Beginner runner - give me some tips please!

[BloodyCats]

I’ve started running and am enjoying it so far, but it’s such hard work! My shins are killing me 😬 I can’t get past 1.6miles and I’m unsure how to progress.
Any tips? I know there are lots of runners on MN, what advice would you have liked when you first started running?

Despite running on and off for years I am still a beginner. I'd say run at your own pace. Find something to motivate you (I listen to podcasts and want to get to the end). Comfy clothing and trainers.

I like the structure of couch to 5 k and other programmes as it gives me purpose but that is a personal thing.

Just do the Couch to 5k program. It’s the perfect start.

Have you been to a specialist running shop to have your gait looked at? Everyone has slightly different feet and need support in different areas, so good running shoes could help your calves.

Have you done couch 0-5k? That will get you to 3miles, get onto park runs, add in some more training and you'll be doing 10k.
P. S. I am not expert,

Definitely agree you should try couch to 5k as it’s a mix of running and walking so builds up your stamina gently. Make sure you get the free nhs app not a paid one. Also get decent shoes, it really makes a difference so spend money on those even if the rest of your kit is cheap. If there’s a park run near you try it, they’re good fun and the supportive atmosphere is a big motivator.

C25K is the best advice I ever got. It starts you off right at the beginning and you built up to run 5k over 12 weeks.

I would use the couch to 5k but I don’t want to listen to it as it’s boring listening to the same thing every run. Is there a way you can use it whilst listening to a podcast or do you just have to persevere?

I have average exercise trainers so that’s a good point. I think I will invest in proper running ones as I really want to do well at this.

Buy a running magazine. They're pretty much all identical, so you'll only need one issue.

But basically:-

• a level 4 sports bra, even if you think you have small boobs
• decent trainers
• twin skin-type socks are excellent for blister prevention
• TAKE YOUR TIME. 99.9%* of running injuries are caused by increasing the pace/mileage too quickly. Your cardio, muscles, tendons, ligaments, bones all adjust to the increase in impact/use at different rates, and it's easy to think "I feel fine" and push yourself harder and end up with tendinitis/stress fractures. The cure for overtraining injuries is (usually long term) rest, which you don't want. Build up pace and distance very slowly, slower than you think you need to.
• if your shins are killing you then you need to take the pace down a bit for a while.
• there are shedloads of free training plans suitable for beginners available online. Check out C25K, great run, etc etc.

*Yes I made that up.

I've been doing a Couch to 10km app and that lets me listen to podcasts but gives the cues over the top to tell you when to walk, run etc. so you can listen to whatever you want. x

Watching with interest as I have just signed up to parkrun. First one is on Saturday so I need to invest in some trainers before then.

From a personal safety point of view I wouldn't advise listening to anything on earphones while out running.

@BloodyCats if you listen to C25K using the app you can listen to music at the same time through your preferred music app and the music will just dip when an instruction comes through

I never got on with C25K but did with Nike running club.

Get fitted for proper shoes.

Don't set out too fast, the idea is to start slowly and build up your pace as you go.

You do need proper running shoes, otherwise you will get injured.

Have a goal and routes in mind before you set off. Maybe work towards something - a 5k, a specific time on your feet, a specific pace?

Make sure you're appropriately dressed, with reflective gear / lights if needs be, especially now we're coming up to autumn / winter.