to ask if there are any runners out there?

[OAAN]

I'm so unfit.

Had a baby 6 months ago and have started running. I'm enjoying it so far but I can't even manage 0.3 miles without stopping.

I have a pretty solid and achievable plan (half booked in 5 months). Written by doctor and ultra marathoner! Starting off with mere 1 mile slow runs.

Does it take a long time to start getting the hang of it? Any tips?

I'm exceptionally motivated if that helps!

You'll improve really rapidly, trust your body, eat well, follow your plan to avoid injury and celebrate each achievement!

I can do 10k now (it'd be a dream to do a half) but honestly nothing has beat the feeling when I ran my first mile non-stop. It was slow and sweaty but I've never been prouder.

You'll get good runs and bad runs. Don't get discouraged with the bad ones! For some reason last week I really struggled with a short 3k (I had to walk half of it!!) but then this week I felt fine again and I managed my fastest 5k.

You'll be hooked

Download Strava, if you haven't already. I found it really encouraging in the early days to be able to monitor runs and progress - and it gives you achievement awards too!

Don't go longer than a week without running; it'll help keep you in the habit as well as keeping everything physically ticking over.

Good luck!

The best way to improve as a new runner is to follow a run/walk programme that eventually ends in a 5K/ 30 min run. (You are probably already doing this but just in case as it’s not 100% clear in your OP)

When I first started running I got to that stage in 8 weeks. I followed this up with 12 weeks training for a half marathon.

I always say the best thing about running is that the improvements come quickly (at first anyway). All the best with it.

I ran the half marathon I trained for btw in case that wasn’t clear

Find a local group that does the couch to 5k programme. That’ll get you started and confident, then you can build up.

"Are there any runners out there?"

Runners? No, not a single one across the entirety of the millions of MN users, sorry. Pick a more common pastime?

I ran my first half today (!) and I started running in january 2018, so it took me nearly 17 months and I run/train very regularly (eg 4/5 times a week). I'll admit that's probably a slow development, but I did go from absolute zero. I suppose if you have a proper training plan, avoid injury, etc you could get there in 5 months. A lot of training plans I have seen don't do the full distance until the day, whereas I did 20km 3 times before today, and obviously that (weirdly) can slow your training because you need to rest before and after especially the first time.

I know people who have trained for half marathons in 3 months, max distance 15/16 km before the day and still done it, but did they enjoy it? Not sure!

Getting from 0-1 mile was SO HARD! Then 1 mile to 3 miles/5k slightly less but still really tough. 5 to 10k was a bit easier again and 10k to half marathon moderately comfortable...hang in there and trust your plan. You'll get there.

Couch to 5k. The beginning of any run sucks. It's gutting through the beginning that's hard. Once I'm in my rhythm I can keep going but getting started is so hard.

Couch to 5k works by repeating short runs with recovery between them. So run 0.3 miles, wait until hr recovers then go again. Also slow down... most runners do most of their training too fast, including serious club runners.

I'm 6 months

Agree with others that the walk/run apps are a great way to start.
I was dreadful when I started running, but eventually got hooked and was doing 20 miles a week.
I found a running buddy really helped, happened to meet her at a Mum group. You could try running groups to meet running buddies. Neither of us lagged at the same time, which really helped push on.

Look into 'jeffing' (run/walk)
I completed London Marathon last year by doing 30 secs running, then 30 secs walking. Sounds mad, but it works. If you're on facebook, look.at a page called Girls that Jeff.

Definitely endorse c25k! When I started, I kid you not, I could not run 30 seconds. I am now at 5km, and it's getting to the point where I'm actually, finding it. . . fun. Never thought that would happen!

C25K podcast to get you started. Strava. Park Run. Great music. Forcing yourself to just do it.

I get into my running gear as soon as I get in from work, even if I can’t run for another couple of hours, because once I’m in my gear, I’m going to do it. If I don’t get changed straight away, I won’t run.

Keep going you will improve.
Just be sensible with not upping the mileage too quickly and have rest days.
Find your local running club as lots organise couch 2 5k groups. Ours is ran by a very experienced ultra runner who also takes 1:1 sessions.
I have done most distances now and have ran 3 marathons.
You will have good runs and bad we all do, if you keep at it you will get there.

Agree with pp that a group is the way to go. I’ve tried to do c25k a couple of times with the app, but couldn’t get to week 6. I’ve done a c25k course with a group, and can now run 5k (slowly, but running!) and do it for fun! One woman who did the course with me last autumn ran the local half marathon last week

I don’t mean to piss on anyone’s chips and its amazing you have the motivation but part of my job is injury rehabilitation and the most common thing I see is people doing too much, too soon.

You see improvements very fast with running but it actually takes a while for the strength in your body to catch up. Just because your body CAN do something doesn’t mean it necessarily should.

