I would love to become a Jogger/Runner - where do I even sta

i am realizing more and more each day that I wish I had a freakin smart phone lol

...it seems a lot of things i am struggling with right now would be greatly helpful if I had some assistance on a smart phone lol

That c25k app sounds awesome! lol

My other issue with myself right now is I am like almost scared to start lol - like when I start thinking about it I get really overwhelmed by it and it really hurts my self motivation.

I think that I am still in the stage where I am fighting myself constantly and I have to get over this before I can really get anywhere!

Start small.
Lets go walk one mile today....Just ONE MILE

I too would love to become a jogger. My problem is I am so self-conscious and don't want anybody driving by to see me jogging. And I hate treadmills. HATE TREADMILLS!! plus, I don't have one and will not spend money on one. I would jog on the flat area between my back yard and my grandfather's hay field, but I'm afraid of divots in the grass I don't see, therefore twisting my ankle.

Just do it! Don't worry about what you look like...focus on what you want to look like and how you want to feel! I started the C25k and couldn't run a minute without being completely gassed. Now I can run 25+ minutes straight. I am losing weight and I feel wonderful. Give it a try!

AND, you never know who else you might inspire to do what you're doing.

Because of all the talk of expensive shoes, I am just going to mention that not all runners wear or need expensive shoes. If you are not a heel striker, it is possible to run with minimalist shoes. Some of which are expensive, but some are not. I ran a full marathon in Vibrams, which cost as much as traditional trainers. But some days I run my morning 6K in aqua shoes that cost less than 10 dollars. Yes, I have expensive minimalist shoes - and I have cute running skirts, too - because I like them and have chosen to spend money on my fitness clothes. But it wasn't necessary.

I know some people get very evangelical about "barefoot" running. I am not trying to do that - but the fact is, there is no such thing as magic shoes. The research is varied and can point to whatever you want it to point to. Overall, though - what works for you works for you. Bending my knees and landing midfoot has meant that I have run barefoot for several years without major injuries, with stronger knees and have yet to lose, or even blacken, a toenail. It works wonderfully for me.

In trainers I used to trip on trail runs. I twisted my ankles often. I like being on the ground. I like the fact that the muscles in my feet feel and adjust to the earth. Traditional trainers (which weren't even around until the 70s) feel like stilts to me now. My PT is not all that convinced in regard to minimalist shoes, but has admitted my muscles and my Achilles are extremely healthy.

Of course people are trying to make money off the barefoot trend - lessons, books, (ironically) shoes... but there is a lot of free info out there. Good youtube videos on running form etc.

Saying you can't run without the perfect pair of shoes is like saying you can't turn a cartwheel without the perfect leotard. Don't buy it.

I think the Couch 2 5k is a great programme, but beyond the grasp of people who are very overweight / very unfit / very biomechanically ill-suited to running. It starts off slow, but then seems to make unrealistic leaps in how long you need to run for.

So below is what worked for me. Full disclosure: I am no expert, but found a training method that enabled me to go from literally wanting to die after running 100m to running half marathons without any walking.

Before starting, ensure you are fitted for correct running shoes. As an overweight person, you are highly likely to over-pronate, even if you don't naturally have flat feet.

First decide the amount of time you're going to run/jog each time. Minimum 30 minutes, maximum 1 hour.

To start off with, do not run on consecutive days. Your joints and muscles will let you know when you're ready to run on consecutive days.

PROGRAMME

Week 1: ONLY WALK

Week 2: Walk 4 minutes, jog/run 1 minute (W4;R1). In that order. Repeat for total duration of exercise. Stay with this pattern for at least 2 weeks, or as many weeks until is starts feeling easiER (not easy).

Next stage (maybe week 4, maybe later): walk 3 minutes, run 2 (W3;R2). This is the hardest jump to make, as you're effectively doubling your running time. Don't lose heart at this point. As above, do this stage for at least 2 weeks, but more than likely, more than 2 weeks.

Next stage: W2, R3 - now you're running more than walking, but by this point your body has been conditioned for running and your fitness will be much improved, so while daunting on paper, it's probably easier than W3, R2. As above, stay in this pattern for at least 2 weeks, probably more, until it feels noticeably easiER (not easy).

Penultimate stage: W1, R4 - you should be quite fit by this stage, at least relative to where you started. You need to do this, as with all stages, for at least 2 weeks, but likely much longer. You'll know you're ready to move on to just running when the 1 minute of walking is actually beginning to annoy you, and it feels more like a break in your rhythm than a relief. This will come at a different time for every person. It's a leap of faith, and only you'll know when it's time to ditch the walking entirely.

TIPS
- moving onto the next stage is not only about your fitness, but your body conditioning. While your lungs and heart may be ready to move on, your joints and muscles may not be, and moving on too soon increases your risk of injury;

- to help your joints and shins in the early stages (shin splints are almost guaranteed in the early stages), fill some polystyrene cups with water and freeze them. Once frozen, peel away the polystyrene and ice your joints, shins and muscles with them every day after your workout.

- breathe through your mouth and nose when running

- to minimise lower back problems, keep your core engaged while running / walking

- keep your shoulders down and your hands loose. Keep your head down looking in front of you about 10 - 15 metres
- vary your running route

- get out on the roads - a treadmill is great cardio, but it is not actually running. If you view someone on the treadmill in slow motion, the action is closer to jumping (i.e. jumping to keep from falling off) than true running.

- until you can comfortably run for an hour (comfortably means the ability to talk to someone while doing it), SPEED AND DISTANCE ARE IRRELEVANT. Do not worry about running faster or further. Focus on the time. If your run is a mere shuffle or slow jog, it doesn't matter, as long as you're able to do it for an hour. There is plenty of time later for worrying about speed.

- incorporate cross training to work other muscle groups (e.g. swimming) or strength training. Squats and lunges will do your hamstrings and quads a world of good and minimise the incidence of injury.

Good luck

looking at starting the couch 2 5k any advise on counting it in the exercise log. advise etc much appreciated.

Try for a mile. Walk/jog, then after about two weeks your stamina increases and you can walk/jog two miles. Keep it up till you can jog the whole two miles.

I'll join the chorus: C25K. My wife and I have been doing a variation called "Pooch to 5K" (running a 5K with your dog). I got a HIIT timer app on my Android so that the timing of the run/walk cycles isn't a problem. And there's nothing that says you have to follow the program slavishly. My wife tends to get winded during the runs (which surprises us given how crazy she goes during her TurboFire cardio workouts), so if we finish a week and she doesn't feel comfortable advancing, we just repeat that week.

Overall, C25K and it's variations seem to be a great, comfortable way to start and easily modifiable if needed.

Ciao.
I started with the Asics site some years ago and I've gone from 0 km to three half-marathons and a marathon (my profile picture is on the marathon finish line :-))
You can sign up peacefully, without spam or other annoyances.
Start walking, little, slowly, a bit 'like C25K, but with more customization options.
The site is in Italian http://www.myasics.it/, but you can use the one in English on http://my.asics.co.uk/
Highly recommended.

Francesco