Help me start running

fatwapmorty
fatwapmorty Posts: 1 Member
in Fitness and Exercise
Hi. I would like to start running. I've always wanted to run but was too nervous to go out in public. I need to add exercise into my weight loss plan. Can anyone give me some advice on how to start running. I'm working towards running half marathons next year when I retire. My health is good. Am I dreaming. I'm 60 this August and if I don't do this now I probably won't ever do it and that would be sad.

Replies

  • natalialikescookies
    natalialikescookies Posts: 72 Member
    I did a c25k a few weeks ago and loved it! At first I had trouble running 1/4 mile/3min straight now I run 4-5miles 3 times a week!
    I highly recommend it!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I second c25k
  • jusbowers
    jusbowers Posts: 75 Member
    Another one for C25K. There are lots of free apps and downloads that cover the runs, find one that you like and go with that, I preferred the ones where you are just told when to run, when to walk and when you are half way but other people like ones with music or motivational commentary.

    I was really nervous of running outside when I started but found that of the people who actually noticed what I was doing there was not a single negative comment and almost everybody had a smile and a "good morning" for me.

    Take it slow, even if at first it feels like you aren't moving much faster than walking, C25K builds up your stamina and cardio fitness, speed and distances over 5K can come later. Don't beat yourself up if you "fail" a run - just do that day or week over until you are happy to move on.

    And most of all enjoy yourself!

  • hmaddpear
    hmaddpear Posts: 610 Member
    Seconding all this, especially jusbowers tips for progressing. It's a bit terrifying at first, but soon you realise most people don't notice much. Just stick your headphones in and you'll not notice any glances either.

    I would definitely take it slow, it can be hard on the joints at first. But building slowly will help your joints and muscles acclimatise.

    Doing a C25K programme was the best decision I ever made. Less than a year of training, and I've run my first 10K and I'm looking to complete my first half marathon next March!
  • ReneePerle
    ReneePerle Posts: 9 Member
    I'm half way through C25K and loving it. This is my third attempt - i keep stalling at week 7, but I think that's because I'm a smoker. Another thing I need to work on.

    Still, I can run 10 mins straight now - I never thought I'd be able to do that!
  • sarochka85
    sarochka85 Posts: 103 Member
    I loved Robert Ullrey's Couch25k programme.

    It is hard to start with but you feel very good as you get stronger.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i did the c25k from zen labs
    there is the zombie run which is similar.
    Ingress is sort of a capture the flag

    i just started running last year. i just finished my first half marathon.
    my recommendation is go to a running store and get a gait analysis to be properly fitted for shoes. go in and be honest. tell them you are just starting out. they can help fit the shoes to your feet and needs.
    also local stores often have workshops and running groups.
    good shoes are important. injury can really discourage a beginner

    also, go slow and take rest days. most of us do too much at once too fast.

    last, have fun. Runners are a very welcoming group and you can find lots of support if you'd like it. and if you don't have fun...you aren't going to want to do it.
  • PBWaffleCakes
    PBWaffleCakes Posts: 900 Member
    C25K is great. I started C25K when I was long distance walking but wanted more. I was really shy about running because I jiggle but I realized no one is watching me run and most people who are, are runners as well and are secretly rooting for you. I started running in January and completed a half marathon in April. Start with time, how long can you do it, then with distance, and lastly speed. Humans are built to run for long periods of time not fast ^_^ I'm really slow (5 mph maybe 5.5 mph) but a mile ran is a mile ran ^_^
  • mkakids
    mkakids Posts: 1,913 Member
    I agree with everyone here....c25k!

    Find a place you enjoy running and go there. Ignore everyone else you encounter. Put a hat on and pull the brim low if that helps. ;)
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    fatwapmorty wrote: »
    Am I dreaming. I'm 60 this August and if I don't do this now I probably won't ever do it and that would be sad.

    I think that's some good motivation. When I started running I thought I was going to die. I didn't, but it sure felt like it. You'll probably experience that, too, don't give up because it gets easier.

    And go slowly. Go as slow as you can and it will be much easier.
  • chalaivy
    chalaivy Posts: 101 Member
    natalialikescookies wrote: »
    I did a c25k a few weeks ago and loved it! At first I had trouble running 1/4 mile/3min straight now I run 4-5miles 3 times a week!
    I highly recommend it!

    after a few weeks! running 4-5 miles! That's awesome, is that continuous or do you alternate running and walking? I started running 2-3 weeks ago now(slacking this past week) and I just can't push myself past just 1 mile/12 minutes. Although I did just quit smoking this past week!
  • brightresolve
    brightresolve Posts: 1,024 Member
    You can do this, and there is no better time than the present! C25K sounds like great advice. I started running in my mid 40's and by 48, was doing half-'s and one marathon. It's a thrill you don't want to miss. I'm 59 now and, though I had some injuries that were stoppers for a while, I am back and can run. Hoping for a half within a year.

