Any advice from runners out there?

Hi,
I have just started the Couch to 5k training programme
http://www.coolrunning.com/engine/2/2_3/181.shtml
you may want to try that so you don't burn yourself out and don't forget to stretch before and after your training

Hi, congratulations on working toward your goal! Here's my advice as a fairly new runner myself.
-Most of being ABLE to run is in your head, not your muscles
-Running with a partner is a huge motivator, especially if you are a little competitive with them
-Don't always stop when it starts to hurt. Most of the time you can work through it, it will either go away or go numb.
-If you use music, don't assume it should be fast. A slower tempo will help you find your pace without exhausing you
-Go ahead and sign up for your first 5K as soon as you can do a couple of miles. You don't have to have the mileage under your belt first. Worst case scenario is you will have to walk some, and then it will be easy to beat your personal best the next time out. Races are very different than training too because that atmosphere gives you lots of adrenaline power!
-Don't be afraid of hills, some intervals are often better than flat work to me.

Good luck, don't give up!

Things you shouldn't skimp on

1) good quality FITTED shoes
2) good quality bra

get good shoes and replace them often! nothing is worse than running with worn out shoes. and find a training program you like and can stick to so you have mini goals. a lot of people on here have great things to say about couch to 5k. i personal like the training programs on hal higdon's website. he has training programs to take you from walking all the way up to a marathon with 5k's, 10k's, and half marathons in between. and stick with it! i promise it gets better the more you do it! good luck!

Another suggestion here for the C25K program. It's like working with a trainer - Running is something that's difficult to figure out on your own, how much you should run, how hard you should push yourself, etc. C25K is GREAT because it starts off at a very low level of running and builds up your endurance (and confidence!) through nine weeks. From there, you can graduate to doing a 10K and then a half marathon. It will probably take at least a couple of years of running experience before you are ready to run a full marathon.

As far as shoes... Get fitted for sneakers at an athletic store, by someone who knows about running shoes. This is a must! The fit is very important because depending on the arch of your foot, you are very likely to either over- or under-pronate your ankles which makes a huge difference in the type of sneaker you should buy.

Sign up for a 5K race around August and then start working your way through C25K

1. Start slow and be patient. Do not worry about pace, distance, etc.

2. Buy a heart rate monitor. 180 minus your age is where you want to train. (180-24 = 156 bpm). So stay in the range of 146-156. That may mean running for 3 minutes and then walking for 30-45 and then running again. Slowly warmup and slowly cool down. If I am doing a 40 min run I will warm up for 10 minutes, run 20, and cool down for 10. Most people want to go to hard/long to fast. This greatly increases your risk of injury and sickness. Try this for a minimum of three months and you will be amazed at how fast your pace and endurance will pick up. Record this information every 2-3 weeks. Your first month you may be at a 12 min/mile pace. Second month you may be 11:20, next month you may be 10:20. It won't be long before you are running sub 8 min miles.

3. Every 4th week reduce your time and mileage. This recovery will improve your performace and reduce the risk of injury.

4. After each workout drink a good recovery drink. Choc Milk works for me. Health supply stores/GNC will have several varieties.

5. Don't run every day starting out. Try running every other day and if you do back to back days make the second one a short run.

6. Your hamstrings will get tight if you are new to running. Running with tight hamstrings will cause your knees to absorb more of the shock. Stay loose (reason for long warmup, long cool down, and recovery drink).

7. If you are serious about a marathon I would see if there are some local run clubs are start entering some 5ks just to make friends that like to run. You are going to be logging some slow miles in your training and training with friends keeps your interest up.

8. This is something I wish I had started earlier. Start a diary. Record your pace, distance, how you feel, etc. Write down quotes that inspire you, etc.

There are alot of good fitness/running/endurance forums out there. www.slowtwitch.com is mainly triathletes, but when I started doing tris in 2003 this is where I met my coach and learned most of what little I know about endurance training. Good luck to you.

I don't know anything about C25K and how that works.

But I was a lazy *kitten* who started running with some help from Frank Shorter's book on running (which is great really). Here's what he says about the beginning phase:

Start with 30-minute runs 3x a week. Run in "talking pace" so that you can still converse without much difficulty. Bring a friend if you have one, because it's easier together.

Once you've done this for 3 or so weeks and you are comfortable and notice that you can run faster/longer during those 30 minutes, you can change it up a bit to make it harder or longer, or add intervals. By that time, you'll know a bit about what running feels like and how your body deals with it, too. If you want, you can sign up for a race and start a training program.

Edit: I run regularly and have for a while. I started out just trying to run without having to take walking breaks. Now, a few years after I started, a typical week for me will include one round of intervals (uphill or flat) and one "longer" run of 10km or more.

My favourite kind of interval is 4x4: When I do this, I warm up at a moderate pace for 15-20 minutes. I then run fast for 4 minutes getting my HR up to about 185 (this will vary! my max HR is high). Following the 4 minutes of running, I walk for 2 minutes. Then I run another 4... I do this 4 times (4x4, get it? :P) This really improves your form and endurance.

In the beginning of my running career I also had to pre-stretch. I would warm up slowly for 10 minutes, then I'd have to stop and stretch my calf and thigh muscles thoroughly. I did not count those 10 minutes towards my running time. This I did to avoid cramping, and it really worked. I also made sure not to run on a full stomach (because that also makes me cramp up).

It took me a good while to get to the point I'm at now. I was never athletic or into sports before. I've run a marathon (half) and I'm racing again this summer. I still feel tired when I start a run sometimes. But you can always push yourself so much more than you think you can! And it feels so great afterwards!