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 enthusiasm has really brightened me up this morning. I'm very excited for you and your journey!!

I’m really struggling at the minute. I haven’t ran in 6 years & im starting back aiming for mile a day to start me off and it’s hell 😭

C25k
Go to a running shop that does gait analysis you just jog on a machine for 20 seconds so you know if you need trainers with support or not. You can try on trainers not obliged to buy there
Vinted for trainers that you liked feel of

I’m doing a C25k at the moment. There are loads of free programs on the net so you don’t have to use an app.

I just use a watch to time the intervals as I’m not bothered about having music while running and I feel safer from traffic and people if I can hear what’s going on.

Trainers just need to be comfortable, I wouldn’t bother with gait analysis, but be aware that you might need a half size up so that your toes don’t touch the ends.

I did C25K.

I could swim or walk for hours and do bursts of sprinting but my stamina for keeping going was horrific.

I found C25K really helped with learning to pace myself, and I thought Jo Wiley sounded really encouraging. My DSis prefers Sarah Millican. I used my own music or audiobook and she just cuts across it.

I'm actually trying to get a bit faster now by going back to the early runs and going a bit faster for the "run" then jogging slowly on the "walk".

Empressaurus I think I read somewhere it's only about 15% of people who'll run 5k in 30 mins by the end (and I suspect more men than women). I was doing <checks Strava> 4.5-4.7k in the last week and I was reasonably young and fit when I started.

Empressaurus I think I read somewhere it's only about 15% of people who'll run 5k in 30 mins by the end (and I suspect more men than women). I was doing <checks Strava> 4.5-4.7k in the last week and I was reasonably young and fit when I started.

That makes me feel better @ThisIsMyExerciseName!

Like others have said, c25k nhs app is brilliant. Join the Facebook group that accompanies the app there is great support on there from thousands of people in the same boat. Good luck!

Check out RunMummyRun on Facebook - it's a great place to ask running related questions & get some runspiration! There's some kind of sister group where people sell their second hand running stuff too. When I was running it felt like a nice community and very welcoming to those just starting out.

I've just been on to have a look and they've got their own C25k support group going on too :)

If you haven't run for 6 years then running a mile a day is too much! If you want to cover a mile every day start by walk/running and gradually increase your running intervals. You'll soon build it up so you're running the whole mile.

Give yourself a chance!!

Another vote for C25K, sorry OP 🙈 I honestly never thought I could run further than the length of my garden but I was utterly amazed at what I could do in the space of a few weeks!

It’s worth going through a few of the different ‘coaches’ to see what works best for you. I didn’t enjoy Sarah Millican’s coaching at all but as soon as I started again with Sanjeev Kohli, I felt a lot more at ease, can’t explain why but it worked a treat!

There is one week which everyone seems to struggle with where there is a big jump -off the top of my head it might be week 6 where it goes from intervals of running and walking, max 8 mins to the next week a 20 min run with no stop- that might be what the pp refers to?

I struggled with that the first time but got round it by doing the first 2 "long" runs in a gym, then with the confidence it was doable could do it outside.

There's a website called health unlocked where loads of people comment after each c25k run, it's really supportive.

A few of the supermarkets do good sports bras for larger sizes at affordable prices and my best running leggings (with proper deep pockets!) came from matalan.

And yes use the NHS app and get a good playlist going! I'm sure there was a thread on here before with recommendations for good running tunes!

Also started off by running couch to 5k sometimes repeating a few weeks until I felt comfortable. Can now run a 10k in an ok time.

However, I don't always run continuously every time. Not sure if this link will work as I'm rubbish with stuff like that but it's a link to an article on 'jeffing' which encourages interval running. I love it and I'm actually just as fast doing this as I am running continuously as I'm less tired. There's a great Facebook community focused on it as well. Maybe take a look

www.womensrunning.co.uk/motivation/try-this/why-you-should-try-walk-running/

I started couch to 5k in 2020 when lockdowns were getting me down physically and well as mentally.

I still run 2-3 times a week and it helps massively with my mental health as I get such a buzz from it, and feel a sense of achievement. Admittedly I didn't get the buzz immediately- at first it felt like a hard slog- but eventually it began to feel enjoyable. I also get some alone time (rare at the moment) and get to listen to music or podcasts without being constantly interupted.

I've also lost 1.5 stone by combining running with calarie counting. I don't find that running increases my appetite massively at all. On my run days I usually eat a bit more, but I burn off more than I eat, so overall there's a calorie deficit.

Get on Boobydoo. I've just done a quick search on there for a running bra in your size and a few options came up (Panache and Freya - both decent reputation) and some are on sale too. Supportive bras to exercise are literally their reason to exist - they're a fab company.

