Beginning Runner

I love c25k, have fun!!

If you can start the program on a treadmill it will help, everyone has a tendency to try to go too fast and the treadmill will help keep you at a steady slow pace.

I second going slow, slower than you think you should. At some point you'll want to stop running before it's time to. At that point, ask yourself if you want to stop because of pain in your body, or because you don't think (in your mind) you can do it. Every time I've wanted to stop, it was because my brain told me I couldn't do it. But it was wrong! You CAN do it! You're stronger than you think!

lmbecker12 wrote: »

I am going to start a C25K program tomorrow. I'm new to running (typically do walking only). Looking for any tips for a novice...

Have fun with it! Don't try to overdo it and go too fast - runs should not leave you feeling like you're going to puke. Go slowly and focus on building up your endurance and letting your muscles get used to the act of running.

A lot of it is mental, too. I know it's so easy to focus on "this is uncomfortable this sucks wah wah" but it helps to focus on literally anything else while you're doing a freeform run type of thing. I've thought about dinner, reviewed Molecular Bio lectures, and angrily ranted internally about presidential candidates. My trainer said it best: your mind gives up before your body does.

The c25k program has helped me change my life way beyond my expectations. I have never enjoyed running. I'm 20 years out of high school; i don't think i've run since high school, until i started c25k. And back when i was young, i basically just sprinted as far as i could, and then walked, gasping for air, thinking that THAT was what running was.

Once i started c25k, i also started learning more about how to run properly. The single biggest tip was to run SLOW. It's not about speed, when starting, it's about building up both your legs and core, and your cardio, to support endurance. The advice that you should be able to talk while running really helped. Also, the phrase "if you can go slower and still be running, slow down!" It gave me 'permission' to be slow and realize that that was still success.

Second biggest tip was to learn to breath from my belly; using my diaphragm. It is very easy to breath from the chest. This is shallow breathing; it under utilizes your lung capacity, and lets your lungs fill with stale air. Instead, think about pushing your belly button out during the inhale, letting the lungs fill like balloons. And on the exhale, draw the belly-button into the spine, squeezing the lungs from the bottom to expel ALL the air, to make room for now air.

Third tip - take your rest days! Get at least one day between each session. At first, your muscles will be sore, but that will go away as your legs get stronger. During that rest day, be mindful of any pains, beyond general soreness - and if you notice ANY pain related to the running, look into it, whether on forums or here. Running should not injure you, and if it does, you may need to look at your form, your speed, your shoes, or other aspects to help you run safely.

Fourth tip - controlled breathing. I started with inhaling for four steps, and exhaling for four steps, keeping a slow, steady breathing whether walking or jogging. As i progressed and played with it, i settled on inhaling for three steps, and exhaling for two steps. My breathing is a bit faster, but still taking full, deep breaths, and getting enough air to sustain a long jog.

Final tip - keep your arms low, and going straight back-and-forth instead of across your body. If your hands cross your body, as i was doing,then your whole torso will tend to rotate from left to right, right to left, as you run. This is a lot less efficient. Keep your arms low and going straight forward, and try to keep your sternum pointed the direction you're running.


Once i started putting all that together, around Week3 of the program, i started actually enjoying the runs. I was still scared when i looked at that first 20 minute run, but found that i could do it.

Congratulations on starting. Welcome to running!

I started running this year and I loved it after I got used to. I started with the treadmill walking at 3.5 and going from 0 to 15 incline. When I reach to 15 changing it every 2 minutes, I ran 6.0 for 1 minutes and sometimes 7.0 for 2 minutes. Also I started doing wall sit for 1 minutes every time I have the chance. This made my legs stronger. Then I started with one mile outside without stopping in a comfortable speed. My mind always focuse on reaching the distance without stopping and not how fast I go. You want to get your resistance up to speed. Now I ran 6 miles without stopping and I love it and feels amazing afterwards. YOU CAN DO IT!

I recommend for the first week take two days off between training days instead of training every other day as the program is typically set up. I say this because your thighs and legs will most likely be very sore and achy as they adjust to running, but don't let it discourage you, push through it, it'll get easier.

I trained every other day and the soreness and aches made it tough but I persevered. I went from 5K to 10K to half marathon to my first full marathon coming up 5/29/16. It's taken me 22 months to progress this far.

Also, if you haven't done so already and if after the first week or two you're going to stick with it, go to a running shop such as Fleet Feet and get a gait analysis and fitted for running shoes appropriate for your running style. Expect to pay around $115 for a pair, but it's well worth it.