running - how do i start?

[VicarInaBooTu]

please avoid saying put one foot in front of the other quickly! lol

i really want to start running but not got the first clue how to do it. i tried it in the summer, did too much too soon and thought i was having a heart attack!

so how do i start? any good podcasts i could download and stick on the ipod to get me going? and what shoes?

cheers for any help - really (really!!) need it!

got the bleep test coming up....need to get fit enough to do it!

wouldnt mind losing a few poulds either!

[ShowOfHands]

Honestly, bupa running programmes are brillig.

Proper running shop that does gait analysis.

You don't start by running. You do intervals of walking/jogging.

[IdrisTheDragon]

I found the coach to 5k podcasts great - I started in April and did 10k yesterday

[Ivykaty44]

there is a download program on here somewhere to get you from no km to 5km in 9 weeks

starting three times a week with 60 seconds of running intersperxt with walking for thirty minutes.

it is good and gets you walking ast and just a little running at irst.

the idea is you download the music and this guy talking so you listen and do what he says when you are out running wlking

here

[wheredidmyoldlifego]

Totally agree with ShowofHands - you don't start running by running!

Do 1 minute walk, 1 minute quick walk (or a jog if you're up to it), repeat that 10 times and you've done 20 mins on your feet, and doing exercise. Do this 3 times in the first week.

Then do one min walk, 2 min jog, and again for another 6 times and again, that's a further 21 mins a day exercise - repeat three times. And with this one, your breathing will be easier and you'll get fitter more quickly than if you just try to run / jog straight away.

3rd week you could try 2 min walk, 2 min jog - repeat for 6 repetitions and you've run and walked for 24 minutes - so this way you're increasing your time on your feet, distance and ability to run. Again repeat this again twice more in that week.

4th week - try walk 1 min, run 3 mins - do this 6 times and you'll find it harder initally but this works out at again 24 minute work out - but more running!

5th week - try 2 min walk, 3 min run, 1 min sprint - do this one 5 times and you're up to 30 mins exercise and probably doing about 2 miles!!!

So by the end of the 5th week, you could be running / exercising for 30 mins and doing nearly 2 miles - repat this 3 times in week 5 and you're running / exercising 6 miles in one week!

Then week 6 - 1 min walk, 3 min run, 1 min sprint - repeat 7 times in total and you're up to 35 minutes.

Week 7 - 1 min walk, 4 min run, 1 min sprint - do this 6 times and that's 36 minutes in total.

Week 8 - 1 min walk, 5 min run, 1 min sprint - repeat 5 times and that's 35 mins and probably 3 miles? So repeated 3 times in one week and you're up to 9 miles running / exercise in one week!!! In only 8 weeks...who'd have thought it?

Week 9 - 1 min walk, 6 min run, 1 min sprint - repeat 5 times and that's 40 mins exercise.

I know this works as I've done it.

Not easy to start with but does build easily - you can physically see the imporvements very quickly and in 3 months, you could be up to 10-12 miles running per week.

The sprinting (fartlek sprints) helps increase your cardio capability (so you can run more and recover more quickly) whilst the increase in time on your feet helps your skeleton get used to what you're asking it to do. If possible, run on soft ground in the park (around the football pitches) as it's easier on your joints.

Good luck!

[Chinwag]

I started with the Bupa Couch to 5k, which was great.

I also have joined this ladies running group, which has various groups throughout the country. Mine does a beginners group, a 5 & 10k group. It caters for all kinds of ladies and abilities.

womensrunningnetwork.co.uk/index.htm

Good luck

[VicarInaBooTu]

ta all.... will have a look at bupa and the link from ivy...ta very much. really need to start!

[VicarInaBooTu]

oko doke! ive downloaded the couch to 5k...got my ipod fired up and went today to buy running shoes!
tomorrow is D day! wish me luck...i may need it.
i wish i had somewhere nice to run but for now ill stick to the local park!

[Merle]

Just discovered this thread. Good luck for tomorrow. Hope you enjoy it.

[ThatVikRinA22]

well i did the first podcast - i really enjoyed it and the fact that its only 30mins out of my day is even better!

think im going to ache like buggery tomorrow though! my hips are killing me already.

i cant run again until thursday - so im planning to run thursday and again saturday.

would anyone care to give me a gentle push on thursday please to make sure i go! im trying to do it when the park is quiet so i went about 2pm today. will do the same thursday.
ta!