Just started running - looking for tips, techniques, and a bit of motivation

Well done OP. All I will say is to take it steady and carefully. I also did Couch to 5K. I did everything right, following all the instructions and advice which included getting proper running shoes and doing proper warm ups, stretchings and cool downs. But I ended up with Achilles Tendonitis after about 4 weeks. The first symptom was when I couldn't put one of my feet flat to the floor, which was the strangest thing and I walked with a limp. The limp lasted over 6 months which was horrible and very painful. My GP recommended an exercise bike instead which has been great. I love it!

I started running for mental health benefits and stress management (just the usual work/life/parenting stressors) and that's a strong motivation for me - I've heard it described as 'moving meditation' and for me that rings true. I do other forms of exercise but there's something in particular about running that really clears my head and helps me to mentally reset. So see it as a way of looking after your mind as well as your body.

Keep a journal. Wrlte it, don't do a digital one. Write how you felt, what you saw etc, how far, ...

The hardest bit is getting out the door.

I used to tell myself I don't have to go further than the end of the street. I always went further.

Running often doesn't get "easier", you just notice over time that you can do more on the same effort which is satisfying.

There will be good runs and bad runs. A bad run doesn't mean that the next one will be hard. There's so many reasons for bad runs, sleep, fuelling, hydration, menstrual cycle, weather, immune system fending something off, recovery... sometimes you can identify why and sometimes you can't, but 99%* of the time your runs are a positive part of the big picture.

*yes, I partially regret that run on a slightly stiff ankle that turned into a 5k pb and the noticable start of achilles tendonitis 5 years ago, but hey it was a pb and there's not many of the 1300+ runs I've done that I could specifically regret.

On that note, I like to keep a record of my runs. The format has changed over the years. I started with a spreadsheet for number crunching, gained a sports watch (now on my 4th) and switched to a bullet journal style. I like it for the big picture, looking back and planning and it does help keep me motivated.

I’m fat and 53 and run 4km - 5km 2-3 times a week. Hadn’t run for a decade or so, so got going with C25K. I did get bored after about 5 weeks of C25K training, though, and just run slightly longer distances every time. Takes me around 35 - 37 minutes to run 5K.

When I was rather less fat, and in my late 30s I trained for a 5K run (my then 10 year old DD wanted to run the Race for Life, but needed an adult to run with her). Couldn’t stand the idea of C25K, so started by running 200 metres, and adding 200 metres every run. I managed a respectable 30 minute time (rather slower than my 10 year old, but anyway).

To get to the point, there isn’t one right way to get running. The important thing is that you keep going. I was also very careful to listen to my body. If my knees had been painful, for example (family history of arthritis), I would have accepted that running wasn’t for me.

50k road race... that's about what I might do in a month!
I couldn't imagine enjoying that however good the playlist I had but good for you that you do 😀
I hate running with other people too. Definitely prefer the loneliness of the short distance runner.
Edited to say: I prefer trail running too. Even just running on grass. I enjoy problem solving over rhythm.

I do a mixture. I probably run without headphones more than I run with them because I’m often with people. Even if alone I often don’t bother but for long solo runs or races I do.

I did a 50k road race at the weekend and I made myself a play list I knew I’d enjoy running to and had great time running along, I pretty much sang and danced the whole way. It was really fun! 🤩

@redboxer321fair play to you running with just your thoughts and breathing, I couldn’t do it! I do use the bone conduct headphones though, so can hear my surroundings and breathing.

I'm going to go even more against the grain and say don't listen to anything through headphones. Tune into your running instead. Concentrate on how your body feels, if you can push a bit from one lamp post to the next. Then slow right down to recover. As others have said, so long as you are running, you can't run too slowly when you start but even a tiny bit of speed for a very short distance makes you feel good, so long as it doesn't hurt and you can recover whilst keeping going.
That said, I'm unusual in that I don't like to be distracted but I think most people do so see what works for you.

I found a local running group. Use the Runner app for your location. Lots of groups - mostly free and a wide range of abilities. The knowledge I was meeting up in a week encouraged me to do runs on my own in between.

A year ago I couldn’t run between lamp posts. I signed up for the Runna app, and it coaches you through your headphones. It sets your runs based on your goal and includes conversational pace runs (which was stop start for me at the beginning) and also intervals. It makes running waaaay more enjoyable.

i had no idea that running slower made you run further and faster in time. I also lift weights twice a week at home, following a program to support my running.

I’ve knocked over 2 minutes off my 5k pb in the last 5 months. And I’ve just completed my first 14k, running slow for the first 10k then upping the pace towards the end.

I usually listen to a podcast for slower running, music when I’m speeding it up toward the end.

without a program I wouldn’t have stuck to it. I now feel great and I’ve lost weight! If you’re not enjoying yourself, it won’t stick. Well done for starting!

I do it for what it does for me, not because I want to. Focus on the benefits - you'll be less out of puff going up stairs, able to run for the bus, and have a virtuous smug glow which is very nice.

I've worked out what works for me:

• I hate running with other people; parkrun is my idea of hell
• I listen to podcasts not music
• I have 3 set 5k routes that I do on rotation
• I run in the mornings after I've had a poo (poo before running is non negotiable)
• I use Strava to see my pace but have just three friends - dd, sil and my husband
• I run every 4 days; between the runs I do one 50-min functional strength session which has made a massive difference to everything
• I buy cheap everything from vinted except my running shoes which I get properly fitted at a proper running place

I started a couple of years ago. Don't feel bad about not enjoying it, and don't feel like that has to eventually come. I don't. I'd rather be doing a lot of other things that don't involve being hot and sweaty, and I don't get the endorphins or runner's high or anything. But I do it. Four times a week, maybe 5. I reward myself with a nice breakfast, either at home, or I run to a cafe. Or a pastry or cake or something. I still lost weight, as I was very restrained with eating otherwise, and then I reward myself by buying new clothes on Vinted. My motivation is mostly not to gain the weight back. Don't feel pressured to love it, just be glad that you have a sort of exercise you can do.

