Come talk to me about running/jogging please

[CharleeInSpring]

I am looking for an excersise i enjoy, i used to love the gym but i really can't afford it, i have tried gym equiptment at home but i haven't found it enjoyable.
I love getting fresh air while listning to my mp3 player so im considering jogging or running..... good idea?

I am unfit and overwieght, i have been fitted and purchased a sports bra for my excessive norks and i have some decent trainers.
How do i start? distances/speed/times ect, i need something i can pick up and go when i have a free half hour.

I want to ask a few questions though for all you joggers/runners....

What do you wear?

Do you worry/feel vunerable about being alone in the evening? (i do a bit!)

If yes to above, do you carry an attack alarm or just stick to well lit/populated areas?

Do you carry water anything at all?

Is it a good excersise, will i get more toned?

Anything else i need to know?

[ramonaquimby]

decent pair of trainers (go to specialist store, not Sportsdirect with spotty teen to serve you)
sports bra
3/4 running bottoms and top
long sleeve t if it's cold

I dont run at night if I'm on my own, don't feel safe esp since I like to have my ipod on

don't carry water usually unless I"m on a longish run (longer than an hour)

yes is GREAT exercise, I am more toned when I'm running regularly

check out runnersworld.com - lots of good tips in there

[ramonaquimby]

www.runnersworld.co.uk/

[CharleeInSpring]

Thanks i will check it out.

Thats what i am worried about r.e the running alone at night, i will have my mp3player on so would be oblivious to any approching people.

I don't think i would do it when its dark probably on a ligth summers evening and in the winter it would probably be early morning before school.

[notyummy]

I wear an MP3 as long as it is light and feel safe; depends on area I guess. It is one of the highest calorie burns you can get, and excellent exercise.

It will feel uncomfortable (shortness of breath etc) and you need to work at it to get over that - a lot of female friends I know give up too easily because it does feel like hard work; but the results are worth it!

[CharleeInSpring]

Ok so when do i know when to stop and when to 'push through' do you start slow or stretch to warm up then get faster?

[notyummy]

First of all you need to make sure that you dont have some sort of worrying condition/injury that means you shouldn't be trying to push yourself.

Starting slow def good. Most sports scientist now say that stretching at the beginning makes no difference to performance and injury - you MUST stretch at the end though.

So, v slow jog to beging with for 2- 5 mins and then gradually speed up. If you are literally gasping for breath and cannot continue, then do the walk/run approach (walk for 2 mins and then run for 2 minutes).

I I think runners world that you were linked to earlier will have some good programmes for beginners.

By 'pushing yourself' all I mean is that you sometimes see people in the gym walking slowly up a slight incline on a running machine whilst talking to their mate. It will take you HOURS to burn calories doing that and you do not benefit cardiovasically. You need to be sweating/red faced and, yes, uncomfortable, for real benefits to be occurring.

[JiminyCricket]

I stick to well lit streets in an area I know so I can go and knock on someone's door theoretically if I feel threatened in any way - funny as half the time when I am feeling spooked i notice that kids are walking home from cubs and brownies at the same time, so you have to keep the fear thing in perspective I think, though carrying your mobile etc is a good plan I think. Some people prefer runningearly mornings? Not me.
Ok, two approaches to beginning running 1. run continuously, initially for 10 mins, but slow it right down whenever you feel out of breath, even if you are nearly walking, . This is good if you lose your momentum easily. then build up by 2 minutes each time you go out until you get to 30 mins. 2. Run for one min, walk for one min and so on. This is good if you panic about keeping going, as it gives you regular recovery periods and is a great way to build fitness. You should then increase the run time and decrease the walk time gradually, say 5 mins running to two mins walking, until you feel you can run continuously.
Give yourself rest days in between and start small, but set yourself a goal so you keep going in those initial painful weeks before you start enjoying it - say enter a race for life with a friend or something.
I started 3 1/2 years ago, 14 stone and size 16 with huge boobs. I've run 3 x or more a week ever since, and done 4 x 10km races and 4 half marathons, its a great de-stresser for me. I think the advice is to stretch after a run, but no need before. Do warm up gradually, but you shouldn't be pushing yourself in the early runs anyway. The aim is to run at a pace where you are able to breathe/chat easily [will be hard initially, but you will be amazed how quickly you get fitter]. Good sports bra will make a world of difference - or sometimes I wear two! Have fun, running is a great buzz.

[Furball]

download these podcasts onto your mp3 player and he will take you through, telling you when to start/stop.

I started with him 15 months ago - he is a miracle worker to get met out of my chair!

cheapy running clothes (tops and trousers) are every so often for sale in lidl and aldi.

[ProfYaffle]

I'm using this training programme for Race for Life at the moment and can recommend it.

I've run a lot in the past, haven't done it for a few years, but am getting back into it now. It's a really efficient way to exercise, imho you get very good results for the time you put in. Plus you don't have to stick to class times etc it's totally flexible to your timetable. There's no travelling to the gym/pool etc you just step out of your door and do it.

