Anyone wants to start running?
kakaovanilya
Posts: 647 Member
Hi all. I joined yesterday. I am 31 years old, 5.5 and 143 lbs. I want to lose around 25-30 lbs. I eat like crazy and I hate exercising. I gained too much weight this summer and I have been trying to start on a diet since september but I just couldnt. I have never runned before but I must start moving because all this weight is making me depressed and I kinda started hating myself. I have been reading the forum since yesterday but I couldnt see any threads about running for beginners. How do I start? What should I do?
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Replies
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Look for c25k as a starting point. When I started I just t some decent kit and headed outside. It feels odd at first but headphones in and soon getting along. Start slow, work up to a distance/time, too far, too fast, too soon and you might get an injury. Maybe do run 1 min, walk 2mins plenty programmes to get you to 5k
Add me as a running friend and good luck!3 -
Zenlabs has a great free c25k app. Follow it. If you can not complete a run repeat it until you can. I did their c25k pp then the bridge 2 10k app. I have gone from unable to run 1 minute to just finished my first 10k and I am a regular now at the Thursday night beer runs.2
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Yes to the Couch to 5K app. It seems to be one of the best ways to start running.
My advice to you is this. Run for your health (physical and mental). Run because you enjoy it. Do not run because you want to lose weight. While running will burn more calories than just about any exercise, it can also increase your appetite. Running (or any exercise) for weight loss will only lead to frustration.
Also, don't 'diet'. Diets suck (all of them). Track your calories for a few weeks and see what it is that causing you to go over your recommended allowance. Then make small adjustments until you hit your goal. This way you don't have to starve or sacrifice the things you like and you learn how to eat for life.
Good luck.7 -
Look for c25k as a starting point. When I started I just t some decent kit and headed outside. It feels odd at first but headphones in and soon getting along. Start slow, work up to a distance/time, too far, too fast, too soon and you might get an injury. Maybe do run 1 min, walk 2mins plenty programmes to get you to 5k
Add me as a running friend and good luck!
Hi Jon thanks for the answer! I just downloaded the app and looks like it is what I need. I'm adding you as a friend1 -
Zenlabs has a great free c25k app. Follow it. If you can not complete a run repeat it until you can. I did their c25k pp then the bridge 2 10k app. I have gone from unable to run 1 minute to just finished my first 10k and I am a regular now at the Thursday night beer runs.
Hi tyrell! Thanks for the answer. I just downloaded the app and will start tomorrow. Even 5k seems impossible for me but if you did 10k, guess I can do it, too. I am also unable to run 1 minute now
but I hope this will change how old are you by the way and how long did it take you to come this far 0 -
Yes to the Couch to 5K app. It seems to be one of the best ways to start running.
My advice to you is this. Run for your health (physical and mental). Run because you enjoy it. Do not run because you want to lose weight. While running will burn more calories than just about any exercise, it can also increase your appetite. Running (or any exercise) for weight loss will only lead to frustration.
Also, don't 'diet'. Diets suck (all of them). Track your calories for a few weeks and see what it is that causing you to go over your recommended allowance. Then make small adjustments until you hit your goal. This way you don't have to starve or sacrifice the things you like and you learn how to eat for life.
Good luck.
You are right, diet sucks
I have been trying for months to diet and each time I eat little and healthy during the day, I find myself starving at night so this time I wont diet. I thought that I would first start on a diet and then start exercising after I get used to dieting but this time I will do the opposite and start exercising first. I am sure I will enjoy running. When I see people running, I admire them and I always wish I could run, too so if I dont give up until I am able to run for 5-6 minutes, the rest will be fun for me. Thanks for the advices! 1 -
Go to a running store and be properly fitted for running shoes by people who know what they're doing. They should have you walk or run in front of them before they start showing you any shoes. Tell them how much you can spend and they'll work with you.
