Running for beginners

[overthinkersanonnymus]

I'm not sure where I should have put this thread so went with chat 😁

Please can those who are regular runners give me some tips on how to get started and how to look after my body (ie knees) whilst running.

I don't particularly want to lose any weight, I just want to feel good and increase my fitness levels and then eventually, add in some weight training to build muscle

Any hint and tips welcome!

Following

I went to a specialised running shop and bought running trainers last spring, got the right ones for my gait, apparently they have to be bigger than the normal shoes we wear for walking. Then I went for a run a couple of times but gave up and joined the gym instead … now I’m not even going to the gym anymore but still paying 🙄…

My goal is to re-start both vert soon, running (for overall fitiness) and gym (for strenght) very soon

Will also look into park run

I hate running, always did, but I want to learn to love it - it is free and you can do anywhere, any time…

Ah, I also bought a bum bag from decathlon so I can take my keys / phone etc - not sure if I should buy an exercise water bottle too?

Couch to 5 k is the best beginners programme.

It paces you so you don't over do it and you gradually build strength and protect knees etc.
It takes the decision away so reduces procrastination - each session it tell you exactly what to do.
You can repeat weeks if you find it difficult.

I have done it twice- once when a beginner and again when returning from a long injury.

Also if you like a bit of data getting a basic running watch that can time/pace/show heart rate/distance can be really motivating as you can track your progress.

Runner in her 50s here. I'm usually one of the slowest in the park but when I check my pace I am average for a woman my age, and been running for some years now injury-free at distances between 5-14k. Currently about 6/7k. My main thing is strength training.

My tips are:
Run slowly if it feels hard, build up distance gradually. Main thing is to build a consistent and enjoyable habit, safely IMO. C25k is a good way to build up.
Do some leg and core strength work. This doesn't have to be complicated, could be Pilates, weights, bodyweight.
Wear decent trainers and change them regularly.
Buy leggings with a zip back pocket for keys and a leg picket for phone and tissue!
Use brisk walking, in comfy clothes and proper trainers, as a way to support running on rest days, or a replacement if you are coming back from illness or injury.

This is 💯 me

The best place to start is c25k … google the free nhs app . Take your time and don’t worry if it takes longer than it should to complete . It did for me but I’m still running 5 years later . Do not fixate on doing 5k in 30 minutes .. I never have !

I primarily run off road and notice in my knees if I go on road too much . Look for local footpaths and park run ( there are some very competitive types but also lots of newer runners) . When I started the mapometer app was useful to route plan though now has less free functionality

Trainers to start out don’t need to be too specialist but once you finish c25k it’s worth investing in a decent pair and changing them after 400/500 miles .

Don’t hold anything in your hands - make sure you have zippy pockets for phone and keys . Have a decent glass of water afterwards and something like a banana

good luck

Go slow. No slower than that. Really slow.
Being slow builds stamina without draining you or impacting the joints as much. Build stamina first, speed will come later.

C25k is popular because it works well.

Go to parkrun. Walkers are encouraged. It's a great community of people out for movement and fresh air.

When you can run 5k, not all runs have to be 5k and it's good and interesting to mix it up with shorter/ longer runs and play with pace.

I agree, couch to 5k is the best way to start.

Good luck

see you at park run!
( come to park run sooner rather than later, it is fine to walk most of it, and you will soon see your weekly times improve)