Running tips?

my tips are to have long distance sessions where you focus on endurance, only using 1 or 2 incline at an easier pace. and have some interval/sprinting sessions on other days for speed. with the distance sessions, set yourself a goal of time or kms, when you reach it, slowly increase your pace but not incline (also include some hill running sessions in your workouts, i personally have one day hill running, one day distance and one day sprints.) and with your intervals, dont go longer than 10 or 15 minutes and focus on increasing the length and speed of your sprints. hope i helped el ask if any of that didnt make sense...

When I first started running, I worked on time, not distance. So, if you can run 15 minutes straight, do that a couple of times, then add two minutes, repeat. After I was able to run for more than 30 minutes, I began tracking my distance and worked on meeting those goals. Now, I'm in training for my second 10K.

do not worry about speed, just focus on endurance. The stitches will go away as you build your strength and endurance. Make sure you are working your core muscles; that may help the stitches as well. You can try lifting your right arm as you run if you get a stitch, that may help to alleviate it. A really great way to start running is by following a structured program; Couch to 5k is a very popular one. Make sure you are wearing good shoes or it can cause injury down the road.

Couch to 5k is great.

I personally have two methods for when I start back running, each spring.

1. Increase distance slowly. I gradually get to about 5 miles every other day. 3 miles normal days.
2. Intervals. 30 seconds sprint, 15 seconds rest(walking).

I concentrated on endurance at first. I set a goal of 25 minutes straight at first, then upped it to 30, then 35 etc and didn't worry too much about the speed I was going at or anything. I just wanted to show myself that I could finish what I had started. After that I set goals of 4.5km, 5km, 5.5km and let go of the time aspect - again just used the endurance I had built up to show myself that I could reach the goal I had set for myself. After I had gone through all of those stages I felt confident enough in myself to start stretching myself speed-wise. It's a really personal thing I think. For me it was simply more motivational to not worry too much about speed/distance at first as it boosted my confidence (and therefore sparked a desire to head out again) more to see that I could keep running for longer and longer periods of time in one go at the beginning.

Oh and I used to get stitches all the time, but I never get them now.

Forgot one thing: one of the rules of running is do not increase your distance more than 10% per week. Every week add distance, but don't go over 10%. You will find the longer you have been working on your running, the faster your speed. After you have been running for longer, you could start playing around with speed work, but I would think at this point you should just focus on endurance. Good luck!

This, exactly. It is tough because you feel so much stronger so quickly, but it is VERY easy to burn yourself out or injure yourself if you increase distance too rapidly.

Couch to 5k is awesome. And if you're getting stitches, it's because you're running too fast for now. Go a little slower.

If you don't want to do C25K, intervals are still a great way to increase endurance. Run for 5 minutes, walk for two, run five more, walk for two... repeat for a half hour. Do that three times a week. Then try running 8 minutes, walk for two, repeat. Keep increasing your running time and decreasing your walking time until you can run as long as you want. And even if you have to keep adding a minute of walking here and there, that's perfectly fine, too.

It's different for everyone. I started at 5mph, but I know others that run at 4 or 4.5. If you're on a treadmill, start walking and keep nudging up the pace until you have to start running.