Your knees, shins and ankles will thank you.7 -
kakaovanilya wrote: »
Hi Jon thanks for the answer! I just downloaded the app and looks like it is what I need. I'm adding you as a friend
You’re off to a great start! Keep posting, keep logging and there’ll be plenty of support for you :-) Thanks for the add, can keep each other on track and supported!1 -
You can do it but I suggest you start with walking only since you're new to exercise. When you can walk a brisk 45 min without stopping, start c25k.2
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In addition to all the good advice given here I can only add two things, be patient and listen to your body. I'm still a newbie runner myself, but when I started to run I tried to do too much too fast and I ended up injuring myself. The good thing about C25K is that you can repeat weeks as needed. Have fun and enjoy running.1
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@kakaovanilya
There are a few C25K Groups on MFP. Here is a link to one that has been around for a while. A online group can help with the motivation, support and advice they offer based on similar backgrounds and running experience.
http://community.myfitnesspal.com/en/discussion/970137/daily-check-in-thread#latest
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Go to a running store and be properly fitted for running shoes by people who know what they're doing. They should have you walk or run in front of them before they start showing you any shoes. Tell them how much you can spend and they'll work with you.
Your knees, shins and ankles will thank you.
Excellent advice. I have a lot of co-workers who are avid runners and they gave me same advice. I also keep shoes separate for inside walking and outside walking.
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Yes to the Couch to 5K app. It seems to be one of the best ways to start running.
My advice to you is this. Run for your health (physical and mental). Run because you enjoy it. Do not run because you want to lose weight. While running will burn more calories than just about any exercise, it can also increase your appetite. Running (or any exercise) for weight loss will only lead to frustration.
Also, don't 'diet'. Diets suck (all of them). Track your calories for a few weeks and see what it is that causing you to go over your recommended allowance. Then make small adjustments until you hit your goal. This way you don't have to starve or sacrifice the things you like and you learn how to eat for life.
Good luck.
this is true.
you can't out-train a junk diet; it's unpossible!
( I know, I've tried.)
Run for the fun or the exercise and remember that diet is 90% of the battle.
best of luck3 -
mgotto1997 wrote: »Go to a running store and be properly fitted for running shoes by people who know what they're doing. They should have you walk or run in front of them before they start showing you any shoes. Tell them how much you can spend and they'll work with you.
Your knees, shins and ankles will thank you.
Excellent advice. I have a lot of co-workers who are avid runners and they gave me same advice. I also keep shoes separate for inside walking and outside walking.
Yep, my running shoes are only for running and nothing else. Using them for other activities can cause them to wear faster because they're designed for running - different impact patterns.
Replace them once you start to notice more aches & pains than usual (not just DOMS). Then the old pair can become your walking shoes!0 -
mgotto1997 wrote: »Go to a running store and be properly fitted for running shoes by people who know what they're doing. They should have you walk or run in front of them before they start showing you any shoes. Tell them how much you can spend and they'll work with you.
Your knees, shins and ankles will thank you.
Excellent advice. I have a lot of co-workers who are avid runners and they gave me same advice. I also keep shoes separate for inside walking and outside walking.
Yep, my running shoes are only for running and nothing else. Using them for other activities can cause them to wear faster because they're designed for running - different impact patterns.
Replace them once you start to notice more aches & pains than usual (not just DOMS). Then the old pair can become your walking shoes!
I have vapormax and flex fury but I have never runned with them before because I dont exercise, I just walk the dog for 15-20 mins or go to supermarket for cigarettes which is 1 min walk away I completed c25k day 1 today wearing flex fury and it is comfortable. Which shoes would you recommend? 0 -
kakaovanilya wrote: »mgotto1997 wrote: »Go to a running store and be properly fitted for running shoes by people who know what they're doing. They should have you walk or run in front of them before they start showing you any shoes. Tell them how much you can spend and they'll work with you.
Your knees, shins and ankles will thank you.
Excellent advice. I have a lot of co-workers who are avid runners and they gave me same advice. I also keep shoes separate for inside walking and outside walking.
Yep, my running shoes are only for running and nothing else. Using them for other activities can cause them to wear faster because they're designed for running - different impact patterns.
Replace them once you start to notice more aches & pains than usual (not just DOMS). Then the old pair can become your walking shoes!
I have vapormax and flex fury but I have never runned with them before because I dont exercise, I just walk the dog or go to supermarket I completed c25k day 1 today wearing flex fury and it is comfortable. Which shoes would you recommend?
Neither. We know nothing about your feet or your gait.
Shoes are made to correct over pronounced flaws in our stride. Wearing a the wrong shoe can make these flaws worse. For example, wearing a stability shoe when you require a neutral shoe will only enhance the flaw and makes things much worse.