When I started C25K my BMI was 43 at size 22 and I'd finally had enough of being unhealthy. Whilst running doesn't really help with actual weight loss, for me it was a gateway into taking much better care of myself.

I'm heading in the right direction. I can now run a half marathon distance, love trail running up mountains, down to a size 16 and my BMI is slowly creeping towards only being overweight at 35.

Just remember, there's no such thing as a run you regret. Get out there and move. If you need to walk more than you were planning, that's OK - the only person you're competing with is yourself and every run has benefits...even the ones where your legs feel like they're moving through treacle!

Couch to 5k is good, trainers, leggings and a tshirt. I repeated week 1 lots of times.

You can go to some stores and they will recommend trainers for you using their feet measuring machine thing. But you don’t have to do this. Any run is better than sitting on the couch. NHS do a free app for this, but there are others I am sure or join a local free running club.

Nintendo Switch (if your kids have this), have plenty of keep fit work out programmes. Wii Fit, Ring Fit, Hula Hoop and Just Dance etc. look what Xbox or PS5 do also if you have these and buy them second hand on eBay.

Do you have a Decathlon near you OP? They do really cost-effective sportswear. All you really need to start is a pair of trainers and a decent sports bra. You can manage in leggings and a cotton t-shirt but if you can afford one of the technical t-shirts that would be good as they are more comfortable.

In terms of actually running, most people use the couch to 5k app. But you can also take yourself out and do lamp-posts. Walk to a lamp-post, jog to the next one, walk to the next one, jog to the next one and so on. Do that for about 10 minutes on the first day. Then do it for 12. Then 15, then 18, until you can do it for about 35. And you can change the pattern, eg do 2 lamp-posts runnng and one walking, or 4 lamp-posts runnng and two walking - that sort of thing. Then you can do a parkrun. It really is that easy.

(if you don't have lamp-posts, use trees, or do it by time, eg 30 seconds on and 30 seconds off, or 5 minute ons and two minutes off that sort of thing).

I didn't use couch to 5k when I started running, I could "shuffle" about 15 minutes so I did that three times a week and added 5 minutes to one run a week until I was running for an hour. I then ran my first 10k and then joined a running club. I now do parkrun every week and the odd race.

If you do get into it, it is well worth doing strength and conditioning work too. If you can find an outdoor fitness class near you they are great for strength work and a bit of cardio which will help your running. Or follow videos online.

And you don't need to take water with you unless you plan to do a half marathon the first time you go out, or it's 40 degrees.

Yes another vote for RMR - they also have a running club which I am a member of.

You’ve all inspired me. Started running in my late 30s, did a few 5k races then 10k and let it slide in my 40s. Now 52 , last run a year ago so wish me luck. Good luck op!

Do you guys run during the day ? Or wait untill it’s dark? Or purposely go to a place where people aren’t? I have only been running once , I did the first session of couch to 5 k , but I’m a bit of a larger size and got two comments from passers by, so didn’t do it again….
I suppose if I could find someone to go with me that might help - but it would be hard work to pretend that I wasn’t diying when trying to run 🏃‍♀️

I started walking pretty much daily in April. Building my steps up, I’m now up to around 20k a day, with a max of 39k so far (3 days running in fact). Before April I was doing maybe 4.5k a day max.

I’ve dropped at least 2 dress sizes without changing my diet at all. I haven’t been weighing myself as I wasn’t doing it for the weight loss - I just wanted to get a bit fitter.

I feel loads better for it!

This is outing if anyone knows me, but I’ve taken up playing Pokemon Go whilst walking - makes the walk a lot more fun. If you think just walking will be boring, download that. You can show the kids the Pokémon on the screen too - I’m sure they’d enjoy it!

Wow that's so rude of them! Whenever I see anyone running I always think it's brilliant doesn't matter how fast they are/what they look like! Also I always think to myself if I'm struggling a bit no one knows if it's your first k or your tenth 🤷‍♀️

I mostly run in the morning 6am weekdays and 8ish at the weekend I prefer it quiet but I do run near main roads:/where it's well lit especially in winter I also wear a high vis belt.

That’s awful that people have been rude! Have had “Go on love” from twats .
I always am in awe of anyone running but particularly those that are larger.

You need a good sports bra and trainers, ideally don’t buy the cheapest ones, get advice about what’s good for running. Leggings and t shirt is fine. I have a belt that has two small water bottles and my phone / keys. If it’s sunny I wear a lightweight cap to keep sun out of eyes.

I run where I want to whenever I want to, headphones are a good way of not hearing anyone else, not that anyone has the right to make comments to you. Also, if you are worried that people will think you look really hot and tired bear in mind they have no idea how far you have just run! You could have been moving for 10 minutes or 2 hours they don't know...