    The good thing about running is that - for those of us who love it - it feels so great you stop giving literally any *kittens* at all about how you look or what other people think. You'll just be pitying all the people who think you're suffering and don't get how strong and awesome and powerful and fleet and flooded with endorphins you feel.
  • hawksfan881972
    hawksfan881972 Posts: 16 Member
    The C25K program is really good, but take it slow. Every other day at most. I wasn't able to take rest days (3 days of running in a row during Week 2. Darn schedule!), and ran myself into an injury.
  • trjjoy
    trjjoy Posts: 666 Member
    Lift weights. Seriously. I mentioned this in another thread. I literally went from couch to 5km after just hitting some weights for a bit. I didn't even focus on cardio AT ALL. I started running on Monday. I did 3km in 1 minute run/1 minute walk increments. On Tuesday I did 4km in 1.5 minute run/1 minute walk increments. On Wednesday I did 5km in 1.5 minute run/30 second walk increments. And today? I am planning on doing 7.5km in whatever run/walk increments I can manage. ALL OF THIS I owe to weight lifting.
  • ssakcik
    ssakcik Posts: 121 Member
    Another one who loves c25k. I started of in week 1 got being able to even run all the 1 minute intevals. I 've just unfinished week 7 and I can now run 3k without walking.
  • sweets1973
    sweets1973 Posts: 66 Member
    Yes do C25K I'm going to be starting week 3 on Monday
  • lorrpb
    lorrpb Posts: 11,463 Member
    I just finished c25k a month ago, t days before my 61st birthday never ran before in my life. Go for it!
  • trjjoy
    trjjoy Posts: 666 Member
    Lift weights. It'll make running 5km a breeze.
  • wishiwasarunner
    wishiwasarunner Posts: 202 Member
    I am one of the few who did not start with C25k - but I did something similar. My neighborhood had too many hills for me to be able to walk and run when it said - so I ran in the flat cul de sacs and slowly added parts of the hills until I could run the entire 3 mile loop and then started adding distance. The older you are (I am in my late 40's) the more rest and protein you need to make sure you recover adequately. Also - I had to add strength training and that really helped keep me from having as many injuries. Strong quads help protect your knees. I also second the recommendation to go to a running store for a good shoe fitting and recommendation. Also, in many towns there are races that have team training that goes with it - that may help you meet other runners
  • RoteBook
    RoteBook Posts: 171 Member
    Another vote for c25k here. I just finished week 2 today. I'm using the active.com app, which lets you play your own music.
  • ArmyofAdrian
    ArmyofAdrian Posts: 177 Member
    edited May 2016
    Here's the best advice I ever got:
    Stop thinking.

    Tie your shoes, get outside, and RUN!!

    This isn't rocket surgery!!! :)
  • HonuNui
    HonuNui Posts: 1,464 Member
    fatwapmorty wrote: »
    Am I dreaming. I'm 60 this August and if I don't do this now I probably won't ever do it and that would be sad.
    I ran my first mile at age 60 (really...not even in middle/high school did I run). It started with a 50lb weight loss, combined with obtaining 2 puppies: one a border collie and the other a pitbull mix....they needed exercise. Walked "up the hill" where I live, ran down....then started running it all. I have since run in ~20 races (winning my age group in many>>not too hard when you're my age!) and have completed six 1/2 marathons with 2 more scheduled this year. I ain't fast.....but I beat the people who are still on the couch....

    TL:DR: go for it.

  • pebble4321
    pebble4321 Posts: 1,132 Member
    I agree - go for it! I started running in my 40s, and I'm getting back to it now at nearly 50.

    Like lots of other people I used C25K and that really helped me, by making me take it is small chunks and not go out too hard and give up in the first five minutes.

    The things I've learnt since then:
    - good shoes and a good bra are essentials (the bra is mostly for the ladies!)
    - take it slow. Really slow. Don't feel it's not running if you aren't sprinting, you need to build up distance in your legs and starting slow is the best way to ease into it.
    - take rest days. C25K suggests 3 x week and I think that's plenty when you are getting started.
    - build in other exercises to help with core strength. Things like yoga, pilates etc are great.
    - Once you have got started, find a race a few months away - or see if there is a Parkrun group in your area. I suggest you start with a 5k, then try a 10 or 12k and see how you go. I've done one half marathon and while I'd love to do another one, I had a lot of injuries while I was training so at this point I'm sticking to 10 or 12k race which feel like an accomplishment, but I can train for them without the injuries.
    - If you are hurting - rest, ice, give it time and re-evaluate before you go out again. There is no point pushing past what your body can cope with.

    Mostly though - just get started, you'll feel so great when you can say "I'm a runner".

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