How do I start to run?

[lavenderbongo]

Made a big decision this weekend. I am re-starting my wieght watchers plan and I want to learn how to run.
My sister has just completed another half marathon and I would very much like to be able to do the same one day. The trouble is I am about 4 or 5 stone over wieght and can only run about 20 yards before getting very out of breath and red in the face.
I can jog on Wii fit for 20mins OK but I guess this must be much easier that proper outdoor jogging.
Does anyone out there have any advice or guidance on how I can make myself fit and capable of being able to run a marathon? I really do not have a clue how to start.

[autodidact]

Get a pair of running shoes and get outside and run.:) Start with 15 mins and add a minute a time. Or do couch to 5k.

[TheNextMrsDepp]

I second Couch to 5K - it really really works, takes you from being a complete non-runner to being able to run 5k in 9 weeks. It starts very gently with run/walk intervals and I promise you, it is ace! I started it at the end of May and by the beginning of August I was able to run 5k three times a week. Lost about a stone too. You can download podcasts by a nice Californian chap called Robert Ullrey who talks you through it and tells you when to run/walk.

I have to disagree with autodidact slightly - don't even THINK about starting with a 15 minute run - you'll get knackered and give up before you've started. Couch to 5k starts with 60 seconds, and that's quite enough for a beginner imho.

Good luck - go for it!

[lavenderbongo]

Thanks autodidact. Does the couch to 5K really work in just 7 or 8 weeks? For people who are carrying a few extra (or a lot!)kg of wieght?

[autodidact]

It definitely works.:)
Maybe tnmd is right about not starting out with 15 mins. I don't know much so will definitely bow to her greater wisdom. Was thinking that if you're managing 20mins non-stop on the wii it might be doable but I've never actually tried running on a wii and I suppose moving along in the open air may be more tiring!

[canyou]

Couch to 5k is fab :)

[Joby1970]

Most mags recommend you do one minute running (at a speed you can manage) followed by two mins walking & repeat.

[thighsmadeofcheddar]

How often do you need to run per week to do couch to 5k? Would twice be enough or does it need to be more?

[TheNextMrsDepp]

The programme suggests three times a week, but you can stretch it out (or repeat weeks if you don't feel ready to advance).

If you can only do two then that's better than nothing.

There was a huge thread about Couch to 5k in the Sport & Exercise topic which kept me motivated throughout the programme - you'll get loads of support if you want it.

Just so you know, I had NEVER run before, massively unsporty, unfit, overweight, over-40 - and it worked for me.

[Spinkle]

I ran a marathon at a shade under 20st.

Fat people can run.

Just slowly, that's all


(Get proper shoes though, not the 'running shoes' you get in JJB)

[lavenderbongo]

Well I have done it for three days now and my legs ache! But I do feel better in myself. I am doing Wieght Watchers as well so that probably helps as well. So thanks all for the recommendations.

[ClimberChick]

when you run, do it so slowly you'll probably be faster walking. The action is different though. Then once you've done a distance, next time you know you can do it. Also as you get fitter, you will automatically adjust your speed. The trick is to make sure your not out of breath.

Once you get up to a mile, you can start running sections of it faster. Once you can 'properly' run a mile then it training as normal. When you increase distance, do it slowly. Then later in the week do a shorter run, but as fast as you can. Slowly ramp up the distance

[Shaxx]

I did the couch to 5k earlier this year and I did it on average, twice a week.
Its definitely doable though it will take longer.
I now run for 30mins quite happily and love it.

[RoxieP]

Go to runners world website and their is a walk/jog programme that builds you up slowly.

[scouserabroad]

Couch to 5k is ace, it was the first exercise I did after having the DDs - two pregnancies in two years and had gone up about six dress sizes , and before being pregant I was a 15 - 20 a day smoker, and used to get out of breath just walking upstairs. I started going running 2 or 3 times a week and managed to run the 5k in just over three months... never even got breathless or sore or anything! Ace, I tell you

[conquita]

thanks so much to the angel/TheNextMrsDepp for posting the podcast thingy, I started it for the first time yesterday and it is brilliant. I want to go again tonight but he does say to give your body a rest inbetween runs. But this is just I have been needing. I love his voice and the music is good too! a great recommendation in deed for beginners, and who knew how long 60 seconds actually feels like!

[eandz]

i've been wanting to do this for a long long time.

i just don't have the motivation. :(

[conquita]

eandz - it is brilliant, seriously if I can do it you can. It is not hard at all, it is fun, I walk along and imagine how sexy the guy who is talking is, and if he has rippleing muscles etc. I can't wait to run again but I must abstain as Bob instructs me to.

[eandz]

haha, no i don't have the motivation to get off the couch actually.

i feel soo useless and ugly. maybe i should start a thread about how i just can't get my butt off this sofa. :(

[conquita]

DO IT! you will get lots of support. Once you start, you will get into a habit of doing exercise after two weeks. It will become part of your life and you feel alot better for it. Believe me please

[eandz]

aww conquita

i really want to. believe me, i really REALLY do. I just don't know whats wrong with me.

[conquita]

Download the podcast and try it once. See how you go. Just give it a chance. It is really uplifting and is only half an hour.

[eandz]

ok, i'll dl it. fingers crossed that i'll be able to leave my couch though.

[Weemee]

Heart rate training is a great way to start running. "Look at www.amazon.co.uk/Total-Heart-Rate-Training-Customize/dp/1569755620/ref=sr_1_2?ie=UTF8&s=books&qid=1289923068&sr=8-2-spell&tag=mumsnet&ascsubtag=mnforum-21" It stops that awful muscle soreness and all you need is a heart rate monitor which you can get in Lloyds for a tenner. Good luck!!

[RoxieP]

Do you think couch to 5k is safe to do when actually pregnant? I'm not a complete beginner - I did a half marathon in very early pregnancy before I found out - but I haven't done any running since. I was thinking of doing the couch to 5k on the treadmill at the gym with a HR monitor on, so I can watch my HR and adjust pace if I feel uncomfortable. I'm 32 weeks, but I want to get back into exercising gently to halt weight gain/increase energy levels.

[Weemee]

@RoxieP

Wouldn't say that restarting that amount of exercise after a break at 32 weeks is a great idea. It would place a lot of strain on your joints. Walking would be better but would def speak to GP and/or midwife before starting that sort of activity at that stage of pregnancy.