honest advice for a new runner

[runningbug123]

I have posted in sport by accident so have reposted here!

I've just started running, well I have been trying for a while and I kept giving up far too easily.

I have no excuse my H bought us a treadmill and I am booked in for a 5k next month.

I have started from scratch and last Sunday struggled to do a minute. I downloaded the couch to 5k app and pushed myself today and did the podcast 25mins and ran for 16minuted of that and 10continous minutes after.

For a absolute beginner who is not fit, I'm carrying a bit of extra weight. I'm 5"3 and weigh in at 11 stone 9.
How long would it take me to get upto a 10k? I am on the treadmill 5 days a week and still feel I'm not pushing myself im not sweating buckets when I finish.

And is there any apps that could help me from a 5k to a 10k??

For someone who hated running / jogging last week I seem to be really enjoying it.

I am forcing myself into this as I am surrounded by runners who go to all the events and get all the medals and I'm younger than them and feel a bit silly to be honest. I really want to do that!

[BikeRunSki]

Work through the C2 5K, but build in recovery days too. If you're going well, do the c2 5k every other day, do you'll end up doing it more than 3 times a week.

I find that once I get up to 5K comfortably, I can push my distance by adding 1K to my runs every week. On the nhs C2 5K I think there are podcasts for "5k graduates" to work on distance and speed.

Have you thought about Parkrun?

[lljkk]

Lot of questions.
You are doing this for medals? (What do adults do with their medals, anyway?)
If you are motivated, the rest will happen when it should. Whenever that is. Why do you want to go 10k?

Plan is couch to running a 5k event in 4 weeks? Or would you be satisfied to part walk /run it?

[slebmum1]

Work through c25k, don't skip them! It's about building up your fitness not injuring yourself and giving up !

[VeryPunny]

Easy Tiger! You are on a fast track to injury if you carry on like that - too much, too soon. Get a C25k app and stick to it - frankly it's very ambitious to go straight to 5k in four weeks from scratch. Have you got proper running shoes?

[runningbug123]

If I have to part walk my 5k that's fine by me. The way I look at is, whatever I have achieved by then will be amazing. I am not a runner and for me it will be a huge achievement.

Last week in 5 days I went 9.5 miles, that's 9.5mes than I did the week before. And it is for me to hopefully loose weight tone up and get fit. It's not about the medals but I would love to get one! That's my goal that's what's pushing me.

[runningbug123]

Yes proper running shoes and running bra is arriving tomorrow.

I started part way through the couch to 5k app and will be starting on week 5 tomorrow.

[Kr1stina]

What punny said. Follow the c25k properly from the beginning or maybe week 2 or 3. . If you don't follow a proper programme you will get injured. Most beginners run too far and too fast and too infrequently . Especially as you are running without proper shoes - very naughty !

Once you've finished c25k , do park runs or similar . You will get your times down and your fitness up and have fun .

There are plenty training programmes on line for a beginners 10k. Follow one religiously .

If you want to get faster and fitter you should also do some cross training . So don't run 5 days a week - run 3 or 4 days and do something else on another two days - like cycling, swimming or a gym class. You need at least one rest day a week.

[ItsAllGoingToBeFine]

Not being able to run a minute when you start is really common, and something that really put me off as it seems to be the minimum acceptable in a training plan.

You need to run outside too - a treadmill is very, very different.

You could do a 10k now if you wanted as long as you could be disciplined about walk/running it rather than pushing yourself too hard and injuring yourself.

Personally, I found this book really good and at a realistic level of beginners'
www.amazon.co.uk/Zest-Susie-Whalley-Lisa-Jackson/dp/1843404346?tag=mumsnet&ascsubtag=mnforum-21

Oh, and when you are doing a run interval, you don't need to break into a full on run, a slightly faster shuffle will do, and will be more sustainable initially.

The Zombies Run app is quite good fun, and I think they may do a more beginner version now.

Do your pelvic floor exercises - running will give them a hammering, which is good for them if they are in good shape, but if they are not it might be too much.

Do strength work, it will help with your running.

Never stretch before you run.

Stretch after your run, and do yoga, running can introduce lots of imbalances in your muscles and these over time can lead to weird gaits and injury.

[MorrisZapp]

I started running last year without any training programmes. I just built it up and went slightly further each time I ran.

I got to 10k in about three months, and half marathon in about six months.

I'm a similar height and weight to you, I lost weight by running last summer but regained it in the winter. Hoping to maintain better this time.

Races are thrilling and absolutely worth aiming for, I've entered four this year.

[runningbug123]

Wow thanks for posting everyone really helpful.

Pelvic floor exercise?? Is that Pilates? Sorry I am clueless. Yoga may be really good for me I am a ex dancer years ago and my balance is pretty good.

[runningbug123]

Morris that's amazing. Wow

A half marathon just seems sooo far. I don't think I could ever do that.

