day. 3 times a week is reasonable

Run slowly; new runners often aren't aware that most training even by distance pros is done at a relatively slow pace. The focus is on building endurance - your aerobic capacity - and you most effectively do this by running slower but progressively longer. Your pace should allow you to talk to someone without gasping; if you can't do that, slow down more.

Build distance gradually; if you can run 2km this week don't jump to 5km next week.

Don't forget warm up (so called active stretching, a slow start or walk - limber up) and post-run stretching (worthy of a thread on its own)

For me one of the most important things to do is avoid injury because I don't want to be sidelined -- I've been there, done that. Listen carefully to your body. Especially for the first several months your body is getting used to the time on your feet and it will become progressively more resilient and stronger. Don't try to jump start the process and risk injury.

Where to start depends on your base level of fitness. If you can already run 5km without stopping, at a pace that allows you to carry on something of a conversation aloud (with yourself or a running partner) then where you'll start is different than someone who can't run 1km without stopping more than once and has a hard time running slow enough to be able to talk.

There are tons of on-line resources for 5km training plans

http://www.runnersworld.com/tag/5k-training-plans
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance

If you find you like running from the get-go, another approach is to use a 10km training plan.

Whatever you end up doing, take it easy and have fun!

Thanks! This is a lot of useful information! The beginning bit is basically me, but if i'm honest i'm not in that good of shape and i'm only looking to lose about 5lb maybe a bit more. My main goal is to get back into shape after years of doing nothing. Tomorrow i'll try C25K and see how it goes and take it from there!

Starting to run

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