I rate ennertor insoles (I had the custom ones, but the normal ones were what I started with, after years of pains of one sort or another), good shoes (replaced more often than you might think), knee sleeves if your knees start hurting, Sweaty Betty power leggings from Vinted, GoodMove bra from M&S, and a cycling vest to carry the dozens of tissues that I need. And Zeiss anti-fog spray for glasses. And mittens in the winter that fold open to let my fingers cool when my hands get too hot.

I don't use a play list as I was tempted to run to the beat too much, which then didn't work with pace - I try to just go at the pace that feels natural. I am pretty slow, but have increased my distance rather than my speed. I have never done a race or even a parkrun. But I run for my treats.

It's still hard to get myself out of the door but I just make myself do it as a non-negotiable, and remind myself that breakfast or cake or whatever is still to come. And later in the day I"m glad that it's out of the way already.

I started running about 12 years ago having never run before. It was hard at first (and still is sometimes!) but I kept at it because although at times I hate the actual running I always love the way it feels at the end 😂
I agree with the banging playlist/ podcast/ audio book distraction.
Couch 2 5K is brilliant (I LOVED the Sarah Millican version, her gentle Geordie accent is lovely)
I'm not interested in running timed races or events so I just run for me, 3 or 4 times a week as a way to quiet my noisy brain. I love being outside in the fresh air, even when the weather is crap. It really helps me appreciate the seasons as they change and makes a massive difference to my stress levels.
If you can encourage a friend to join you then that helps to keep you going, once you've arranged to meet someone its harder to change your mind!
Basically the best advice is keep going, dont give up because it feels hard and you have to walk for a bit or you had a bad run that you hated. Even the most experienced of runners have days like that. Give it a few months and you will never look back!

I just started couch to 5k today. I started my own thread- would you be up for joining me?

found the tips in this thread really helpful. Made sure to run slowly and chose music that wouldn’t make me go too fast.

Keep going! Running like a Girl is an amazing book for beginners. Recognise your wins are different to everyone else’s so dictate your own successes. I have my own running playlists so I look forward to listening to them. Getting my kit ready ahead of time and just doing it helps too. Parkrun when you are ready, full of all ages and full of life. Running altered my life in such significant ways. You get out of it exactly what you put in ❤️

I started 18 months ago at the age of 52! I did couch to 5k, now I Jeff and am up to 8k and planning a 10k race. I listen to radio 2- each song is 3 minutes, then the news, then a quiz. My lovely sons did my first on proper 5k races with me and then I did my last one on my own. You can definitely do it if I can!!

I graduated from c25k a few years ago then signed up to Runna. It really works for me and has made a massive difference to my running ability. I love having something to tick off to say I’ve done it.

I’m 7 weeks into the c25k program - I’ve started and stopped many times over the years and this is the furthest I’ve got and the only change I’ve made is switching from music to audiobooks.
It seems to make the runs feel not as arduous since im focused on the story and not how much running hurts.

I've been running for 2.5 years and I'm another advocate for couch to 5k. I like a good audiobook for longer runs when I want to slow my pace. Varying your route now and again keeps life interesting. And, I have to say, the one thing that really kept my motivation going at the beginning was taking out a Strava subscription and thinking well I'll have to keep this up now to get my money's worth 😂
Once you've got to 5k distance, sign up for some races - nothing like strangers cheering you on and a medal at the end!

I would echo @mamakoukla - see what your local running groups are like - ours has two group training sessions a week plus informal group runs for different levels and then always good to know people at park runs or local races. we also put on beginner groups in the summer
There are running groups linked to local running shops too

running with others keeps you going when you have the “meh” days - just find your tribe!

It is hard in the beginning, just like anything new and unfamiliar.

Go super slow; you’re looking to gradually build time and distance but be patient. You will be rewarded. Listen to your body and be absolutely honest with yourself (am I really too tired?).

I have come to appreciate the slow nature of improvement and self discovery (never have I ever done this before, or a new route). It takes time and discipline to be consistent - and consistency is key. Be prepared to make changes and also for how you feel during a run. Last week’s super easy run might feel much harder (tiredness, lack of sleep, nutrition…. So many variables). Embrace the here and now and show yourself gratitude for being able to do whatever you did.

What gets me out? I remember how I feel after a run, the calm (even though I am beetroot red), the sense of peace and restfulness in my body. I remember that consistency of turning up counts more in the long term.

Don’t neglect stretching and mobility work at the end of a run.

Do find a local running group. Completely different to run with others, helps keep you accountable and it goes by so quickly.

Running has made me do things I’d never imagine doing. I reach for the weights and want to be stronger. I run on my own. I’ve done distances I never imagined I could. I love social running. It’s given me some self belief and motivation. I am proud of my body, turning up for me and doing amazing stuff. Wear the shorts!

I’m going to go against the grain of the banging playlist (unless of course that works for you). I do like running to music, but lately as I’ve been trying to increase my distance and slow my speed a little, I’ve been listening to audiobooks. Really gripping murder mystery type ones, I find that a good narrator carries me along at a steady tempo, and I’m concentrating on the story so I’m distracted from how long/far I’m running. Just plodding along listening to a book. Although was recently running solo through woodland as someone was being throttled to death in my ears and it definitely made me run faster!

I had to skip my run tonight as we had a bit of unexpected bad news and I thought it was best to do so incase I was needed at home! Now all of your comments are REALLY making me itchy to run! 🏃😂