Need advice please - new runner here

I'm just starting to learn to run and I downloaded the app couch to 5k which is a nine week program to train you from being a couch potato to running 5k in half an hour. I'm really enjoying it.

Best way to start running is following a program like Couch to 5K (commonly abbreviated C25K). It guides you through an 8 or 12 week program that mixes time/distance combinations of walking and running. By the end of the program, you should be ready to complete a 5K.

Sorry to say that your friend that recommended you sprint for 30 seconds and then walk for 90 seconds is not giving you the best starting advice. First, it will not build endurance, it will help improve your VO2 Max (capacity to deliver oxygen to your muscles) and help improve your maximum heart rate. Most experts do not recommend this High Intensity Interval Training (HIIT) for beginners, and recommend saving this until your are in fairly decent shape. For runners, this means you are running 15-20+ miles per week. Even then, it is recommended that you only do this once or twice a week since it is about all that a non-elite athlete can handle safely.

For endurance - gradually increasing miles over a long period of time, increasing time on a bike, elliptical, etc.

As far as timing, jury is out on this. Run when you feel comfortable running. I run at night, and it works for me.

If you start running, you will need to adjust your calories. Dipping below 1200 can be harmful to your body. It is possible that your body will enter starvation response mode, in which is will store even more fat for burning later. The body sees the exercise as a shock, and an immediate depletion of energy and is not sure that any additional energy will come in. I'm not sure what the right number is, but focus on having a decent amount of net calories respective to your exercise level.

Greg

If you run the way that she told you to run, you'll be pretty disappointed quickly, because you'll feel like you're never getting the chance to actually run. Sprints are something to incorporate into training, sure, but that definitely shouldn't be where you start.

There are some programs you can follow, but in general, if you want to start out running, start by jogging for a given period of time (like a few minutes), walk, and then repeat. If you start out running too fast, you'll burn yourself out before you get any distance, so starting slower and then working speed into the equation as you build endurance is definitely better in the long-run, because you won't get discouraged in the beginning.

Disclaimer: I'm of the opinion that 1250 is too dang low for anyone looking to improve their fitness. This is based purely on my anecdotal evidence of a decade of running.

I would increase by maybe 300ish cals. And I would do this in the form of a really nutritious breakfast after your runs. I love steel cut oats with almonds, or banana with peanut butter and an english muffin. I find increasing my activity in the morning makes me crazy hungry by midday. So, make sure you eat something satisfying to resist the urge to binge later.

After a week or so, if you feel tired or sluggish, you might want to reassess your calories.

^^ THIS ^^

Also, I am set to 1910 cals based on a goal of losing .25-.50 lbs per week, but with my exercise, I eat back a lot of my exercise cals, so I end up on average eating about 2200 cals per day. Ultimately, I still end up in a deficit for the week, but I refuel the cals I burn with exercise. I typically burn 400-900 cals exercising, depending on the activity (longer runs, weights/intervals, basketball, etc.).

I started out with couch to 5k. It's awesome! That was 2 and a half years ago. I run almost every day now. I'm quite addicted! Here is a link to the site.http://www.coolrunning.com/engine/2/2_3/index.shtml