To ask how I get into running?

[4beautifulchildren]

I had this brilliant idea that I would take up running.
I put on my trainers and ran, I didn't even get to the end of the road and I had a stitch, my lungs were burning and I was out of breath.
I thought I'd take easily to running because I love walking and hiking, I walk for hours most evenings.
I'm healthy weight and not ready to give up.

Couch to 5K definitely didn't work for me.

I tried it about a dozen times, but never managed to get through it; always ended up injured or in pain somehow, or just found it too tough.

I've started yet again, this time just doing my own intervals. I've been at it for months and months and still can't get beyond 2 or 3 minutes at a time. I do that 5-6 times each outing for a total of about 20 min, but not getting any better!

Hope you have better luck.

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you may be inspired by this - it’s a great read

Yes, 3 years ago I was the same as you. Now doing 5k (albeit slowly) but doing it.

I thought I couldn't run - was the wrong shape, found it horrible etc etc, and that all the people who raved about C25K must have secretly been the cool sporty girls at school, and that it really wasn't for the likes of me

But then I screwed up motivation to become more active, and thought I'd give it a go. And it really does work. I did it without much enjoyment - it was a kind of prescription and a chore to be ticked off. But I could feel myself progressing and stuck with it, got through it, and kept running at least 3x a week.

And found that I came to enjoy it, and started adding distance, more challenges, even took running gear on holiday with me. And slowly realised that I'd come to enjoy it, entered events, added more distance (many Halfs, couple of Marathons).

If you'd told me a few years ago that I'd do that, I'd have laughed in your face. But it really happened. And I've met some wonderful people along the way.

One thing I remember from a Runners World article on what advice seasoned runners would give to those starting out - every single person said "go to parkrun, and go early on, even if you can't run that far". You don't have to run it all, it's a run not a race, but going to an event, and seeing yourself make progress can be really motivating. The first time you run every step is a real high point!

As well as C25K, there's also an app called "Zombies! Run!" which has much the same approach. Some people really like it - must depend on what motivates you!

To repeat what others have said, couch to 5k app.
Also find your local parkrun, even though you’re a beginner you can run a bit and walk a bit. I can’t speak for all parkruns of course, but the ones I’ve done are very supportive to all runners and walkers - no matter what speed / level.
one tip, make sure you have decent trainers, so important. A running shop will help you find the right pair, and size up.

Best of luck!

Have a listen to the Women's Running podcast, they're doing a weekly series "office chair to 5k" and have some useful tips for beginning running (& v funny too).

Couch 2 5k is good. Can I also suggest the Jeff Galloway method? It is a run walk plan. I found straight running a bit soul destroying after 5k. Jeffing made it more fun.

Also Parkrun. I'm a huge fan. You will never be last. Look up the results and pick one where you are way within the finish times.

I've just looked up how far I got when I first tried to get into running. One kilometre!!!! I remember very clearly how I could barely manage that. And I was in my 20s and slim.

Couch to 5K wasn't around at the time but honesly you just keep plugging away, build it into your routine and just get out there once a week or twice a week. I remember I didn't approach it with any specific goals except not to get worse. So the second time, I just aimed to do what I'd done the first time. The next week, to go a bit further. Then further. I started running along a canal towpath so I measured how many bridges I could get to. Then I'd see how far I could go without needing to break. 15 years on I run 15km twice a week.

Some people do better with specific goals in mind though!

Important: go to a shop like Runners World or Decathlon and get proper running trainers fitted. Also get a decent sports bra. That's all the specialist exercise gear you actually need.

Couch 2 5k and start really really slowly.

Slow down

Slow down a bit more

Slow down even more

Walk a bit

Speed up ever so slightly

Everyone goes far too fast and it puts them off!

The only way to get into running if you're starting from scratch is to build it up gradually and slowly, and C25K is brilliant for that. I did C25K six years ago and now I've run two marathons, about 12 half marathons, numerous 10Ks and I run about 30-40K a week on average.