The 2 shoes you listed seem to be neutral so there's probably not much harm in wearing them. I know nothing about either as I don't believe you will find them in a running store (the may be the cheaper line - or not - like I say I only know what I just Googled).4 -
For shoes, go to a running store and have a gait analysis done. It's as simple as walking around the store with someone watching you. Then take the recommendation to heart. It does mean your first pair is expensive, but trust me. Shin splints from the wrong shoes hurt and don't go away in a day. They stopped me from running for a couple of weeks. I did that when I started the C25K and finally broke down and bought shoes after walking around the store.
I now have an outdoor pair, and indoor pair (for treadmill and other gym work) and a backup outdoor pair ready to go that were on sale. I've got about 300 km on my outdoor shoes so I still have some wear left in them, but the sale was too good to pass up.
I did the C25K last Jan and have done a couple 10K races this year, as well as a bunch of 5K parkruns. I was obese when doing most of them (now just overweight).
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Tacklewasher wrote: »For shoes, go to a running store and have a gait analysis done. It's as simple as walking around the store with someone watching you. Then take the recommendation to heart. It does mean your first pair is expensive, but trust me. Shin splints from the wrong shoes hurt and don't go away in a day. They stopped me from running for a couple of weeks. I did that when I started the C25K and finally broke down and bought shoes after walking around the store.
I now have an outdoor pair, and indoor pair (for treadmill and other gym work) and a backup outdoor pair ready to go that were on sale. I've got about 300 km on my outdoor shoes so I still have some wear left in them, but the sale was too good to pass up.
I did the C25K last Jan and have done a couple 10K races this year, as well as a bunch of 5K parkruns. I was obese when doing most of them (now just overweight).
Honestly I didnt think that shoes were this important but the comments made me change my mind. Actually I didnt buy this two pair of shoes for running. I told the guy in store that I wanted to buy something comfortable for walking the dog and he showed me these and said they were running shoes and I bought both. I guess I should go to the store again
Congratulations for your 10k races. I cant imagine myself running 10k but now that you said you did it when you were obese (which is great) made me hopeful. I smoke 1 and a half pack of cigarettes though, that will slow down everything I guess
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kakaovanilya wrote: »Tacklewasher wrote: »For shoes, go to a running store and have a gait analysis done. It's as simple as walking around the store with someone watching you. Then take the recommendation to heart. It does mean your first pair is expensive, but trust me. Shin splints from the wrong shoes hurt and don't go away in a day. They stopped me from running for a couple of weeks. I did that when I started the C25K and finally broke down and bought shoes after walking around the store.
I now have an outdoor pair, and indoor pair (for treadmill and other gym work) and a backup outdoor pair ready to go that were on sale. I've got about 300 km on my outdoor shoes so I still have some wear left in them, but the sale was too good to pass up.
I did the C25K last Jan and have done a couple 10K races this year, as well as a bunch of 5K parkruns. I was obese when doing most of them (now just overweight).
Honestly I didnt think that shoes were this important but the comments made me change my mind. Actually I didnt buy this two pair of shoes for running. I told the guy in store that I wanted to buy something comfortable for walking the dog and he showed me these and said they were running shoes and I bought both. I guess I should go to the store again
Congratulations for your 10k races. I cant imagine myself running 10k but now that you said you did it when you were obese (which is great) made me hopeful. I smoke 1 and a half pack of cigarettes though, that will slow down everything I guess
I'm obese and did a 5K this summer, a 10K this fall and am signed up for several more the next few months (and eying a few others). As long as you have good shoes and SLOW DOWN you should be fine.3 -
Well done for getting started.
One thing to add in particular is to run slowly. You may feel you are running ridiculously slowly, but as a beginner what you want to be doing is increasing your aerobic capacity for exercise, and the best way to do this is to run slowly. You may even find you can walk faster.
If you can’t sing and run, then you are running too fast.3 -
kakaovanilya wrote: »Tacklewasher wrote: »For shoes, go to a running store and have a gait analysis done. It's as simple as walking around the store with someone watching you. Then take the recommendation to heart. It does mean your first pair is expensive, but trust me. Shin splints from the wrong shoes hurt and don't go away in a day. They stopped me from running for a couple of weeks. I did that when I started the C25K and finally broke down and bought shoes after walking around the store.
I now have an outdoor pair, and indoor pair (for treadmill and other gym work) and a backup outdoor pair ready to go that were on sale. I've got about 300 km on my outdoor shoes so I still have some wear left in them, but the sale was too good to pass up.
I did the C25K last Jan and have done a couple 10K races this year, as well as a bunch of 5K parkruns. I was obese when doing most of them (now just overweight).
Honestly I didnt think that shoes were this important but the comments made me change my mind. Actually I didnt buy this two pair of shoes for running. I told the guy in store that I wanted to buy something comfortable for walking the dog and he showed me these and said they were running shoes and I bought both. I guess I should go to the store again
Congratulations for your 10k races. I cant imagine myself running 10k but now that you said you did it when you were obese (which is great) made me hopeful. I smoke 1 and a half pack of cigarettes though, that will slow down everything I guess
I'm obese and did a 5K this summer, a 10K this fall and am signed up for several more the next few months (and eying a few others). As long as you have good shoes and SLOW DOWN you should be fine.
Did you use c25k app when you first start? I ran with the app and I was out of breath at the last 1 min run, I wonder if you were the same if you used the app. I am 31 years old so I think I shouldnt be out of breath this easily. Maybe its because I smoke, I am not sure but a 31 year old person shouldnt get tired this easily, right?0 -
When my husband and I started with the c25k app we were seriously hurting at the end of the last 1 minute run, because we were running too fast. It may take you a while to learn how to run at a more comfortable pace.
Smoking so much can't help - if you're not ready to quit yet maybe you could try cutting back.1 -
girlinahat wrote: »Well done for getting started.
One thing to add in particular is to run slowly. You may feel you are running ridiculously slowly, but as a beginner what you want to be doing is increasing your aerobic capacity for exercise, and the best way to do this is to run slowly. You may even find you can walk faster.
If you can’t sing and run, then you are running too fast.
Thanks for the advice. I ran really slow today and still I was out of breath. It made me kinda sad that I could barely run for a minute
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I did c25k back when there was no such thing as an app, or a smartphone for that matter. I had to use a printout and a stopwatch! Based on my own experience, I would both caution and encourage you. I failed at c25k more times than I can remember. I kept getting shin splints, and though I persisted, I kept failing. I finally had to adapt c25k to myself, and reduced the run intervals to just 15 seconds initially. Since I was using a watch, not an app, this was easy. By reducing the run intervals at first, I was finally able to move to the regular c25k program and complete it, then move on to a 5k to 10k program. I am so glad I stuck with it! I don't run long distances, but I love trail running and I do high intensity intervals at the track and on the road, and run an occasional 5k race just for fun. I do a mix of running, cycling, and lifting, and I've lost over 60 lbs, my VO2max is in the top 5% of my age bracket, and I'm fit and healthy. So my moral is don't be discouraged if it's hard at first, find what works for you and stick with it, and you will form a lifetime habit of health and fitness that will bring you joy and a quality life. I'm 10 years into my road to health and fitness and at age 65, I've never felt better. You will never regret investing the time and effort to become fit and healthy!2
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kakaovanilya wrote: »kakaovanilya wrote: »Tacklewasher wrote: »For shoes, go to a running store and have a gait analysis done. It's as simple as walking around the store with someone watching you. Then take the recommendation to heart. It does mean your first pair is expensive, but trust me. Shin splints from the wrong shoes hurt and don't go away in a day. They stopped me from running for a couple of weeks. I did that when I started the C25K and finally broke down and bought shoes after walking around the store.
I now have an outdoor pair, and indoor pair (for treadmill and other gym work) and a backup outdoor pair ready to go that were on sale. I've got about 300 km on my outdoor shoes so I still have some wear left in them, but the sale was too good to pass up.
I did the C25K last Jan and have done a couple 10K races this year, as well as a bunch of 5K parkruns. I was obese when doing most of them (now just overweight).
Honestly I didnt think that shoes were this important but the comments made me change my mind. Actually I didnt buy this two pair of shoes for running. I told the guy in store that I wanted to buy something comfortable for walking the dog and he showed me these and said they were running shoes and I bought both. I guess I should go to the store again
Congratulations for your 10k races. I cant imagine myself running 10k but now that you said you did it when you were obese (which is great) made me hopeful. I smoke 1 and a half pack of cigarettes though, that will slow down everything I guess
I'm obese and did a 5K this summer, a 10K this fall and am signed up for several more the next few months (and eying a few others). As long as you have good shoes and SLOW DOWN you should be fine.
Did you use c25k app when you first start? I ran with the app and I was out of breath at the last 1 min run, I wonder if you were the same if you used the app. I am 31 years old so I think I shouldnt be out of breath this easily. Maybe its because I smoke, I am not sure but a 31 year old person shouldnt get tired this easily, right?
Yes, I did C25K and then continued in with a 10K plan. I thought I was going to die at the end of the first few sessions! But I slowed down and made it through. Smoking will work against you as you will have reduced lung capacity compared to a non smoker of the same age & fitness level.
One thing to remember is that running is a gait, not a speed. If both feet are in the air at the same time you are running.
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C25K is an absolute miracle programme!
I couldn't run for more than 2 minutes this time 2 years ago. After following C25K I signed up for my first 5k, then moved onto training 10k, then completed my first 10 miler race last month and just signed up for my first half next year.
Once you start running you see how amazing your body is and just want to keep pushing yourself.
Couldn't recommend it enough! :-)1 -
Yes, I did C25K and then continued in with a 10K plan. I thought I was going to die at the end of the first few sessions! But I slowed down and made it through. Smoking will work against you as you will have reduced lung capacity compared to a non smoker of the same age & fitness level.
One thing to remember is that running is a gait, not a speed. If both feet are in the air at the same time you are running.
God this is so true! I remember doing C25K on the treadmill and looking like I needed some for of medical assistance :-/ :-)
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Zenlabs has a great free c25k app. Follow it. If you can not complete a run repeat it until you can. I did their c25k pp then the bridge 2 10k app. I have gone from unable to run 1 minute to just finished my first 10k and I am a regular now at the Thursday night beer runs.
C25K is designed as a weekly program. If you fail a run, finish the week before repeating.
IOW if you Fail W4D1, do W4D2 and D3 and then redo W4d1/2/3.
If you fail a week more than once, you're probably running too fast... slow down.1 -
I'm sure most of the advice you've received so far is fine. Probably a dozen recommendations for C25k and/or getting fitted for proper running shoes.
But they aren't necessary. Running is something we learn to do very early on in our lives, and our species has been doing it for a zillion years. There is no reason you can't just go out and run. Put 1 foot in front of the other. Do it a little slower if you feel like you're having a tough time, do it a little faster if you're feeling good. Rinse and repeat.
You don't HAVE to complicate things.1 -
kakaovanilya wrote: »Tacklewasher wrote: »For shoes, go to a running store and have a gait analysis done. It's as simple as walking around the store with someone watching you. Then take the recommendation to heart. It does mean your first pair is expensive, but trust me. Shin splints from the wrong shoes hurt and don't go away in a day. They stopped me from running for a couple of weeks. I did that when I started the C25K and finally broke down and bought shoes after walking around the store.
I now have an outdoor pair, and indoor pair (for treadmill and other gym work) and a backup outdoor pair ready to go that were on sale. I've got about 300 km on my outdoor shoes so I still have some wear left in them, but the sale was too good to pass up.
I did the C25K last Jan and have done a couple 10K races this year, as well as a bunch of 5K parkruns. I was obese when doing most of them (now just overweight).
Honestly I didnt think that shoes were this important but the comments made me change my mind. Actually I didnt buy this two pair of shoes for running. I told the guy in store that I wanted to buy something comfortable for walking the dog and he showed me these and said they were running shoes and I bought both. I guess I should go to the store again
Congratulations for your 10k races. I cant imagine myself running 10k but now that you said you did it when you were obese (which is great) made me hopeful. I smoke 1 and a half pack of cigarettes though, that will slow down everything I guess
I was technically still obese when I did my first (cross country) half marathon and overweight when I did my second (road) half. I won't lie it was the hardest thing I had ever done, but it's amazing what our bodies can do if we set our mind to it. But you really do need a good pair of shoes and to get your gait analysed. I go through a lot of running shoes, but there again I do a lot of miles as I prefer longer distances and am training for a full marathon.0
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