[kinga1981]

Hi. Do a lot of plank. This will really helps with running. And remember to stretch after! Very important. You are doing well. 5 days a week training will get you to 10k in no time. Good luck!

[runningbug123]

The plank, wow that looks very hard.

I have a good stretch and I do some Zumba cool down videos and I love that as you feel refreshed after like you've not done a workout. I also take a protein shake.

[SantasLittleMonkeyButler]

Did you really say you struggled with the one minute run last Sunday but have moved on to the 25 minute one already?

I am currently on Week 7 of C25K. I also struggled with the 60 second runs on the first day, and am now completing 25 minute runs. I couldn't have skipped parts and got there in a week though! I have completed each podcast in the right order and taken at least one rest day in between each run.

Now that I'm running for longer distances, I have found the need for decent running trainers and a sports bra though, so definitely agree with that for your 5k!

[ArgyMargy]

Can you not read, Kr1stina? She said she has proper running shoes. For god's sake she's not doing a marathon. 5k is nothing. How about a bit of encouragement rather than telling her she's doing it all wrong? Well done OP you've caught the bug. You'll be fine and before you know it you'll have lost that bit of weight and feeling healthier than you've ever felt before.

[runningbug123]

Oh god no I can't do 25mins straight no way! Ive just finished day 3 of the 3min, walk 5mins, walk 3
Mins, walk and 5mins and on the 5min cool down I just keep up the flow and run until the podcast finishes and then cool down.

I do wear a sports bra crop top anyway but I have a high impact one due tomorrow.

I should of done the C25k from the beginning and with the rests but time has just got away with me. I've had a year to train for this but I am quite lazy. And to get out and just do it was a huge thing for me.

I went out last Sunday and got bored and out of breath and just gave up. Told my husband I wasn't doing the 5k and cried. I then realised I actually want to do it I just couldn't be bothered to put the work in.

[runningbug123]

Thank you Argy. That's very kind. Although I'm not actually loosing weight but I've lost inches I can feel it in my clothes. I am ditching the scales as off tomorrow and will weigh in at the end of the month.

[Missanneshirley]

C25k is a 9 week programme I think? It took me about 12 weeks as I wasn't able to get out as often as it said. But I couldn't run for the 1 min when I started and now can do the full 5k. There are then 5k to 10k apps which are very similar. The one I downloaded had had a wee breast cancer ribbon on it. Anyway my point is that I would have found it physically impossible to skip any of the weeks in C25k!

[runningbug123]

I've skipped some of the beginning ones and I push myself further than each podcast so when it goes to the next week I feel comfortable.

I think I will need to repete a few of them. I will be doing every single one from now.

I worked out 5 times a week I can finish the app and have I think 5 days spare before the 5k incase I need to recap any of them.

If I don't get to the end or have to walk on the day that's fine. It's just something to aim for and its pushing me at the moment.

I just want to get fit and healthy and hopefully a new way of life. I've ditched the fags back in January well smoke 2 a day and I vape but my god it's improved me. I am certain of I was still smoking 20 a day I would not be anywhere near where I am now

[Kr1stina]

Can you not read, Kr1stina? She said she has proper running shoes

Wow you are agressive margy ! As far as I can see see she said that her shoes and bra are coming tomorrow . So she's been ramping up her distance too quickly and not wearing proper shoes. Typical beginners mistakes , it's no big deal . But she asked for honest advice and I'm giving my honest opinion .

And you may think that 5km is nothing but it's not for many people . Don't be so patronising . The OP said that she struggled to run for one minute last Sunday . She needs to take it a bit slower or she risks injury . I'm sorry if that advice makes you angry but I think you'll find it's pretty standard .

No one is telling her she's got it all wrong . People are telling her to be smart and train properly.

Margy - If you want a bunfight , do pop over to AIBU. We prefer peace and love on the exercise threads

[Kr1stina]

Bug - you said you got bored when you were out . Have you tried listening to music ? Lost of runners find it very motivating / distracting .

I like to listen to podcasts and never get bored. Though I do get tired and out of breath

[runningbug123]

I have proper running trainers! Just a high impact bra I'm waiting on.

I couldn't not wear the right footwear. I had to run a bit to school as I was running late in flat boots. My god my shins hurt so bad I could hardly walk after.

[runningbug123]

I listen to music over my 5k app. It's so motivating with fast music I love it. Katy perry roar makes gives me incouragment. On the other hand house of pains jump around just made me bouncy and out of breath so I have taken that off my playlist

[Kr1stina]

You can download running music that's at the right pace for you , so many beats per minute . Some people find it annoying if it's the wrong speed

I'm glad to hear you are looking after your shins

[SugarDiabetes]

I'm at a similar stage to you OP and have just bought some barefoot trainers. Can't wait to try them!