Tips for begining to run PLEASE!

JaydedMiss
JaydedMiss Posts: 4,286 Member
in Getting Started
1st off i have extreme social anxiety, So people seeing me run is terrifying

Add onto that that I do have a bad heart (its basically better now but i cant work it to hard for to long)

And I smoke ( Im cutting back drastically and intend to quit fully soon)

And i spent 3 years on bed rest mostly, Last year i have been doing basic daily stuff okay.

I managed to walk for 45 minutes straight yesterday at a fairly brisk pace, So i think im ready to try running. I think i may do it very late at night, As im a night owl anyway, And maybe try one block and then walk a block? Any tips/Thoughts welcomed!

Replies

  • williammuney
    williammuney Posts: 2,895 Member
    Go slow
  • sparklyglitterbomb
    sparklyglitterbomb Posts: 458 Member
    I'm in week 6 of the couch to 5k.. maybe start something like that repeating each week to build up slowly and see how your heart does? (and is your doctor ok with you trying to run?)

    I am with you on the anxiety. I ended up moving inside to a treadmill. I'm going to venture outside soon (it's been cold and rainy here lately, which has further delayed it) and I am going to be nervous as heck, but that is something I need to conquer. Start at night to see how you do.. be sure to wear something glowy or lit so people can see you if you are on a road. :)

    and I second what williammuney said; GO SLOW.
  • ashesfromfire
    ashesfromfire Posts: 867 Member
    A couple years ago when I decided I wanted to start running I was absolutely mortified that running 10 feet was enough to leave me panting and miserable (zero exaggeration). So I walked until I caught my breath and ran another ten feet, repeat for as long as I could stand it. I went out almost every day and was amazed at how fast 10 feet be came 20, 30, 50....eventually a mile, 2 miles, more and more. The biggest thing was that first day I went out, I cried out of shame, because I felt so out of shape and pathetic. Cried because I felt like an idiot for thinking I could do it. But I didn't give up, never called it quits. I believed that it was possible and fought for it.
    Also, I'm totally with you when it comes to anxiety. Find a spot where you're comfortable running. If trails are available to you, I highly suggest that over running along the sidewalk where it feels like you're on display to the world. Make running time your own little sanctuary, where you are the most important thing.
  • JaydedMiss
    JaydedMiss Posts: 4,286 Member
    ashesfromfire wrote: »
    A couple years ago when I decided I wanted to start running I was absolutely mortified that running 10 feet was enough to leave me panting and miserable (zero exaggeration). So I walked until I caught my breath and ran another ten feet, repeat for as long as I could stand it. I went out almost every day and was amazed at how fast 10 feet be came 20, 30, 50....eventually a mile, 2 miles, more and more. The biggest thing was that first day I went out, I cried out of shame, because I felt so out of shape and pathetic. Cried because I felt like an idiot for thinking I could do it. But I didn't give up, never called it quits. I believed that it was possible and fought for it.
    Also, I'm totally with you when it comes to anxiety. Find a spot where you're comfortable running. If trails are available to you, I highly suggest that over running along the sidewalk where it feels like you're on display to the world. Make running time your own little sanctuary, where you are the most important thing.

    I will try! i want to go late night so ill have to use the sidewalks and hope no ones around, I live right by a park but its completely dark at night, Probably not safe to be in XD
  • JaydedMiss
    JaydedMiss Posts: 4,286 Member
    OOO i just thought about the apartments across the street, all 4 are filled with little old people, Id feel much less insecure knowing they all mostly sleep early, and wont judge me anyway :p It has a big half circle i could jog around, And eventually a few hills i can add in. Ill try there tonight!
  • Wahlster
    Wahlster Posts: 6 Member
    I mean, depending on what kind of cardiac condition you have -- especially if it's one that gets drastically worse with exertion (CHF, or if you're on beta blocker medication) -- you should definitely check with your doc to make sure getting your heart rate up is ok for your body, especially since you want privacy when going on your runs.

    That said, interval training is a great way to go. The C25K (couch-to-5k) programs that are out there, what ashesfromfire is describing, are all versions of interval training. There are some great, free and low-cost apps out there for interval training. Google the term "fartlek" to find some really easy to manage ways of increasing your pace for periods of time during your walks -- if it talks two different speeds, or jogging with running, make your "slow" speed your fastest walking speed and your "fast" speed whatever light jog you can manage.

    Listen to your body -- if you just can't run for a full 5-minutes today, don't make yourself. It may be frustrating, and lord it still is when you're running longer distances and your body just doesn't want to go the distance that day, but tomorrow is another day -- slow and steady will get you there, and you'll be running a mile, mile and a half in no time.
  • madcow132
    madcow132 Posts: 28 Member
    I could only run for about 15 seconds then started using the C25K app by zenlabs. You start off with 30 seconds light jogging then 1 1/2 minutes walking and repeat this x amount of times. It built up my stamina and confidence at the same time. I know what you mean about people seeing you-I go out at 0600 in the morning when few people are around (and at this time of year it is still light so I feel safer). You could set up a group on here for people starting using the app so you all support each other, or search for a group. I started using the app and have now moved onto their 10k app.

    Though please check with your dr before doing anything, especially with a known heart condition.

    Good luck :)

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