I'm lucky enough to live in a rural area so I run along footpaths and field edges which is lovely at this time of year. I don't feel vulnerable but there are a surprising number of dog walkers/kids/farmers around.

btw, I'm the world's worst runner, I am really slow, find it heavy going and will never win any races but that doesn't matter, it still works. I'm still getting fitter and thinner.

[MollieO]

When I run I have my ipod on loud enough to hear but not so loud that I can't hear what is going on around me. I run in well lit areas so tend to run in different areas summer and winter. In summer I run around the country lanes here and in winter I drive into the main town and run there.

I run for about 5-10 mins and then stretch. I carry a small water bottle (in the shape of an O - from running shops) in the summer. I run marginally faster than walking pace!

[mileniwmffalcon]

if you're starting from a very low base i highly recommend the couch to 5k as furball suggested. 8 weeks ago i'd never run a step and yesterday i did 5k for the first time. i found it incredibly helpful to have a programme to follow, especially one with podcasts, because i didn't have to think about what to do next and whether i could manage it, i just did what i was told at the time, and bugger me if it didn't work! it's not easy, just as you think you might be getting the hang of it it pushes you harder, but it really works. i found being on the thread incredibly motivating too, as you don't feel you're doing it on your own, and you have lots of people watching over your shoulder cheering you on and encouraging you to get out when you don't really feel like it.

btw i started running for exactly the reasons you give. i would never have imagined it in a million years, but i'm totally hooked on running now, i even enjoy it while i'm doing it, not just afterwards!

keep an eye on your shoes - if you're getting big aches and pains (as opposed to the general aches you get from unaccustomed exercise) you may want to get your gait checked at a running shop. many people need extra support than that given by standard trainers when they run.

i got cheap running kit from tkmaxx - they have a massive selection in my local one, i don't find i need water (running just over 30 mins at the moment), and i run first thing round the park - it was light at 7.30 even in the winter and there are loads of other runners and dog walkers about.

do it!

[OrmIrian]

I don't worry about running at night. I've been doing this for 2 yrs plus now and in the winter 2 out of my 3 weekly runs are in the dark. I do try to stick to well-lit areas. Country lanes on Sunday when I have more time.

No water. It doesn't seem to be an issue.

Good trainer and bra - other than that don't worry.

It is fantastic exercise. Energising and empowering. I don't know if I weigh less but I do know that when I really go for it (over the spring/summer usually) I slim down a lot. it's also a good way to get to know your area. I have mapped some lovely runs around the countryside.

I take mp3 player, tissue, ventolin inhaler and sometimes a debit card if I need to pop into a supermarket on the way home

[OrmIrian]

Start aiming for a mile or so. Then keep upping the distance. And just accept that it will be hard - if you stop as soon as it gets difficult you'll never get anywhere. There will come a point when it seems easier and you find you want to keep striving for further and faster. I am now reaching 9/10 mile distances. I never thought I would.

[hellion]

Started off with a run round the block. Then tried again with another run around a bigger block, then another. First few runs returned puffing and blowing like a steam engine after about 10 mins of running but slowly got better.

Then reached a mental block so signed up for Race for Life. Continued running around the roads where I lived - doing about 2-3 miles.

Reached another mental block - couldn't go any further by myself. Contacted a local runnning club and was pleasantly surprised that it did not just contain a load of 4 minute milers, but some plodders like me. Running with other people encouraged me to do longer distances that I would never have done by myself. Now training for London Marathon. By the way this is over several years (with breaks for children etc).

Good luck ... Let us know how you do. The hardest step is out the front door.

[Chinwag]

I have recently started running (well- jogging really!!)

I follow the Bupa plan, www.bupa.co.uk/health_information/html/healthy_living/lifestyle/exercise/running/beginner_5km.html
which starts you from not being able to run to 5k in about 8 weeks. It becomes quite addictive really.

I prefer to run early in the morning, and I don't feel unsafe, but I think it will depend on the area. I don't carry water, because I can't run that far yet! I eat a banana before I set off, and a glass of fresh orange, and drink lots of water when I come back.

I think it is good exercise. I had been going to the gym 2-3 times a week, and yet I hadn't developed any aerobic fitness.

The number one rule, I understand, is get running shoes from a specialist running shop. Expect to pay about £70.00

I hope that helps.

[Chinwag]

Don't know why my post did that!

[Wallace]

DO it

I started almost 2 yers ago with the BUPA 5k beginner training programme. It starts with mainly walking.

I did a half-marathon last year

[Wallace]

Good cross post Chinwag

[BCNS]

I run either after school run or in the evening.. I plug in the ipod have some slower tune on their first and they then speed up in beat and then slow down again.

I don't worry about being approached as I take the dog with me.. she soon lets me know if anyone is approaching.

agree with good shoes and good bra.. and the couch to 5k.. all fab stuff

you'll love it

[Chinwag]

Yep Wallace. Great minds think alike.