How do I run?

Couldn't you walk for three minutes and then jog for one? Do this for 30 minutes. Or walk between power poles and then run between them? Or try the Zombie Run app?

The rest days in C25K are to give your bones, joints, and tendons recovery time. Same reason you increase your mileage slowly. It's fine to walk or do other low-impact activity on the opposite days.

Do C25K. It starts from "out of shape and sedentary couch potato" and both gently and surprisingly moves that person to "well conditioned runner". When I was younger, very obese and one time ran, jogged, or perhaps waddled, around a track I developed a condition I called "shin splints", which may or may not be the actual medical condition colloquially called "shin splints", but my shins hurt like hell and I didn't run again for 20 years. You don't want that.

I suggest C25K. I followed a similar program when graduating from walking to running. You are ready if you can run for one minute.

You can walk on your off days.

Jbod1966 wrote: »

I'm not sure I could run for a whole minute, though perhaps I can. As long as I can continue to walk on the days C25K says to rest, I wouldn't mind trying it

Any training plan that calls for rest generally means rest from that particular activity. It's perfectly fine to do something low impact, like walking, yoga or an easy bike ride (if you bike already) on a rest day.

Rest doesn't necessarily mean sit on your couch all day

~Lyssa

Jbod1966 wrote: »

Tiny_Dancer_in_Pink wrote: »

Couldn't you walk for three minutes and then jog for one? Do this for 30 minutes. Or walk between power poles and then run between them? Or try the Zombie Run app?

The Zombies Run app looks really cool. I've never heard of it at all before Tiny Dancer recommended it. Have any of you used it? Is it something I could actually handle? Is it adjustable or something so I can do it?

I tried using it and for some reason it never wanted to work properly.

Jbod1966 wrote: »

I'm not sure I could run for a whole minute, though perhaps I can. As long as I can continue to walk on the days C25K says to rest, I wouldn't mind trying it

Schrodinger's training plan?

If you can walk briskly for 30 minutes you can run for the eight minutes of day one.

On non-running days the point is non-running. I used to swim or cycle, but equally bodyweight training can be quite a good option.

Jbod1966 wrote: »

Tiny_Dancer_in_Pink wrote: »

Couldn't you walk for three minutes and then jog for one? Do this for 30 minutes. Or walk between power poles and then run between them? Or try the Zombie Run app?

The Zombies Run app looks really cool. I've never heard of it at all before Tiny Dancer recommended it. Have any of you used it? Is it something I could actually handle? Is it adjustable or something so I can do it?

I'm a huge fan of the zombies run app. It has different training programmes that you can customize to fit your preference. The best thing about this app is that the stories will make you so emotionally invested that it'll keep you motivated. I had a knee injury and could barely jog a minute before, and with the zombie run app, I've completed a few 5k and 10k runs. I highly recommend it.

I went ahead and did the C25K program. Before that I was already pretty active. I have an elliptical that I was using 3 times a week, plus lots and lots of walking. Running has always been hard for me and in the past I have given it up within a week or two. I think I may have been pushing myself to far too fast. This time I started running around my block, walking one street, then running the next one, twice a week at first. When I got to the point where I could run two streets strait, I switched to C25K. The first two weeks were too easy, I almost skipped them. But I was terrified of injuring myself so I stuck it out. I just finished week 4 and I still think it's too easy, but at this point I think it's because following the program has accomplished what it was supposed to, from my current perspective week five looks pretty easy too, then again right now week six looks like the place happiness goes to die. But that's what I thought week 4 looked like when I was just starting.

In between running days I go back to my elliptical or my bike. I would like to get to the point where I can run daily. I'd like to replace my elliptical with a treadmill, so this winter when the wind is blowing and the snow is falling I can keep up with my daily 30 minutes of cardio, without giving up running.

I recommend doing C25K, and suggest you go back to walking on the rest days. In a few months when you have finished the program you can start to add more run days.

First: get fitted for some good, new shoes. Go to a small, local running store, not a big box like Dick's. just be prepared to spend the money. It will save your joints in the end. Your feet and your shoes are the foundation that you are working with so make sure they are taken care of very well.

Now, I was a runner as a kid, and I spent a lot of years working for the US forest service, so by the time I was 51, everything from my hips down pretty much hurt or was in someway not at its best. I started working with the trainer who did walkers and runners. Running was not on my agenda, but walking well was. She encouraged me to slowly pick up my speed as a walker. You can do that too. Take shorter quicker steps, rather than long ones. Short steps are faster, and they are easier on your joints.

We were working out at the track. After about four months, it felt like I really could do a little running. So I started running about 100 feet on one of the corners, and then waiting until the opposite corner to do the same thing. So I was running about 200 feet every quarter mile. Yes feet! Not yards. Pretty soon I was running about 100 feet on each of the four corners of the track. Then, I was running halfway around the track. Eventually,I got all the way around the track! I use the term running very loosely. Some people can walk faster than I run. But I run.

It's been almost 6 years since I started that walking program. I've gotten my mile time down as low as 10:04 (dammit! Just missed getting under 10:00), but, it has also gone back up as high as a 20 minute mile. It has all depended on how much I was working out, and whether I was injured or sick.

The keys are to have a good foundation, and to take it very, very slowly. Just run a little bit. Then walk fast. Then run a little bit. Then walk fast again. At this point there is no need for you to push your body beyond what it can take.

Blessings! You go girl!

Jbod1966 wrote: »

I'm not sure I could run for a whole minute, though perhaps I can. As long as I can continue to walk on the days C25K says to rest, I wouldn't mind trying it

I started out walking 3 miles and it took me 56 minutes. That was 3 months ago and I now do 3 miles in 40 minutes. I gradually increased the pace and now I do intervals. I walk at 4 mph for 2 minutes and then jog at 5.8 for 1 minute or so. This is after warming up of course. You can do it, it just takes time. If you can only jog for 30 seconds then jog for 30 seconds. Eventually it gets easier and you can do more. If following a program helps then by all means do so. I found that just setting small goals for myself and then achieving them really helped. I don't use a program just set small attainable goals.

Jbod1966 wrote: »

I just did my first run/walk. Total distance was 4.2 miles. For the first 2 miles I alternated between walking and jogging, very short distances. I learned two things. 1) I can run more than I thought without dying 2) When I run, my shorts fall down

Getting your kit right can be the hardest part!!

Jbod1966 wrote: »

I'm not sure I could run for a whole minute, though perhaps I can. As long as I can continue to walk on the days C25K says to rest, I wouldn't mind trying it

If you can't run for a minute, you are running too fast. You running pace should allow you to sing "Happy Birthday". If you can't, slow down. I don't see any difficulty in continuing to walk at your 18 minute mile pace on C25K off days. you may want to check out a body weight, or a lifting program, for your running off days. A little cross training is often a good thing.