Please could someone help - starting running!

[TheGoshawk]

I can manage 1.4 miles (the field I run round) if I go very slowly. It has quite a lot of up/downhills. I'd appreciate some help with getting a bit more serious, 2 weeks into my new hobby!

How do I warm up/cool down?

Should I go for slow but increase distance, or speed up over same distance?

How much should I add on, how quickly?

Pelvic floor! Bloody hell! Tena lady/Always Ultra, empty bladder I still piss myself. Booked an appointment with gp. This normal?! I've delivered 2 children but not for several years!

My legs muscles (esp calves) get really tight though it goes.

Thanks so much if you can help

[ChallyCreaks]

I did the couch to 5k which builds up time running gradually. I walk for a few minutes to warm up and down at the end.

I can now do 5k fairly comfortably and am working on speed now as I am very slow.

[CMOTDibbler]

Def do couch to 5k - the interval running technique will help you go further and faster

[TheGoshawk]

Great thanks. Downloaded! Going to enter a race for maybe September? 5k by then? How does that convert to miles?!

[CMOTDibbler]

5k is about 3 miles, so would be no problem at all in September

[TheGoshawk]

Oh great! Something to aim for. Thank you. Any more tips?

[Asleeponasunbeam]

Sounds fine. I use an app called 'runkeeper' which has a variety of training programmes to help motivate. I'm training for a half marathon in October, having started c25k last year.

I'm bumping, really, for pelvic floor advice. But might just start a new thread.

[FruitBasedDrinkForALady]

Runkeeper is really handy. I run 4/5 km 2-3 times a week. My pelvis is in tatters after DS (2) and when I started, I found running wasn't great for it Asleep. I do bootcamp twice a week which has a lot of core and general strengthening which works for my pelvis. After about 8 months of bootcamp, I was able to run without pelvic pain and very damp pants.