how to start training for a 5k

Definitely "wog"- if you can alternate jogging and walking, you'll increase your endurance. You can do it based on time or distance, whichever is easier to track. Remember that the jogging doesn't have to be a sprint, just faster than walking. Then, build up the time/distance until you're jogging the whole length!

I agree-- C25K (Couch to 5K). I just finished the program last week. It works!

Start slow. Jog one minute (if you can) then walk three. Eventually, run one, walk two. Then, run one, walk one. Then, run two, walk one. So on and so forth- stay at each level until you feel like you can move onto the next. Good luck!! You can do it!

Do this. It's called interval training and will build speed and endurance.

Also - and this is VERY important - go get good running shoes. Not at Wal-Mart or the mall...go to a store that specializes in running and let them fit you. They will look at your foot, your football, your stride...everything. Then, they will get you in a shoe that is right for you. It makes a MAJOR difference!!

Get good running shoes!!! Most running stores will do a free gait analysis and find the shoe that's right for you.

Another vote for Couch to 5K. I know someone who went from zero ability to run to running 10Ks using the program. I'm currently using it now, with plans to run a 5K in December.

It's designed to safely take you from couch potato to 5K. Do the program at your own pace and don't worry about running fast, just find a speed that you can maintain for the intervals and have fun!

I agree-- C25K (Couch to 5K). I just finished the program last week. It works!

Congratulations.... Im doubling the time with the program see what happens. Im not a runner but hope to be.

Gonna back up the C25K also - I just started it this week, but I've heard amazing things. So far, I love it because it starts off nice and easy and slowly builds up some endurance. I got the app on my iPod, which is great because I can listen to music, and a voice just cuts in every now and then, telling me when to speed up/slow down. Good luck!!!

Please add me as a friend.. I am proof that it can be done! I started my journey at 195 pounds with a small frame.. 4'11" to be exact. I started out very slow.. like setting small goals.. My first goal was to run for 1 minute and walk for a couple or until I felt comfortable. I literally would run 2 driveways then walk..Run 2 more then walk..and so on.. gradually improve but take it slow.

I can say today that I ran/walked my first 5k. Although, I didn't run the whole thing.. I did run most of it.. I stopped to walk 1-2 minutes 5 times..so I ran 3/4 of the way.

Just last week I was able to run 1.5 miles on the treadmill without stopping at all. I am gradually increasing my pace on that as well.

A year ago I could barely walk..Today, I am running! I am still overweight but I feel great!

Definitly get a good pair of running shoes and socks too!

Also, learn to breathe(this was HUGE for me).. In through you nose, out through your mouth(at least thats what I do) Really push the air out of those lungs.. That has helped me greatly in increasing my endurance..

Good luck!
Dawn

As someone who had to start all over with running two years ago, I would recommend focusing more on intervals than the C25K program. I tried C25K and it just didn't work at all. I couldn't progress the way you were supposed to. Shovav91's post on intervals is a much better method to get started running. You'll also burn more fat with intervals.

Once you can maintain a jog for a bit, start alternating your workouts. Some days do a longer slower endurance jog for as long you can. Other days, do intervals with a faster pace than your long slow jogs. The long slow jogs will build up your endurance, and the interval days will increase your VO2 Max (thereby allowing you to eventually jog faster). Thats what did, and I went from running 2 miles in over 23 minutes to running 2 miles in less than 15 minutes (took me quite a while though).

Also, you should seriously consider doing some lunges and body-weight squats a couple times per week.