How to start running advice

@TigerDroveAgain the only ladies running shoes that do a wide fit ‘D’ are onCloud, Brooks, Hoka and New Balance I think .. if you’ve been fitted before and know what type of shoe you need then I’d check those websites. If you haven’t been fitted and don’t want to wait for shops to open then I’d go to the gait analysis tools on Brooks and sportshoes.com (or others) and see what they say. ..hopefully they’ll say the same thing

I did c25k in late 2019 and then ran quite a few times during lockdown, around 4K each time, until the swimming pool opened in July and I stopped.

My running shoes are ancient and knackered (much like me!) and obviously I can’t get fitted. I read somewhere on here that Saucony are good for wide feet and not too pricey: does anyone have any advice? I don’t like running like I like swimming especially when it’s cold and muddy but I do need to get outside and exercise

@minipie not a fail - you went out & ran. You might not have achieved what you set out to but it's more than you would've sitting on the couch!!
I found this video helpful when I started:
m.youtube.com/watch?v=9L2b2khySLE

Oops sorry wrong thread! Got confused with the Couch25K support thread!

Had a bit of a fail today I ran w8r3, did complete it but had to stop twice to catch my breath. I think it’s partly going too fast at the start but also partly as it’s first day of period which is always a tired day!

So guess I need to repeat that one next time? It’s the first one I haven’t managed “by the book” so I don’t feel too bad.

Froglette that’s so awful you were hit by a motorbike. Huge respect for carrying on running.

kula I think I may try that once I get to the stage where I don’t need to drown out my ragged breathing!

I've found an audio book works much better than music. I download a really long one (30 hours) and only let myself listen to it when I'm running.

OP I started Couch 25K in June. I was so breathless initially. Relieved to walk after 60 seconds or 90 seconds. By the end of July I was running and loving it. Go slowly. Repeat weeks if you need to. I got to running 5km easily by the end of September. Then I was hit by a motorcycle. One of my legs is still hurt but I’ve been out for runs. Incredibly I can still do 4-5 km. so take it softly. Build up or repeat weeks. You can do this! X

I agree start with at least a couple of weeks of lots of walking. Try to walk for 45 mins x 2 every day and walk fast! Like “I was supposed to be there 10 minutes ago” fast. You should get a bit out of breath. Bonus points for pushing a 2 yo in buggy or pulling a scooter .

After a few weeks of that, try w1 of c25k again and you should find it do able. Hard but do able.

Avoid uphill! I’m on w8 of c25k and I still can’t run uphill...

General tips.
Go slow. Really slow.
Breathe out. (Breathing in happens naturally)
Think tall.
It's supposed to be tiring.

I run up to HM these days and still find short runs a challenge. I agree about the first 20 minutes... and C25k is mainly building up to that.
In winter, especially for a short slow run, warm up in the house first.

I did C25k 6.2 tonight... just because I wanted a short relatively easy run and to be talked through it. It's still a work out after 7 years and 11 HMs

Lots of sensible advice above, but the main one is that 90% of running is in your head. This is absolutely true. Your body was designed to run - so don't let your brain stand in your way.

If you think you can't run any further, you can. Just slow right down (even if it's almost to walking pace) and keep going. The feeling will pass.

And that's the case whether you're doing c25k or a marathon. That "got to stop NOW" feeling I used to get 45 seconds into a 1-minute run segment is now the one I get 22 or 23 miles into a marathon. It's about not letting that feeling take over, and pushing on.

In my experience, people who complete c25k usually aren't any fitter than those that don't - they're just more determined.

Good advice from bucket of coffee

I did cto5 k and I was sooooo bad first 2/3 runs but I did get better. Im running it easily no!!! However I will say that the time of year isn't great to start running I force myself to go now If I were you I'd start in April.

Oh and once you've practiced a little more definitely go up the hill. I had little choice when I started, either way after 1/2 mile I get to a big hill. All my practices are up hill, but when I did a park run which was all flat I couldnt believe how well I did, I keep thinking I suck because my PB 5km time is 32mins but the elevation gain is 105m and when I eventually hit that flat park run again I'll get me a new PB

Also I live on a hill am I best going downhill so I could potentially do the first bit or uphill to get more stamina?

Depends what you mean by "hill." Is it runable - ie are there pavements or a decent path? If so, definitely use that to your advantage. Start by going uphill, but very slowly, and save downhill for a treat on the way home.

