Tomorrow I’m going running

[MiriamShepherd]

I’ve always liked the idea of being a runner but my knees and my laziness have always stopped me.

Tomorrow this changes, I have bought running shoes that I have been assured by the man in the shop (pre lockdown) that are suitable for people who have poorly knees. I’ve found the route I want to take and have a playlist ready to go.

My question is - what do I need to know about running and how do I make this a successful trip?

Also, does anyone know how to make this a long term change? I really want to be someone who enjoys running.

Download the c25k app.

I really recommend the zombies run app - it’s a couch to 5k sort of thing but more exciting it’s quite motivational.

I think the trick is routine, I try to go three times a week without fail, that’s the best way to make it a habit that you can stick to.

And as someone who also has rubbish knees, don’t beat yourself up if you find you need to stop and start and rest if you need to.

Warm up! A proper warm and a cool down after.
Concentrate on getting your breathing right. Dont put too much pressure on yourself.

Also recommend C25K or similar, I’m up to 28 minutes of running now. If you just go out and try to run, you’ll probably manage a couple of minutes 5en have to stop and possibly feel that was a failure. I’d the program TELLS you to only run a couple of minutes, it will feel like a success! For me, anyway.

Do C25k. Do not do too fast, going too fast and getting knackered/injured is why lots of people give up. Set your self goals, e..g do C25k, do 5k in less than 30 min, run 10k, do some hill running. Get on strava and join some challenges there. Warm up and down properly. Do some stretching in the evenings.

Small steps. Literally. Don’t overstride. You should be aiming for about 170 steps per minute.

Don't give up. Definitely C25K. You will not be able to go out and just run and run and run. Well you might, I don't know you and have no idea of how much stamina or fitness levels you have, but its bloody difficult to just run at the start, in fact after nearly 9 years it can be difficult to just run now. Most people build up to it. Its certainly worth it though.

Also beware too. If you do take it up and start to enjoy it, it will take over your life. It may just be a plan to run 5K a few times a week, but this will change. I've been running since 2012 and have many running friends. Every single one of them started as a means to keep fit and/or lose weight. Now they (well we when you include me too) are running marathons, ultras, working for PB's etc. I did see a saying once - If you want to get fit join a gym, but if you want to change your life go run.

Best things I ever did BTW was download that C25K app back in March 2012. Since then I have joined a club, become a LIRF (Leader in Running Fitness - not quite a running coach), ran 2 marathons and was just starting to train for my 3rd last year, ran many other races, and now considering looking into an ultra (a race distance longer than a marathon - I'll probably look to 30 - 45 miles or something)

@MiriamShepherd I don't know what's wrong with your knees but might be worth having a chat with a physio before starting out on running. Just to make sure you're good to go. Physio might suggest brisk walking first. Either way, have fun! And well done for getting the motivation to succeed!

Go slow.
Layer the clothes. A short warm up loop near home then you can shuck spare layers works well in the early days. A thin layer all over is more comfortable than hot/ cold spots.

I don't know if you do other forms of cardio op? If not I would also recommend c25k because there is no way I could have just gone out and done a whole run... I was too unfit.

I am now an endurance runner and regularly run 50 milers and honestly no run has ever been as hard for me as my first few jog /walks gasping for breath....

The body is really adaptable and a few sessions in your breathing/fitness and muscular strength will really come on and it won't seem so hard.

A few other things that helped me:

1. If you can't breathe properly you are running too fast, slow down or walk for a bit.

2 Try running 2 steps to each inhale or exhale.

1. If the surface is uneven, concentrate on pulling your foot upwards, your other foot will automatically go down flat as you do do.

1. Members of the public feel the need to comment as you go past. Often encouraging, occasionally rude and about boobs/body size etc this is not helpful or enjoyable. A fellow female runner warned me when I started this would happen occasionally and I'm glad she did as it made it less of a shock.

Take your time.

I started running 6 months ago.

Did couch to 5K. Hadn't run since school so 30 odd years.

Was really hard.

Now do twice a week. 5K in around 32 mins.

No interest in doing anymore though. Hate doing exercise and for me this is the least hideous

C25k
Don’t go out too fast.

I started in April and now aim for 3 runs a week doing 4-6k. Don’t overdo in the early days as you will knacker your knees (speaking from experience). The essential thing for me is a kick ass play list but I can’t exercise without music. Take it slow at first and alternate running and walking.

Lampposts- run to one, walk to the next, keep alternating till you can do two lampposts.

Try and regulate your breathing - 2 breaths in one breath out.

Take it slow to begin if you injure yourself you will quickly lose interest!

Set a goal - run 5k in two months, 10k in 6 months, whatever you feel is achievable

Another vote for couch to 5k. I hadn’t done any real exercise for years and am now up to week 7 and can run for 25 minutes and go 3.5km.

No one has ever commented on my size despite me being very overweight. Or maybe they did but I couldn’t here them over the loud music.

Hear, not here.

Yet another vote for Couch to 5k, and depending on what sort of knee problem you've had, you might want to look at these:

www.nhs.uk/live-well/exercise/knee-exercises-for-runners/

Ah bless you and good luck. I had never really run at all until I was about 25. Now at 42 it is a serious habit and I don’t find it hard to motivate myself to go (and I really did at the start). Hope it works out.

A good dose of Vassos Alexanders’s enthusiasm - his first book (don’t stop me now) and the free weekly timed podcast. And one amazing day, parkrun will be back. Go to that and Saturday mornings will never be the same.

Good luck! 👍

Yay, go for it!
C25k is good. Or as others say take it easy, walk when you need to and don’t push it

I’ve looked at couch to 5k and Zombie Run, I am now the proud owner of Zombie Run. I’m really looking forward to this run, when people say go slow what do you mean? I have long legs so I naturally seem to run quite fast (I know this from chasing small animals up the road after they escape my house) how do I slow this?

I should have also added I have no fitness experience so all these tips are really helpful thank you

If you find it motivating, there are virtual medals you can sign up for. Some companies are better and cheaper than others so be careful but it gets me out of the door on particular days and I have a bling collection to hang on my wall.

Also sign up to Strava (free) to track your progress and follow people. Even better if you can make a little group of people on there to motivate each other.

If it feels too slow, it's probably the right speed They suggest you should be able to comfortably hold a conversation when you're starting out. I did c25k with a running group and the coach started us off in pairs, one walking & one 'running' at the same speed. Feels ridiculous but means you can maintain it for longer, then can speed up once you're more used to running.

Now you've got the shoes, the other absolute essential is a good sports bra, if you've not got one 👍🏻