Is there a wrong way to start running.

I’m not a ‘runner’ per se so I can’t directly answer what is better ... but I have built my endurance from zero to about 4km.

You don’t have to run flat out in the intervals. Maybe you could try slowing your speed a little.

It’s also okay to repeat a day.

Don’t get discouraged if an app progresses too rapidly. This is your body. Keep it up!

The “wrong way” is too much too fast. Try c25k and know it’s perfectly ok to repeat a week till you feel good about it and can complete it. It has worked for many people in here. There are usually several active threads about it.

With bad shoes... Make sure you have proper footwear since you don't want to hurt your feet, shins or knees with the impact of running. Go to a specialist store and get fitted for a good pair. Expect to spend at least 150$ on shoes.

And start slow! It will help your endurance to go slow but for a longer amount of time. You can mix it up with some faster interval training too, but your body needs to get used to moving for that extended amount while doing cardiovascular activity.

Enjoy the running and take it at your own pace!

Doing a repeat at an easier interval is perfectly fine. Give it another try in a week or so.

I’m doing the couch to 5k app. It has bulit up so that I am on day 2 of week 3 and run 1:30 and walk 1:30 and has like two 2 min runs in there to start setting me up for longer run time. And this week my running is definitely slower than my walk. But it has a good pace to build you up and I still feel like I am really accomplishing something as I have never been able to jog for 5 minutes straight and by 2 weeks from now that should be no problem now.

laurarf2685 wrote: »

I started this app and the first time I did it it felt good. I walked 2 mins and ran 1 min. It was not easy but I really felt good. The next time it alternated between running 1 min and the next time it was 1min 30 sec. It has only been the tird time I used the app and it wants me to run 1 min 30 sec for each running interval and I can't. So I had to stop it before completeing it. I was wondering if training to do the 1:2 interval till it be came easier then increasing would be better or if increasing so quickly is truly a better way to improve in running?

You can always start out slower! Especially if your brand new to exercising then your muscles are gonna need time to get strong and heal well! If something hurts a lot when you run maybe take a rest day or make sure you have good shoes on. Sometimes running outside is also better than a treadmill because running on softer sand or gravel helps absorbs the impact shock and reduced the force on your ankles and knees

I know that when you use a C25k app, especially when you're just starting out, you can fall into this trap that makes you think you have to follow the app regardless of how your running is coming along.

"Oh, day 1 of week 3 says I should run for two minutes and then walk for one but I struggled to run for 1:30 last week and I don't think I can make it to two minutes". Then DON'T! Repeat the previous week until you feel ready to move on.

The app isn't the one putting in the work, you are and you alone know your limits. If you have to repeat a session a couple of times, so what? Your endurance and stamina will increase but it might not increase as fast as the app is pushing for. Just keep working it and soon you'll be running for two minutes straight. Then three. Then five. Then ten. Then twenty. Then thirty. Then you'll be able to run as long as you want. It's hard when you're just starting out because it seems like you'll never get there but keep at it and you will!

And, as others have said, SLOW DOWN! There is absolutely no shame in jogging at a snails pace. The important thing is that you're moving, getting your heart-rate up and getting more fit. Speed will come but you have to build up to it. Those people you see jogging along at a 5-6+ m.p.h. clip? They probably started off at a snails pace as well.

Yeah the too much, too soon, too fast along with wrong shoes.

You really really dont need an app for starting running. However, I do agree with the walk run plan. just start our running 1 walk 1 for however you feel comfortable. I dunno. Try 10 mins of 1 min walk run splits. Also, warm up with a 5 min very easy walk and another 5 min very easy walk cool down.

This isnt rocket science for starters. Dont get bogged down on what some one size fits all app is telling you.

Have fun!