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Original poster

Any running tips for a beginner?

24 replies

lollipoppi · 07/04/2015 09:39

I've started running ..... Well attempting to.

I'm on day 3 and really struggling, I can't run for more than 10 minutes without needing to stop or walk.
Day 1 resulted in me getting back home and being sick

Day 2 I got a terrible stitch that wouldn't go, I tried walking it off, running through it, stretching it out. Nothing worked. I think the stitch has actually turned into a pulled muscle as it's still there now from yesterday evening

It's early days and I know I'm not going to run a marathon over night getting round the block would be a start but any tips would be appreciated

OP posts:
Stubbed · 07/04/2015 09:44

I think one of the main issues at the start is running too fast. You need to slow right down, sort out your breathing, and carry on for half an hour or so. Do run / walk if you have to. Run on a flat route and build up slowly til you can run for 30 mins.

Then you can work on going a bit faster and longer.

So - keep going but remember to start really slow. This really helps me.

Stubbed · 07/04/2015 09:45

Plus - don't eat for an hour or so before you go. That will help with stitches.

AggressiveBunting · 07/04/2015 09:46

Try doing the NHS 'couch to 5k' plan. Apparently it really works.

Sirzy · 07/04/2015 09:47

Don't push yourself, better to keep a slow and steady pace than the go all out and make yourself ill

tinymeteor · 07/04/2015 09:47

Go gradually and get yourself some kickass playlists sorted

FOFONAR · 07/04/2015 09:49

Couch to 5k really works. I got 75% through then had to stop because of work but I've just gone back and started again. Completing each level is really rewarding and got me to running 15 mins without stopping. Good for a complete non-runner.

Original poster
lollipoppi · 07/04/2015 09:52

I think the first night I was so motivated, and stupidly thought i would be able to just go out and run with no problems, which resulted in me being sick, I'm actually laughing at how naive I was Grin

Yesterday I toned it down and went at a slower pace but this stitch stopped me

How often should I run at first? I had a plan of every night but is that pushing it? Should I alternate running and bike riding?

I'm going to google the couch to 5 k now

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Lottapianos · 07/04/2015 09:55

Running for 10 minutes on day 3 is very impressive, it took me about 4 weeks to get to that point!

Start running slowly, then slow down even more. Most people start running too quickly and end up with stitches and injuries and all sorts. Listen to your body - go at a pace that challenges you but isn't killing you. Absolutely use a mixture of walk and run in the beginning.

I assume you have been fitted for a proper pair of running shoes and sports bra? Both absolutely essential.

I would aim for 3-4 runs a week, no more

Original poster
lollipoppi · 07/04/2015 10:19

Lotta it felt like 10 minutes, it was probably around 5-7

I have running trainers, but not fitted ones, do they help? The trainers I have are comfortable and feel supportive.

My normal exercise is an adults gymnastics class once a week, it involves a fairly intense circuit warm up, but it think it's the stamina I struggle with

In my youth I did professional trampolining and DMT and would train for 20 hours a week until I was 27yo ...... 2 kids later and a weak pelvic floor put a stop to that Grin

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Lottapianos · 07/04/2015 10:56

Another bit of advice - while you're running, remind yourself that you're actually doing it. You are running. You are a runner. That always gave me a great sense of achievement, and still does in fact.

Keep going. It makes everything in life feel better.

theyoniwayisnorthwards · 07/04/2015 11:07

Couch to 5k is great, it took me from completely unfit to running a 10k six month later. It starts you very slowly, the first week you are never running continuously for more than 2 minutes and although that sounds very little it's really the consistency that matters. Three times a week is easy to commit to and will bring your stamina up gradually with little risk of injury. I do a barre class on non running days which really helps with overall fitness and tone. Running is a good complement to resistance workouts. I'd suggest going to get your gait analysed once you're sure you're into it and buying decent running shoes.also really helps to have a goal so maybe find a local race?

CremeDeSudo · 07/04/2015 16:55

Am jumping in here as a fellow newbie! Went for my first ever run on Sunday using a free Couch to 5k app on my phone and was really surprised at how OK it was. I've always expected to hate it!

Very impressed with the app - you can listen to your own music and the app chips in to tell you when to run/walk. I'd recommend it, although admittedly I've only done it once!

Good luck to us!

Original poster
lollipoppi · 07/04/2015 18:03

I've just downloaded the app now, I'm actually looking forward to my next run with it.

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Original poster
lollipoppi · 07/04/2015 18:05

Ps there were loads of these couch to 5k apps, I downloaded the NHS one, unless anyone can recommend a better one?

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CremeDeSudo · 07/04/2015 19:27

I'm not sure which one I've got I think it was just the first free one I came to with decent reviews!

I've just done session two - I find that I start feeling pooped and it's time to walk again!

MehsMum · 07/04/2015 19:47

I used the NHS couch to 5 k - prob the same one you have downloaded. It did it for me and I am still running about twice a week a year later. The message board which goes with it is also really helpful.

And when you get to that 20 min run, don't be daunted - it is possible!

Good luck and I hope you enjoy it.

ImBrian · 09/04/2015 07:48

I didn't do couch25k, I joined a beginners club. We had a 2 mile route (flat) and we ran as much of it as we could very very slowly! The slower the better. Once two miles was doable (about 3 weeks) half a mile was added on etc till this week we did 6.6 miles! (12 weeks after starting).

This has worked really well for me, I ran 3 times a week going out alternative days and kept runs I've done by myself shorter then the ones I've done at club nights.

Trainers from a proper running shop are definitely a good idea, they'll analyse your gait and fit you with ones that hopefully help stop you hurting anything.

Good luck Smile

Lagoonablue · 09/04/2015 07:52

Another graduate from Couch to 5 k here. I followed the plan slavishly and it really works. I could not run at all previously and now doing 3 5 k runs a week. Sometimes I whizz round, other times I struggle but I always feel good afterwards.

CremeDeSudo · 09/04/2015 09:49

It's really encouraging to hear the positive stories about Couch to 5k. Hoping I'll get into enough to keep it up! Doing my Wk 1, session 3 tonight. Strangely, I'm sort of looking forward it which is not like me at all!

feetheart · 09/04/2015 10:05

Just beware...this running lark is addictive :)

I did C25K about 6 years ago and, apart from a short gap, have run ever since - I've done 5k and 10k races, 3 x half marathons, joined a running club last summer (which I wish I had done sooner), discovered parkrun and have helped set up a local parkrun that is launching next weekend and on Saturday I am doing my second WOLF Run with some other slightly bonkers MNetters Grin

I am also the far side of 50 but feel 20 years younger :)

feetheart · 09/04/2015 10:12

Sorry, I got a bit enthusiastic there and forgot the tips!
I would say:

  • get your gait analysed after a few weeks (when you know this running lark is for you) and get decent running shoes, they ARE worth the money
  • find your local parkrun
  • look out for local running clubs as a lot will be doing beginners courses now and running with others is great
  • I found the jump from Wk3-Wk4 the hardest on the C25K I did
  • do your local parkrun
  • some runs will feel great, some will feel like death - this is NORMAL
  • did I mention parkrun Grin
ImBrian · 09/04/2015 12:35

Just thought since it hasn't been mentioned that perhaps parkrun could be a good idea GrinWink

It's seriously very good, I was last the first time I did it and it was still a great experience.

CremeDeSudo · 09/04/2015 12:49
Original poster
lollipoppi · 09/04/2015 18:37

Thanks for all the tips!
I went for another run last night on my C25K app, I'm actually starting to enjoy it now
Off to search my local park run Smile

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