Those of you who run - can a beginner ask you some questions please?

[MotorLoo]

Hi,
I'd like to start running but don't really know where to start. I'm not very fit at all, so should I start by alternating bursts of running with walking? Or just go for a fast walk/short jog until I can build up my fitness level? How far should I go for my first walk/jog/run and what sort of time should I be aiming to run for or do you measure your run by distance rather than time?

Are there any running 'techniques,? Or do you just go for it!?

Where do you run? Do you drive to a park/beach etc or do you run round the block?

What clothes/footwear do you wear?

Do you listen to music and if so which music do you find the best? Do you take a water bottle with you or find it weighs you down?

Are there any downsides to running - has anyone suffered injuries/weakness to their bodies?

Do you feel better for it? And does it tone and strengthen your body? Which parts of the body in particular?

Any other tips are welcome.

Sorry for all the questions, any replies much appreciated!

Firstly, download the Couch to 5k podcasts from the NHS website - that takes you from running for 60s at a time to running for 30 min.

I run from the house - I need to just go when I have time.

Wear - to start with, leggings and a t shirt then stuff from sports direct. You do need fitted running shoes.

No water unless I'm running for over an hour or its really hot.

Its just a year since I started running, and I'm so much more toned and strong. And I feel great for it

I'm injured at the moment, but that's due to my own idiocy- always listen to your body!

Have a look at the Couch to 5k programme, that's how I got started. There's a podcast you can download on the NHS website and a thread you can join to get support (which makes a big difference!)

You'll need a decent sports bra and a pair of running shoes. It doesn't matter if they're not really expensive ones to start with but if you start running longer distances then you'll need a gait analysis.

Clothing- whatever's comfortable to start with and then if you like it you can get cheapo running gear from Sports Direct.

YY to Couch to 5 k...it's really good and you won't overdo it and injure yourself. I started about 18months ago and still use it from time to time esp. If I'm feeling really unfit (like after a virus or something).

Agree with all posters above about what to wear but I'd add getting a hi-viz tabard with a reflective strip or two, to wear too. Some other road/pavement users are very inconsiderate! I got mine off ebay for about 2 quid.

Primark is quite good for cheap leggings and other sports kit. I got my first pair of shoes off ebay but now I'm into it I'd probably go to a shop and get fitted properly.

Go slower than you want to, to start with, it will build up your stamina and your confidence. I run about as fast a speedy walk...but I can keep it up for 40 minutes now. I used to get out of breath going upstairs!

No special running techniques but C25k seems to be a highly rated programme for getting started.

I run from my house, taking in uphill and downhill stretches and a lovely route through the park.

I wear proper smart tech running tights and a tshirt (jacket and gloves too in winter), with a good sports bra and good shoes.

I always take music. I have an ipod shuffle that clips on to my clothes which is ideal (well, I did until some fecker nicked it recently).

No water for anything under an hour - just have some before you go (not immediately before or you will be glugging) and when you get back.

Nothing improves my overall fitness like running. However for toning I need to combine it with weights work in the gym. BTW, my calf muscles do tend to get bigger and firmer when I run and zip up boots need an extra tug!

I run on roads in a rural area...I don't take music because then I can't hear traffic approaching. I tend to stay on the flat and sometimes take in a few footpaths as long as it isn't too muddy.

Either take your phone (with c25k on it) or tell someone what route you are doing and how long you will be, so when you twist your ankle on a dark evening and want a lift home you can contact someone and say where you are, or they can at least guess where you might be and when to start looking for you!

Thanks you all :)

Another question, sorry.. Where's the best place to buy a sports bra?

Start where you buy your normal bras - they should have a sports section. Ask about the best one for running.

I prefer to run on footpaths and only use music for longer runs (5 miles plus). Don't worry about carrying water to start with; if it's really hot, wait till it's cooler. You can get running bum bags with bottle holders; they're also useful for holding your keys and phone.

Apart from good shoes and bra, I wear any old t-shirt and some running leggings I got off ebay. When it's cooler/wet I wear a hi-viz running jacket I was given for Christmas.

Good luck, and keep us posted!

I've just restarted this year after c25k last year and stopping over winter due to darkness!

I second the c25k programme - I used the 'runkeeper' app on my phone. This time around, I'm running without headphones, enjoying listening to the birds and my thoughts. I run with the dog, on country (hilly!) lanes. I've just invested in a gps watch thingie as I'm now doing a half marathon training programme.

Enjoy it!

Sports bra - measure yourself using the Bra Guru method, then try sports bras in that size and a band size up/cup size down. I have some from Tescos that are amazingly good for £6 as a starter

Couch 2 5k is great, that's how I got started.

Running does put a lot of strain on you joints, it's important to build up really slowly and listen to your body. I've been running 4 years and only had one serious injury.

I listen to music sometimes, also podcasts and audiobooks.

I rarely take water, only for my 2 hour + runs and even then only in hot weather.

I run from the door but I'm fortunate to be by the sea or in the South Downs within a mile of my house.

Running bras.....I have small boobs so don't have many problems. I get mine form M&S because they do front fastening ones. I can't bear trying to wrestle bras over my head!

Good luck, running is great!

I'm the exception as I didn't do C25k, mainly because I didn't like the music on the podcast. I used the nike running app 5k plan but quickly got bored and just did my own thing.

I started mid Jan and am now training for a HM. I've definitely toned up and feel miles better for it.