I’d like to start running but I don’t know how

[Newperson4]

Just that really. I’m very unfit and a bit overweight. I have a 1 and a 5 year old and I’d like to improve my fitness without it costing too much.

What do I wear? how do I get started? Do I need to take water with me…
I need a “for dummies” explanation please! 🥲

Your excitement is wonderful. For what it’s worth, running changed my life. Once I started forging time to run, I started prioritising myself in other ways too. It helped me to rediscover who I was, as well as being ‘mum’.

Great post. I love this & agree so much.

Decathlon do a reasonably priced range of running shoes to get you started.

Running is a gateway drug 😉

Tight running leggings make a huge difference for me. I've got a bigger than average bum, and find running in regular shorts or leggings super uncomfortable as it all wobbles around a bit much. So if you're going to buy trainers - a pair of leggings would be worth it too (from my experience).

Running is a gateway drug

It is!

I ran competitively (as an amateur!) for years. By the time I had 3 DC, I needed something I could manage more easily around DC, and was more effective at strengthening core / muscle.

For several more years I couldn't quite reconcile the two. I did HIIT, weights, Spin (loved them all) but also ran - too much, too far. Got a lot of injuries. It eventually dawned on me that I could enjoy running in all varieties - so a quick 40 min run was as worthwhile as a half marathon etc. it's been great because now I run in whatever way I fancy, including days where I don't care about time or distance.

I think running is really great for getting people positively attuned to exercise of all kinds.

New trainers - don't need to be fancy but definitely running not fashion shoes
Go very very slowly!!
Stretch before
Stretch after
Build up slowly

I can't run without music / podcasts so headphones are a must for me - I have bone conducting ones as they're safe but normal in ear are fine just done have them too loud / keep one ear out.

I am not too far off your bra size and I wear a Panache underwire sports bra. I fasten the racer back to further reduce the bounce.

I didn't get on with couch to 5k so here is my alternative advice.

Start really really really really slow. Like if you think you are going slow , slow down even more. Get a rhythm going and run round the corner. Not too much too soon or you'll hate it. But just keep going slow and you'll be surprised how far you can go by being slow af. Then you'll build it up over weeks and months.

Just want to second the couch to 5k app. I just finished the 1st week and feel brilliant. At first you will be walking/jogging so just comfy clothes and trainers - you can take water if you want to, but it's only 30 mins at a time so I don't tend to get too thirsty. You need your phone and headphones to listen to the app and music if you want. Just build up from there! Download the app and do the first one today when the kids are in bed - you won't regret it!

Also, while you do need trainers (I jog in Nikes I got from Vinted for £3) don't spend out on proper running gear just yet - you won't be properly running for a couple of months and by then you'll have a better understanding of what would be useful to you.

Alternative to coach to 5 k: just turn up at parkrun. You can join in for a walk, and then start to run little bits of it when you feel ready.
Its motivating and gets you into the fun side of running.

Please wear proper trainers and get advice. Mr Monkey is a running shoe advisor for a specialist running shop and he is having to undo so many mistakes that people made buying and wearing cheap shoes online during lockdown. Bad shoes can cause knee and foot injuries. You don't need to spend loads of money but they do need to fit properly and be supportive.

Vaseline anything that might rub - between toes, inner thighs and the inner sides of your upper arms.

Once you have got a bit more confidence I would recommed checking out your local Parkrun. They are very supportive and you can always walk/jog around.

I second second the not to spend too much on other running kit just yet - TK Maxx and Unqlo do decent, reasonably priced sweat wicking tops and leggings.

If you used to run as a youngster, you can definitely do this and enjoy it! I started Couch to 5k as a really quite overweight 36yo, having always absolutely loathed running, even as a kid. At first every run made me feel like I was going to die . But I ended up running 10k races and occasionally running half marathon distances.

I had some capri pants, a baggy tshirt and a forgiving bra. I ran out of my house and down to the park, and ran as far as I could before needing to walk (not far - measured this by which bollard/bench I got to). Before long I was getting to bollards further and further away before walking, and eventually could run around the whole park and back to my house for a drink. That's how I started 😁

I advise proper running leggings at least, plus trainers designed for running too. If the music put you off last time then maybe just put together a playlist of adrenaline filled noise of your own and walk 0.5k, then run 0.5k, on repeat for 5 k? Or some variant of that.

Good luck!

One thing that got me with the C25K app I used was that it assumed I’d be running 5K in 30 mins at the end. Yeah right.

I used the app to get me up to running 30 mins, & then did my eventual 5K without it.

I'm a 34J and swear by the OtiMabusi range at bravissimo. Much better than shock absorber etc.

Council 2 5k doesn't have music so Mabel sure you're using the nhs one!

Sign up for parkrun and find your local one. Walking as much as you like, including the whole thing, is absolutely fine. Everyone raves about couch to 5k but I hated it. I just run when I feel like running, and walk when I feel like walking. I highly recommend leggings, shorts or skorts with side pockets - far better than a running belt imo.

Excellent advice on here already OP. When I did C25K in lockdown, I found listening to audiobooks much better than music. I found I was just listening to the book and not really focussed on time at all. Whereas with music, you roughly know the length of a track so I was really focussed on that and it made time go much slower.

Also - I echo @EmpressaurusOfCats - don't be disheartened if you're not reaching 5K at the end. A lot of people don't reach that magic 5K/30 minutes time. Most people I know can do 5K, but it will be over 30 minutes.

In regards to trainers - if you have very flat or very high arches, I would recommend going somewhere professional to be fitted for trainers. I have very high arches and over-pronate (i.e. my foot rolls in when I walk) so I need to ensure my trainers fit properly (I can't wear Nike or adidas for running). I tried running once in a pair of Nike and had such bad shin splints from it.

Finally - as others have said - go slowly! You think you'll be fine and set off at a decent speed but it catches up with you.

You can play your own music/podcast with the nhs c2 5K now @Newperson4 !

I'm a 36F and like the Freya Dynamic sports bra available in stock at Bravissimo in your size. Don't buy your ordinary size though - sports bras tend to fit differently - go to a shop or give them a ring (they are v helpful) for what tweaks to make to the sizing - up/down band and/or cup size.

Runners World did an article a while back about what experienced runners would say to those just starting out.

One which had a lot of support was "go along to parkrun" - even if you don't think you're ready.

It really doesn't matter how much of it you walk to begin with (and it's not difficult to combine with C25K - just do the next planned run, then walk the rest of the way to the finish). You'll get a tremendous sense of achievement when you do one and realise you've run every step! Plus it's a way of meeting other runner - usually a friendly bunch!

If you want a narrative, rather than music - have a look at Zombies!Run!

The training version works on the same principle as C25K, but it's a story, and you run when you're being chased by the Undead

I’m with you on this.

I think Couch to 5k is rubbish. There's such a large jump.
1 week you're running for 5 minutes - next week it's 20 ?

Absolutely no way.

For something a little more gradual try jog scotland.

https://jogscotland.org.uk/joggers/learn-to-run-or-walk-for-fitness/

I think you've misunderstood C25K

Week 2 is 20 mins of running for 90 sec followed by 120 sec of walking. (Plus 5 mins walking at either end to warm up/cool down)

So that's 6 running intervals of 90 sec - total 9 minutes of running

The plan you link has 60 sec running followed by 60 sec walking with 8 repeats. The shorter recovery time between intervals makes the running harder (true of planning intervals whatever speed and timings you're going for) so there's very little difference between the plans