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! 🥲

Has anyone mentioned Parkrun? Fabulous organisation, entirely volunteer run. They are all over the country and globally. A 5k route with marshalls all the way along and a tail walker / runner. You absolutely can walk the whole thing or jog / walk. You download a barcode which they scan at the end and you can keep track of your progress. If you Google it you'll probably find several near you ..some will be flatter than others, some will be two or three laps of a course, you find the one you prefer but it's really great. Always 9am start on a Saturday morning. The do a junior one of 2k on a Sunday as well that you could go round with your 5yo.

Trainers, invest in a good supporting sports bra, leggings, T shirt or sports top and a water bottle. My sister did the couch to 5 km but before she joined she walked 3-4 km 3 times a week then walked a bit and jogged a bit for a few weeks. I think even walk 50 steps then jog 50 steps then walk again to build fitness up slowly. Once she could jog 2km she joined the couch to 5km. Be aware she said the first few times she did it she ached a lot the next day. You need to stretch out immediately after the exercise to avoid stiffness the next day.

Right I’m back on. I did 20 mins before a short stop then another 10. Did about 4K of a park run 5k course . Felt better than expected. Endorphins flooding me now. Hope yours went ok!

My advice - have a look on Vinted for some decent running gear. You can pick up decent leggings and running tops for a fraction of the price ! The nike pacer tops are great for running and you can normally get one for around a tenner on vinted, compared to £40 in the shops. Make sure you fully warm up and cool down to avoid injuries. You can buy a band to go around your arm to hold your phone as an alternative to a running belt, I use one and its great. Strava is also a great app for running/ walks and tracking progress. Really concentrate on your breathing, deep slow breaths. Most of all don't compare to anything else, concentrate on your own running journey and enjoy it

if there’s a Decathlon near you, they do really good budget running shoes. I had mine for years and loved them.

Deffo get a shock absorber or equally as sturdy sports bra.

Bastards. It says a lot more about them than it does about you. Grrr.

if possible/desirable, I’d suggest finding a running group locally and doing c25k with them. If not, get out there - at whatever time is most convenient to you - and just keep telling yourself that you’re brilliant and they are dickheads. Or, like others have said, start with park run. You will be well supported.

Sports bra, decent trainers and leggings and tshirt. If you have a Decathlon beside you that would be ideal for picking everything up. I started 9 years ago, 6 months after having my son. Couldn’t even run the length of a football pitch and now I’ve done a couple of marathons. Either find a beginners running group, do couch2 5k or ParkRun. Don’t be put off by ParkRun - there’s always walkers. Enjoy x

I started running by taking my 6 year old to junior parkrun (Sunday morning 9am, loads all over the country) and running with her. Lots of fun and we both improved quickly! Then we progressed to the 5k parkrun (Saturday 9am), and now she is 13 and we both go to a local running club together (all abilities, shapes and sizes go). All of these kept me really motivated in all weathers.
Bravissimo shop is great for sports bras.
I get leggings / skorts with a zip pocket for a key but otherwise don't take anything with me (water bottles are awful to carry when running so just have one ready for when you've finished).
I got trainers from an asics outlet store to start with, then got some with advice from a running shop later.
Good luck!

you want to wear less clothes than you would normally for the weather, you want to be cold when you leave the house as you quickly warm up more than you think and there is nothing worse than trying to run when you are to hot also i don't like to carry water personally especially when running less than 10k it just is annoying to carry just have a glass before you go and when you get back and don't eat to soon before a run and go to the loo before you go. I think the most important thing to remember is that when you are going for a run you are actually jogging not running and a lot slower than you think it should be, when i started i was running 8 mins/km even when only running 1k, if you start too fast you won't be able to continue

I’m going to go against the grain here - when I’ve been in a running phase, I’ve lost NO weight whatsoever. However, brisk walks really help me lose weight - it’s all about low intensity steady state to lose weight. Much better for your joints too - still recommend decent sports bra and trainers because it’s not a stroll!!

Please don't stuff your phone in your sports bra, I killed a phone doing that (only did it once)! Instead I'd get shorts/leggings with a side pocket (I like Lucy Locket Loves - they are £38 quid each but there are regular promotions and have lasted me for years with heavy use).

Running isn't bad for your joints - that is a myth. But walking is a great alternative - you can run one day and walk the next.

How far do you have to walk to get to 20,000 steps? That is amazing. I go out for a 30 minute walk most days but that is only about 3500 steps. You must be walking for hours!

If you are in Ireland or Scotland parkrun starts at 9.30.