Runners?

Bump! I am a new runner and have the same question. My ultimate goal is to run the Disney Land half marathon in September 2012. Fourteen months to get there!

I have heard a lot of good things about the Couch to 5k plan, I used Hal Higdens training guide for beginners, it helped me get to a half marathon.

Hey, I am an avid runner and can help you if you have any questions. Right now I am not running, due to injury. My biggest piece of advice is to listen to your body. Never increase your weekly mileage more than 10% each week to avoid injury.

And always to remember that running is suppose to be fun! Don't push so hard you cant enjoy it anymore.

Everyone needs to check out c25k.com for free! I was absolutely not a runner - this morning I ran 2 1/4 miles & walked another 2 miles. If you need slower increments I've heard there's a c210k program. BEST OF LUCK!

When I started running 3 year ago... I couldn't run a mile! For real.

October 2010 I ran a marathon... So it is possible.

Just do what feels right for you... In the beginning I would run for a certain amount of time... Started with 10 min... and kept bump it up from there. I also found something to train for. I trained for a 5k charity run... It made me proud that I accomplished a whole 5k. Plus, it was for a good cause.

After that... I trained for a half marathon. I used Hal Higdon's running plans and swear by them... Everyone is different. I suggest finding a plan that works for you. Research different plans online... Even if you are not going to do a race/organized run it would be a good thing to follow because it helps you to increase your runs safely. Slowly increase your distances... Do not try to do too much to soon. You could injure yourself.

Start small... and work your way up. 5k 10k 1/2 marathon... full marathon... triathlon? The sky is the limit! GOOD LUCK! Feel free to add me.

C25K worked well for me, then I have just gradually increased my distances since then. I only started running in January and I'm training now for a 12k race (with hills!) in August.

If you like C25K, they also have a Bridge to 10K program or you will find lots of training guides online.

As a fellow beginner runner my best tips are:
- get fitted for good shoes, this is critical. Even though they are expensive they are worth it.
- don't run too fast too soon. Running slow is OK. You need to build endurance first, then you can work on speed
- build in rest days. Give your body time to adapt to the new activity and time to heal from the extra strain you are putting on it by running, especially if you are like me and still overweight.
- find a way to track your running. I don't have an HRM so I use Runkeeper on my iPhone which tracks how far and how fast I'm running. You can also set it up to prompt you for speed, pace or intervals.
- most of all - enjoy!

I started building up my miles. started running .5 mile and then walked the rest of one mile, ran .75 mile and walked the .25. ran the 1 mile and walked .25 after, ran 1.25 and walked .25.. I started about a 3 weeks ago and being consistent I can run 3.11 miles easy

The C25K is a great program and if you have an iPhone or Touch there are several apps that tell you when/what to do as well as track your progress. I don't have a Droid phone but I would safely assume there are such beasts for those phones as well out there. I have done one round of it last year and I'm about to start another one to get some solid base training going as I've had some rough motivation issues the past few months.

I too second Hal Higdon and his training plans. I have his book as well and it's great. Do you have a running club in your town? I know here in Canada the Running Room has a Learn To Run clinic that runs several times a year as well as several distance clinics that many people I know have participated in and had success with. Myself I just started running 2:1 ratios and went from there until I got the C25K, did that and have been running since.

http://www.halhigdon.com/beginrunner/intro.htm

One of the best tips I learned in high school cross country was to establish a rhythm to your breathing that corresponds with your footsteps.

Breath in....one step, two step, three step

Breath out...four step, five step, six step (or WHATEVER pattern and rhythm you want, it doesn't matter)

It takes some practice but soon it's completely unconscious and it really helps!

i use Runkeeper on my iPhone and its been brilliant - have taken my time per kilometre from 7 mins 30 ish to 5 mins 30ish in 12 months, so yeah - i cant speak highly enough about it. Not a structured program as such - just a tool - but the coaching options look awesome.

You'll find varying opinions on how to add distance, and you'll have to weed out what works for you, and what doesnt, through some trial and error.

What works for me has been alternating between weeks of long runs with more rest days (so lower overall mileage for the week with fewer runs, but much longer single runs), and weeks of shorter runs and fewer rest days, but more mileage total for the week.

For example, last week, I did one 6 mile, then a 10. The week before, I did a 7 mile, and an 11. This week, I've done a 4 and 6 mile, and have three more runs, a 5, 4, and another 6, working speed on the 5 and 6. I've found that alternating schedule helps my knees, and allows my muscles to recover better.

That's just what has worked for me, but any distance you add (say, a quarter-mile extra per week total, whatever you decide), should be gradual, or else you'll end up with injuries.

Good luck!

Bump! I am a new runner and have the same question. My ultimate goal is to run the Disney Land half marathon in September 2012. Fourteen months to get there!

That was my very first half-marathon in 2007! That's a fantastic one, and so much fun!

Here! *waves*

I've rounded up all my tips for new runners into my blog post, "20 things I wish I’d known about running when I started", hope it helps!

http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

I started running 9 years ago while battling breast cancer. I was 44 years old and had never run a step in my life!! I had no idea "how" to run. I signed up for a 5K when I met a super good runner and he told me I should try running. Well, I had no clue what to do, how to run, or how races were organized. I thought you *HAD* to run or be disqualified. I was DYING!! I had never run 3 miles before. Every volunteer that I passed I would ask... "am I almost there"????? At about mile 2.5 I HAD to walk briefly (hoping that the running police wouldn't see me). I finished and literally collapsed on the curb saying "I can't do this". Somehow I found out that you are allowed to walk. Soooo I came up with a plan. I would walk 2 minutes then run 2 minutes until I built up my stamina. I did this during races for a couple of months. Then one day I was running a race and was on a downhill when my 2 minute timer went off and I figured I could keep running. I ran for 6 minutes before I walked the 2 minutes. After that I never used the 2 minute plan again.

Last year I got involved in ultra marathoning and trail running (at age 51). It has become the love of my life. The stresses of road running just aren't there. The scenery is beautiful and the vibe is much more laid back. That's not to say that you don't worry about your time. I'm running a 50K on Saturday with a 10 hour cut-off that I'm super worried about making!! But trail runners are a way more laid-back bunch than road runners!!

I've heard great things about the Couch to 5K program. Just remember to take it easy and listen to your body. Take injuries seriously! But... most of all... have fun!! If you have fun, you will become a lifelong runner!!

Good luck!! :drinker: