Beginners Running, where to start

I tried running in 2010, but I was heavier then and had done no strength training. I tried to do a C25K and I couldn't complete my charity run without stopping to walk.

In 2014, after I lost about 20 lb. and did some strength training (stronglifts 5x5), running was MUCH easier. Much much much. Completed my first 5k without stopping in 2015 and have since run 5ks, 10ks, 10-mile races, and half marathons without stopping to walk.

That said, you can run at any weight, just ease in with speed, distance, and intervals. C25K is a great program - it eases you in with progressively more running per mile each week. Don't worry about your speed, you can increase that over time. Signing up for a charity run is a great idea.

Another vote for C25K. There are apps that will chime and tell you when to switch, if you're interested. Otherwise the beginning, at least for me, would have been too distracting with math. It was much easier just to listen to the app's instructions. It didn't disrupt the music/whatever else.

Also, instead of repeating weeks once they felt too hard I realized I just needed to run slower, so I slowed down by .2mph and suddenly could breathe while I ran. It was hard to admit to myself that I had to go even slower than I thought (which was already super slow), but I don't think I would have finished nearly as quickly had I kept the original speed.

I don't think I'm going to work on speed until my runs are all about 45 minutes each or so. When I do, I think I'll restart C25K but in a jog/jog-faster rather than jog/walk.

Also - once you pick a program go out and get fitted for shoes at a store that specializes specifically in running and gait analysis. Proper shoes can prevent many beginner injuries.

C25K seems very popular. I would also suggest getting fitted with the proper shoes at a running store. The right shoes makes a world of difference.

2 options -

1) a guided program like C25K or similar
2) just go out and run. Go a little slower when you feel weak/tired/winded, go a little faster when you feel good. Rinse and repeat. It doesn't have to be complicated.

Run/Walk intervals. You'll be surprised how quickly you increase your run time and decrease you walk time.
Jeff Galloway has an awesome program too.

jjpptt2 wrote: »

2 options -

1) a guided program like C25K or similar
2) just go out and run. Go a little slower when you feel weak/tired/winded, go a little faster when you feel good. Rinse and repeat. It doesn't have to be complicated.

I would never discourage someone from using a guided program, but I would say that option two can definitely work also. I started running when my morning walks with the dogs were getting too easy, but didn’t do a program because running with the dogs wasn’t really conducive to it, and because I was really only up for 10-15 minutes at a time at that point. I just ran short distances, tried to make those distances longer when I felt up for it, and eventually ditched the dogs because they were holding me back. As others have noted, get good shoes (it’s worth it)! I’d also recommend that you push yourself, but don’t try and push through pain. If your shins start hurting, switch back to a walk. If your side is aching, do the same. You only have to make a little progress at a time and it really will add up, but trying too much too soon can and has derailed a lot of people. Finally, run slow. Like, as slow as humanly possible. Try finding slow, steady music to run to, even. You’re building up your endurance right now, and slow is the way to go. Good luck - I got the bug, and maybe you will too!

I'm still a super novice when it comes to running but these things random things personally made a huge impact for me:

1. Pace - learn to run as slow as needed (in my case as slow as possible) when you start so don't have to breathe so hard you look like you're hyperventilating. You can get faster later. I aimed for a pace that was a sustainable slow job instead of a short run then long walk over and over again. I still breath hard but I'm not gasping for breath like a landed fish.

2. Learn to breath properly while running. I'm not an expert but I know that if on each exhale my right foots hits the ground, I'm getting a stitch in my side. I had to mix up what foot lands on what breath, and how to slow my breathing.

3. Iron - this doesn't apply to most people but I'm anemic and went through a good 25 years of life thinking I was just the kind of person who would never be able to run. Once I found out I was anemic and needed to supplement iron, I was no longer short of breath and felt like a freaking super hero. Even being a little low and not drastically anemic makes it hard to run. I still jog at some people's walking pace but I can jog.

4. And lastly, I realized that I don't work out well with traditional "pump up" workout music. The only time I tolerate instrumental, zen-like music is when I lift and when I run. It allows me to lose track of the time and really enjoy what my body can do. Driving in traffic is when I bust out the pump up music. If you're not feeling music, books on tape or interactive apps (zombie run) are great.

Oh, and one more "lastly" - know that running on the street/dirt path/etc is harder than on a treadmill. If you run on a treadmill for a couple of weeks and then hit the neighborhood, don't be discouraged if you can't preform the same way.