How to Start Running

I'm a C25Ker as well. I just started week 4 and I am amazed at how far I have come. I'm running my first 5K on Thanksgiving. I think you'd love it.

Ditto to the other posters!

look for the app called "couch to 5 k".. it has an awesome program that you can print out. google it. I've known people to use this and go from not being able to walk a 5 k to running one!
It starts off very basic and increases just a little every day...

Yes, this. I dowloaded an app called "C25K Pro" on my Droid. I think I paid $5 for it, or less.
I listen to my music (Pandora, GoogleMusic, whatever, or the music they provide), and a voice cuts in to say "It is time to run now." Then "Time to walk now." "It is time to turn around now." halfway through, etc. So I don't watch my watch, or anything. Maybe the best part is that I don't have to pay attention. I don't even look, so I don't know, going out for a run, that I'll be running 8 minutes without stop for the first time after, I don't know that until after, so I can't psych myself out of it, or get nervous-- I can just feel awesome after. LOL You can look first, though, if you'd like.
There is also a free version of the app, I tried it a few nights first, instead of the voice saying to walk or run, it's just a ding.

Good luck! I'm on week 5 now, and LOVING it. I definitely had to build up to it-- my first 8 minute runs felt awesome, but I really had to have the strong base of those 1, then 2, etc, minute runs to even attempt it.

I think the key is pace. It is tempting to run at first as fast as you think you should, or to feel pressured by those running around you. Slow down. Run at 4-4.5 mph or so to start and just run as long as you can, then slow it down to a walk for a bit, then crank it back up when you get over whatever is hurting, then crank it back to 4-4.5 again. Keep this up until you've reached your time goal. I also recommend working on a treadmill to start. This allows you to control pace and throws out the external challenges such as wind and terrain. Oh, and for me THE most important thing...some good music blasting in my ear. I tend to run to the beat and its great. If my 55 year old sedentary body can do it, you can too. Have confidence and go after it!

I started running this year, and used the C25K program. It worked for me, but I didn't really "like" it. I found Jeff Gallaway's run/walk program after I had already been running for a few months, and I really like it. Most of my runs are "runs" but if I'm not feeling it a run/walk will still get me the distance or time I wanted to do and I feel good finishing I've lost 53lbs this year from eating better and adding exercise (mostly 2-3 runs a week)

http://www.jeffgalloway.com/training/beginners.html

I've heard great things about C25k, but I've never tried it myself. I myself went from hating running to training for a half marathon, so trust me, it's possible. The best advice I was ever given was to take it slow. You should be able to hold a conversation when your un, at least at first. If you can't you're going too fast. If that means you run a 20 minute mile, so be it. If you do too much too fast, you'll burn out and end up hating it. Also, make sure you have the right equipment... good shoes, water, hat/visor/sunglasses. Don't let external factors ruin your run.

And this:
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One foot in front of the other! I've heard good things about C25K, but never did it myself. I'm too impatient! I just ran. I'd never been a runner and managed about 19 minutes the first time I ran. I'm sure it was at a snail's pace, but I kept my feet moving. Each time I just tried to beat my last time.
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That is whatt I did...and it worked. I was quite surprised.

I know people who just started without a program, and are great runners now... For me, though, I do need to follow a program. Running isn't ONLY conditioning your heart, it also can be really hard on your joints, and the rest of your body has to adapt. I've done the C25K before this time, and both times I jumped ahead in the program, and ended up having to quit because of knee injuries. The thing about the program (now that I'm forcing myself to FOLLOW it, and not jump ahead because my heart is in good shape and I CAN run farther than it tells me to), is that it is slower to protect those things.
So for me, without a program I can say for sure that I'd be giving myself more injuries-- and if you've been running for 4 weeks and get an injury that you have to rest for 2 weeks, well you're pretty much going to have to start over at square one when you're healed, so you've shot yourself in the foot.

BUT-- those of you who didn't follow a program probably made it to your goals quicker than I am, making myself stay to the program. So people have to just figure out what works for them.

Bump

I don't know if you have any run clubs in your area, but I joined the Running Room "Learn to Run" program. Similar in concept to the C25K program (which I've never done) you start with walking 1 min. then running 1 min., and over 6-8 weeks gradually increase your running time until by the end you are running 10 mins and walking 1 for up to 3 or 4 repetitions, which is usually about enough to finish a 5K run.

What I loved about the Running Room clinics is that it's a club - you see the same people there, and they look for you which helps motivate you to get there, they are very supportive and you are encouraged to do what works for you. The clinic leaders and sales staff at the store are all experienced runners (most of them are also marathon runners and many of them have a story of starting from zero) and are SO helpful. They teach you proper stretches, footwear, gait, nutrition, attire, injury prevention, etc.

They have free club runs twice/week so even if you don't want to pay for the clinic you can still take advantage of the group runs and get help from the experienced runners with anything you have questions about.

I have never been a runner. Last year I completed RR's Learn to Run program and ran a 5K on my 30th birthday - now I run 5K three times/week and have just started the 10K clinic to see if I can do that.

Good luck with your goal!