Do you have any parkruns near you? There are over 1,000 of them in the UK so it's quite likely that you do. They're weekly timed 5K events that take place every Saturday at 9am (9:30 in Scotland) and are free and very friendly. A lot of people walk them and some people alternate walking and running. They're run by volunteers and are a great way to motivate yourself to keep running and improving. www.parkrun.org.uk. Good luck!

Couch 2 5k. But I'll say you absolutely have to choose Jo Whiley as your running buddy. Worked for my inner city sister and also me who lives in the arse end of literally nowhere ( 4 hours on a boat if you are feeling lucky)

Like others have said, couch to 5k. You can get the app from the NHS for free.

Maybe a silly question, but how do you all bring your phones running with you? Where do you keep them? I get so warm I can't wear a jacket to keep them in the pocket of.

I can vouch for C25K - just take it steady. And once you build up a bit of stamina, see if you have any friends who want to run with you - that takes away the pain

GOOD LUCK!

I have leggings with pockets in them. Either at the thigh or in the small of my back. I’ve never needed one of those armband phone cases.

I have a belt for my waist. It’s really thin and you can barely notice it. It kind of stretches around the phone.

I did the Zombies, Run! version of Couch to 5k. I dunno if I ever actually ran 5 continuous kilometres, but I enjoyed having a narrative structure and it was pretty good for me.

Until my knees decided to inform me that they weren't having it any more. Went to the GP, who sent me to a great sports physio, who told me off for running 😱 on such hypermobile knees 😱 which I was apparently supposed to magically intuit that I have. Please listen to your knees straight away if they utter even the faintest complaint. Because if you push through and screw them over, they may hold a grudge against you forever, or at least for a long, precarious rehab process.

I do worry about my knees, I do a lot of power walking and have to lay my legs flat sometimes as they hurt when sitting if they are bent.

C25K is very clever and certainly got me started. But typical me I started running daily, twice a couple of times, speeding up...at fifty you just can't. I never could run anyway and haven't in thirty years.

Calf tear. Week off, calf strained walking around London, week off, calf strained again.

Bought calf sleeves. Excellent, wouldn't be without them. Went and had a gait analysis done and bought good running shoes - the ones I had were wrong and contributed to the tear. Only running every other day now, as suggested and all is good. Do not ignore recovery times.

I stopped C25K as I had to catch up with a friend in time to do their target of a sub-40min parkrun (after five weeks doing C25K). Big friend, late fifties, just stopped smoking, not run in twenty years. So six weeks in and having had a couple of weeks off we did it, just in the time at their pace. The next day I went again in that route with a friend who started a year ago and set the pace and did 32. I managed a 30 on flat ground on Tuesday and am heading out again in an hour for today's run. I'm aiming for 30 on this week's parkrun.

I stopped C25K and am going progressively instead. Tuesday was 4 running 1 walking. I'll try 5:1 today.

You can do it.

Ooh — please do be really careful. I'm not a doctor or anything like it, just someone who's had a Knee Experience, and getting pain in the circumstances you describe is absolutely classic for patellofemoral pain syndrome, which is the problem that massively flared up for me when I did too much running, and which left me awkwardly climbing and descending stairs one at a time, and incapable of even a few seconds' jog, for months (and occasionally piss back up to remind me that ones never really heal, you just get better at compensating for the damage 😣)

Repeat: absolutely not medical advice. But please be CAUTIOUS and GRADUAL and pay attention to any symptoms rather than toughing your way through! Stronger leg muscles will help your knees, but it's important to strengthen them without aggravating the problem.

Occasionally pops back up, that is. In both knees now.

Piss is fairly reflective of my feelings about it tho. You go on one tiny little slightly hypomania-provoked fitness drive, and you're paying the price (or at least, another randomly-sized installment towards the price) at random intervals ten years on 😒🤣

I did C25K some years ago.

No word of a lie I started off unable to run for a minute.

I could run for 35 minutes non stop by the end.

Then my knees packed up.