Ask yourself why are you running? If it’s because you want to be healthier and fitter then the best thing you can do is go slow and steady with the training so you can do it long term. That way the inevitable strength imbalances in the body can be ironed out at the beginning.

5k is actually a really long way, it’s an amazing achievement to be able to run that far.
Aim for that, stick to it and then slowly build up to 10k.

Half marathons are hard on the body, it’s a really really long time for your body to be under that kind of strain. I spend a LOT of my professional life patching up people after half marathons that they probably shouldn’t have run.
And they do it and never run again.

That’s not to say don’t run half’s but I would build up slow, from couch it should take about a year to run a half. You’d physically be able to run one much faster but to give your body the chance to build, I’d say a year.

I did the Couch to 5k and followed the instructions on the app to the letter and it got me there. Then I started doing the parkrun each week to maintain it. I still find it hard and don’t enjoy it that much but I do it because I want to be fit and try and control my weight. If I can do it, you can as even when I was a very fast sprinter at school and very fit I couldn’t run more than about 500 metres without having to stop. I never ever thought I would be able to run 5k!

Also if you are on Facebook look up Run Mummy Run, a fab group of runners of all abilities from around the country. Great source of advice and encouragement.

The regular runners tend to be found in the Exercise topic

www.mumsnet.com/Talk/exercise

There are a few C25K threads, a main Parkrun thread and quite a few shorter ones, a main running chat thread, and loads of threads about shoes, other kit, and just about every aspect of running you can think of.

A Half in 5 months is ambitious but potentially achievable. Spend the first 9 weeks doing C25K, and at least one other strength/fitness class a week (Pilates or weights are the most frequently mentioned complementary activities, but anything will do).

Whilst still doing C25K, start Parkrunning (doesn't matter if you walk some of it).

Have a lighter week every 4th or 5th week (don't stop running, just reduce for a bit, it's good in the longer term to avoid over-training).

Then you have about 9 weeks to double your 5k to 10k (book a couple of 10k events - roughly where do you live, someone might be able to recommend a friendly one?)

And then same again to double your 10k to a Half, leaving a couple of weeks over to taper (deliberately reduce mileage in 1-3 weeks preceding a big event - sounds counterintuitive, but really does help)

It helps to have good trainers and a good bra right from the start.

Keep to your own pace. Know your limits and how much you can push yourself. You will be able to do so much more than you expect. I am not a natural runner but I ran a half marathon on just under 3 hours and that was good for me. I know is slow for some people but if you'd seen me puff through a ten second jog 6 months previously you never would have believed it.
I'd also get some proper running shoes and a good sports bra xx

Just plan for the marathon du medoc and be done with it.

Couch to 5k, Zombies Run (it also has a c25k section but I've never tried it) and Strava are good.

When I started I found that after a few months I was waking up in the night because my knees were so sore. It turned out my trainers, although they looked ok, had worn out. Properly fitted shoes make a lot of difference.

Runner here! So my top tips are:

• make sure you have the right kit. I see so many runners out in tracksuits and hoodies which must be so hot and uncomfortable. . Make sure you have a sweat wicking vest and either running shorts or running leggings. If it’s chilly add gloves or a hat/buff rather than more layers.

1. I listen to a mix of music and podcasts when I run. I find podcasts keep me going and motivated longer.

1. Recognise that the first 1-2k always feels crap. I’ve run half and full marathons where I feel like I’m never going to get even to 4k. Once your body starts adjusting you’re fine.

1. Some runs however are just crap. The whole bloody way. Known in our house as “stinkers”. You will however also have amazing runs where everything just clicks.

1. Don’t increase your distance more than 10% a week.

1. Add in work on your glutes and core so that you are stronger and to help avoid injury. A really nasty knee injury I had was down to poor glutes. Loads of stuff on you tube or buy a couple of running magazines as they always have lots of strength exercises.

1. Adding in HIIT training or short speed reps will improve your fitness very quickly. I can’t afford the gym but the treadmill is a great tool for this as is the stepper (on nearly max resistance for 10 secs 10 secs off).

1. Treat yourself at the milestones. After having my last baby, I promised myself some cool trail shoes when I got to 10km.

1. Remember the first and most important rule of running - that every run should follow with a treat (my weapon of choice is cake but you choose!)

Ps - last tip. Like others have said, don’t skimp on shoes. Go to a specialist running shop and get your running style analysed. Certain brands are better for certain shapes too. I have wide feet so I wear Saucony - ASICS forget it as they’re narrow.

Wow, awesome tips! Thank you so much. My trainers are brilliant. Had an experienced ultra runner with me when I bought them to try them out. Couldn't buy the best because I'm a bit strapped for cash, but my running buggy and trainers are an alternative to an expensive gym membership so I'm essentially saving money!

Thank you all. You're amazing!