If it's not really runable (ie there's no path and it's more climbing over tussocks/rocks/etc and very slow going) then don't bother with the hill at all; just warm up by walking downhill til you reach a well made path/pavement, and do your session on there.

If the hill is runable, then incorporating it into your training from the very start will make you stronger and fitter much more quickly. Otherwise you'll end up always struggling to run hills; won't get any of the benefits of running on inclines, and will always be thrown if there's an uphill section on any parkrun or race you do in the future. Good luck!

Go for it with the app! Slow & steady is key, even slower than you think & if you're struggling slow down a bit more. It doesn't matter if you could walk faster cos you're running & it takes a different level of effort.
I found this video helpful:

m.youtube.com/watch?v=9L2b2khySLE

If you're not even walking regularly I would start with that.

I've run previously but have been very lazy over the last few years. I'm walking every day and I'm planning to start running when the weather gets a bit better around March or April.

Don't run uphill. I've been running for 9 years and only run uphill when specific hill training is needed for a race. It's s special type of torture.

I agree with the others you're going too fast. This time last year I started a club which was essentially running c25k. They told us to run at a pace where we could talk to each other, if you were too out of breath to talk you needed to slow down

Definitely run, walk run. I'm trying to get to doing 10kms and I'm still doing that, I run 5km, walk a little then run again

Good luck

Forgot to say. Best of luck. It is such a good feeling when you can do it.

Im stalled on week 6 thanks to the injury resurfacing. But can’t wait to get going again.

You are running WAY too fast

I’ve rebuilt fitness from very unfit several times ( thanks to injuries) the ‘run‘ bit wants to be as fast as the walk just slightly bouncier. Keep it nice and slow. If you out of breath, it’s too fast.

You didn’t fail, just need to adjust technique slightly. 🙂

I run C25ks for our running club and spend most of the first couple of weeks telling people people to slow down, as others have said start off slow and then slow down .. your first goal is to build stamina by exertion and then recovery. Once you’ve built that then speed will come.

Ideally you’d have a flat circular route, but if you can’t do that then I’d run slowly down hill (assuming its not mega steep) and then turn round and walk uphill, then repeat. Remember that in the walk breaks your focus should be on ‘recovery’ ie getting your heart rate and breathing down rather than walking fast. Keep moving, but don’t fall into the trap of walking so fast you don’t achieve the goal of recovery. Its exertion and recovery that will improve your fitness..not sprints and fast walking !

When you start C25K, start slowly. You should be able to hold a conversation or sing along to music. In reality that may mean that you’re running only slightly faster than walking pace, but that is fine and you will get quicker as you progress and your fitness improves.

In terms of form, try to land mid-foot rather than on your heel. Lean slightly forward, shoulders back, head up (imagine a helium balloon attached to the top of your head pulling your head up as you run). Try not to slouch or hunch over, you want your airways to be open.

Spending a few weeks brisk walking first is a good foundation if you are going from nothing.

Don’t be afraid to repeat weeks until you feel confident to move on.

I agree with pp about starting with walking - fast and far for a few weeks.

Walking is great exercise in every way

I think rushing into running and experiencing severe discomfort just puts you off.

But if you chose to keep with the running I think a few things help you psychologically:

Whatever fitness you are, the first 10-20 minutes of running are the hardest. Your body has to readjust it’s energy requirements relatively quickly (warm up!) and it takes time for it to regulate your oxygen levels when starting a run. It’s suddenly got to pump more oxygen around so it needs a bit o time. After this time (20 mins) you do reach a plateau and rhythm that feels less painful. So expect pain, and don’t expect it to go away completely, ever.

Don’t eat before you go. I know controversial but with the above in mind, if it’s got to provide energy for digestion and extra oxygen, you just experience more pain. You will be starting with low distance so any body anywhere will have enough fuel to run for 30 mins.

One of the best pieces of running advice I've had was from a Pilates instructor.

She told me to lift your shoulders up towards your ears and then imagine that on the back of each shoulder blade is a little pocket, roll your shoulders back and drop them into the pockets. Now try to keep that posture while you run.

I have asthma and found this MASSIVELY helps my breathing when running, it helps me take deep breaths!

I'd start with a month of regular walking. Proper, fast, get out of breath walking and try to build up to 30 minutes at a time.

Then when you start the C25K you will have a base fitness to make it more bearable and you'll be less likely to give up.