Running tips for beginners ?

I used C25K about three and a half years ago. Did my first Ultra in September, so it works.

The key is not to run too quickly, but complete the time that your plan intends.

The most important thing a new runner should focus on, is making sure he or she has the right shoes for running per one's specific gait and terrain needs. Once that has been addressed, one can then focus on using something like the C25K, which is an excellent beginner app.

Another important point that a lot of beginners are either ignorant of or don't take seriously, is not trying to do too much too soon. Translated that means don't try to run faster or farther than your current fitness level (which includes cardiovascular endurance, as well as skeletal muscular endurance and adaptation). This also can apply to many veteran runners, who make the mistake or running too hard all the time, trying to make each run a new 'personal best' record. And then they wonder why they have injuries all the time, or suffer from fitness fatigue syndrome.

One of the great things about the C25K app is that it slowly transitions the new runner into continuous running, using the walk / run method. This method helps the body (as a whole) slowly adapt to the stress that running places on the body. When it comes to the C25k app, speed is not important. What is important, is walking and running at a conversational pace. Conversational pace refers to being able to carry on a normal conversation with someone next to you (or being able to sing for example, if you are alone) without gasping for air, or doing what is known as 'huffing a puffing' for air. You should not be able to hear yourself breathing heavy. If you do, you are probably moving too fast for your current fitness level (barring doing fartleks, hill repeats and the like, that more experienced runners engage in.

If you need to repeat a C25K run day(s), do so. There is nothing wrong with taking longer to finish the app program than the app standard.

BasicGreatGuy wrote: »

What is important, is walking and running at a conversational pace. Conversational pace refers to being able to carry on a normal conversation with someone next to you (or being able to sing for example, if you are alone) without gasping for air, or doing what is known as 'huffing a puffing' for air. You should not be able to hear yourself breathing heavy. If you do, you are probably moving too fast for your current fitness level (barring doing fartleks, hill repeats and the like, that more experienced runners engage in.

If you need to repeat a C25K run day(s), do so. There is nothing wrong with taking longer to finish the app program than the app standard.

So I just completed my 2nd week of C25K. I did great the first week. It was difficult but manageable. The 2nd week seemed to increase more quickly than I thought. There are several 3 minute runs. I'm good on the first one but at the last one at the end of the run, I am "huffing and puffing" and gasping. And this is a laughable slow jog. Would you recommend that I repeat that week or maybe go all the way back to Day 1?

Good shoes and run as slow as possible.

I am doing my own version of the C25K. I started with a 1 minute jog/2 minute power walk interval. I kept increasing the jog time as I progressed. I started getting bored with the exact time, and just started going for longer distance and pushed it a little further each time. That seemed to work better for me than the timed intervals.

I am up to being able to jog for about 2.5 miles non stop in a little over 30 minutes so far at a very slow jog.

Take it slow and easy. Your heart and lungs are going to improve way before your muscles, joints, and bones, so you may feel like you want to go faster because your heart and lungs feel fine, but keep it slow even then, because you could injure your joints.

Also invest in a good pair of running shoes that are made for high impact running. I just picked up a pair of Hoka One One Claytons, and they literally feel like I am running on grass, but still put spring in my step.

Also develop a good running style (jogging at a slow pace is perfect for this). I do a heel touch/mid foot impact type of style. Do what feels right for you, but try to do it with as little impact as possible.

Good luck and let us know how it works out.

I did c25k too. It was great, I wasnt able to run 3 days a week so mine was a little more spread out but I got there in the end.

Good shoes is a must, as is building up your exercise. I went from sedentary to running 5-6 days a week in a short space of time as I thought I could just pick back up where I left off with my running. Now have plantar fascia issues and will probably take a while to heal as I ignored it for a fair while as well.

When you get to 5km have a look and see if there is a local parkrun near you. My local is a 5km timed run which was a great incentive for me to work on pace after I got the 5k distance.

I am just starting running, but live in a small town with no good sports shoe stores. What are some credible, national stores that I can look for when travelling?

Since you are already on your training road, I will just add a bit of personal advice. Don't worry about running time for now. Focus on the goal of completion for the first race. After that, you can focus on speed for your next 5k race.

You are getting a lot of great advice here about ramping up slowly, not increasing mileage more than 10% per week, getting running shoes from a running store, etc... One thing I would like to add is making sure you are running in good form. If you don't, it csn lead to knee injuries. There are some excellent youtube videos out there about how to run in proper form, and I would highly recommend watching them.