honest advice for a new runner

Thanks. I'll just use the hit/sweaty/out of breath meter I think!

There are complicated things about slow twitch and fast twitch muscle fibres and some of them will be ok in a good hiker like you but others you will have to build up.

I don't really understand most of it it but if you are scientifically minded you might find it interesting . Again you can google it or try running websites .

Some people really get into all the geeky stuff and find it very motivating . Whereas others ( like me ) go out and look at nature . Takes all sorts

Well it depends

Not flat out , or you will have to walk/ stop in the rest bit and you should be able to jog / walk

It's ok to do some faster and some slower , that will improve your speed

Or you could run at your target pace for your race in the ' run ' bits and jog in the ' rest ' bits . That's assuming you have a target pace , if you don't that's fine, your target might just be to finish.

There are different types of interval training, you can google them . There's not really a wrong way to do it , as long as you are working hard enough that you get sweaty and a bit out of breath but not so hard that you are collapsing on the roadside !

I'll but in and ask a question if I may.

I've started a 10k running app. Interval running to build up to 10 k in about 12 weeks. I've not really run before, but I'm reasonably fit. I do a reasonable amount of hiking in the mountains where I live. Proper hiking, not just a country stroll. Anyway I'm more time poor now so I've taken up running. My question is, how fast do you run during the run 1min/rest 1 min type workouts. Flat out fast? Jog? 3/4 pace?

Hope your training is going well, running bug..

Drink lots of water, and take it easy. Make sure your trainers are fit for the job, wear a good bra, compact pants if needed, and walk if you feel puffed.

It's steady progress, and yoga helps with breathing - I'm not a fan of yoga and too my horror :) found that a few sessions of yoga helped my running capability.

Have you tried running outside - cross country? Look at bridle paths etc - more fun, also Mapmyrun is a good app for local runs. I never run outside with headphones btw. Can't hear traffic etc.

Don't do too much! I have run a 10 miles starting with C25K, then building up to 10k and then trying a 10 mile. I found I get bored running longer than an hour so have decided not to do a half marathon and just focus on 10k which is a great distance - a challenge but doesn't take too much time to train for.

I ramped up to 10k and then to 10 mile by doing 2 shortish runs (30-40 mins a week), one doing intervals to get used to speed. And then a long run each weekend, bumping up by about 1k a week until I was at 9k. I didn't run 10k until the race. For the 10 miler I bumped up by 1/2 mile per week and the longest I did before the race was 9m

Joining a running group is a great way to push yourself and to get advice on training plans. It is also fun to run with others and spurs you on, particularly on the days when you aren't quite in the mood.

Make sure you listen to your body. Rest if you have niggles or you'll end up with an enforced rest and physio bills!

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

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

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

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

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!

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.

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!

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!

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.

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

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.

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.