How do you start running?(51 Posts)
Not literally, I understand that you have to put one foot before the other... but how do you become a runner?
I've decided to perhaps give it a go, what with it being free and all that. I went for a run tonight, without any preconceptions and was quite astounded and because I only made it round 2 blocks and was home in 5 minutes
I was out of breath, sweating, my legs were wobbly, hands shaking and ,my lungs felt like they were on fire! Now my breathing is back to normal I can feel the good feeling that exercise brings. However, how can I start running for more than 5 minutes without feeling half dead?!
I started with run a minute walk a minute, because my marathon running dh said that 20 minutes exercise more beneficial than 5. I have the programme he wrote for me somewhere, I remember next step was run 3 walk 1. I ran a 10k that year.
I was the same the first time I ran but within a couple of days I was going noticeably further/longer every time, just slow to a walk when your breathing gets irregular or you get too tired and once you get your breath back up the pace again. You´ll be surprised how quickly you increase your stamina
Sounds like you have started! There is a thing called 'jog scotland' where little groups are organised and go out together. Maybe you could find a similar one in your area? It si split into groups who have similar abilities so you do not feel daft!
Another good idea is a magazine called 'runners world' which has loads of good articles to inspire you, and loads of ideas on how to start running. They also have a great web site. There are training guides on line there as well as in the magazin.
Other than that - if you do that 5 min run three times a week for a few weeks then increase to 4 for the next 4 weeks, and so on, before you know it you will be running for 30 mins!!
Just keep it up. I only do 15 minutes a day, but I can now do it without stopping or collapsing at the end so will lengthen, but only a little at a time.
IF you google 'couch to 5k' there's an eight week plan to get you going.
There's also a plan available on the BUPA website.
Couch to 5k podcast. I can't recommend it highly enough. The programme is on coolrunning.com here and you can get podcasts from itunes that take you through it week by week set to music and telling you when to run and walk.
It's interval training which means you start with short runs between walking and build up the running. I built up to 5k in less than 3 months and did the race for life in under 35 mins I was soooo not a runner before.
Give it a try. It's fantastic!! There should be a thread on here too where you can report on how your doing and get encouragement from others doing it.
I started with the BUPA 5k regime and have gone on from there. I'm addicted now...
Thanks for the advice! I'm currently downloading a podcast from itunes for the couch to 5k- hope that helps, looks quite mild to begin with
what a brill thread, im tempted by the above link,
this looks great, but on itunes there are so many apps etc, which do you go for? Is there one that changes the pace of the music as you change from jogging to walking etc?
I started running with a group 3 weeks ago and we run five minutes then regroup behind the slowest runner and after a minute run again for 5 minutes. It's fantastic.
I also advise you to make sure you do get proper running shoes, I didn't and luckily as I only just started I didn't do any damage to myself but I have found that as I am flat footed(worst case of fallen arches) this caused all the pressure/impact to go straight to my knees and not to my feet when I run.
Robeena is absolutely right about running shoes. Go to a proper running shop where they test your running style so you get exactly the right shoes. This is the expensive bit, ime, but still much cheaper than joining a gym or something!
Also mapmyrun is a great site for working out running routes (also highly addictive!).
In the beginning, make sure you make regular time for yourself to go running. After a while it's such a habit it won't matter, but I found for the first few weeks that having me and the rest of the family know that between 6-7 on Tuesdays and Thursdays and on either Saturday or Sunday evening was my running time helped to make it a fixed habit that no one was allowed to interfere with. It did help that dp is very supportive.
Also don't care about looking crap. I still sometimes wonder if I look like I'm trying to do that mad speed walking rather than running cos my jog is so slow, but after all does it matter - I'm having fun and have been much healthier!
runnersworld.co.uk has lots of great information. There is something for everyone from beginners to pros.
As has been said, starting slowly at a run/walk pace and gradually increasing the distance each time is a good way to start.
Right I am inspired, my friend and I have signed up for the BMF 5k, which is exactly 2 months today, I am going to do my Week 1 Day 1 of the couch-5k tonight, even though when I run I look like phoebe from Friends!!
Have a look here I used their 6 week 5k programme to get started.
Well I have just done the Week 1 Day 1... oh my gosh I am so unfit!!
1. Get some good shoes and a sports bra.
2. Go out one morning early or in the evening. You will be self-conscious to start with so it's easier to try and avoid lots of people seeing you. This will pass soon enough BTW and after a while you won't give a toss who sees you.
3. Plan out a quiet route of about a mile and go for it.
4. Find several different routes of about a mile and swap between them to avoid boredom.
5. Don't run more than once every other day.
6. Expect to feel like crap the first few times. That is normal, as is mild aches and sstiffness the next day. But sharp severe pain is not!
7. Don't take water it is just a hassle - you don't need it for short distances. But drink plenty when you get back.
8. Do some stretching to your calf and thigh muscles before and after.
if you persist with this you will start to notice a difference in stamina within a few weeks and a sense of acheivement much much sooner! Get an OS map or use Google maps and plan longer routes - it keeps the interest going and you will find yourseld going further and further just because you want to know what's there.
have fun Best thing I ever did. I love it but am grounded atm because of a sort foot and am climbing the walls
I am inspired! Have just decided to ditch the gym membership as I have not managed to get there for about 3 months, and we live next to one of the Royal Parks, so have it all for free!
Thanks everyone for the tips
Well done, sounds like you've started already!!
I agree that walk/run is the way to go, you will soon be able to run more than walk. Also dont run too fast...i.e a slower pace for longer is better than short but fast.
Also as OrmIrian says good shoes and a sports bra are essential. Even if you dont have massive norks and dont think you need one you do!!
Oh yes, don't be afraid to walk from time to time. I frequently do 10 miles plus and I will sometimes walk the odd few yards to give tired legs a rest.
PS...if yo do have big norkage my top tip is to double-bag for zero bounce!
Another vote for couch to 5K. I started Jan 08 and by june 08 was running 10K +. I gave up July 08 when I found out I was pg. Just started again and been able to miss out some of the earlier weeks but doing it again as great for hte gradual introduction. Have recommended it to lots of people who say 'I can't run' and they get to finish it and keep running. My 65 year old mother is doing it too.
Also agree re 'double-bagging'. Am breastfeeding so boobs significantly larger than sports bra allows for so am wearing 2 feeding bras to run at mo and seems to be doing the trick (haven't knocked myself out yet ).
Good luck ! Have patience nad you'll get there.
Thanks for all the tips everyone. I am not large of norkage but I am large of bum hence deciding to give this a go.
YorkshireRose let me know how you get on with your first run!
I downloaded this app onto my Ipod touch and the best thing was it worked in conjunction with the Nike+ (that I bought ages ago but never got round to using!)
Doing W1D2 with my friend on Friday...
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