Proper Runners - can you give an idiot some advice please?

[ChampagneTastes]

I'm a very sporadic exerciser; I go through phases of the gym or jogging two or three times a week and then it peeters out. I'm trying to find a way to stop the peetering so I am planning to start running every day - that way it is as much of a part of my daily routine as showering. I can currently do about 3 miles in 30 minutes (I am, I realise, quite slow). Can people who do proper running tell me if my plan is ridiculous and answer some dumb questions?

This is my plan:
Get in a 3 mile run every morning before work (I'm going to have to get up before 6am but I've done it before).
Do a longer run on Saturday (scout out new routes).
Start to add about 10% each week assuming that my time improves.

Is this realistic?

Secondly, I have basic kit (trainers, sports bra, t-shirt, jogging bottoms). What would you count as essentials and what is nice to have? I thought, if I manage this for a month or so, I might treat myself.

Finally, is running every day bad for you? Will I injure myself doing that? And what sort of stretches should I be doing?

All advice gratefully received. I'd quite like to stick to this.

Just remember to enjoy it and know your rest days are also important. I honestly think a good bra is just as important as good trainers.

'I honestly think a good bra is just as important as good trainers.'

God, I agree. I see women running in the park who are clearly just wearing normal bras to run in and it looks bloody painful. Part of me wants to beg them on bended knee to come with me and get fitted with a good sports bra immediately!

Another one backing up the importance of a good bra! Nothing that will put you off running quicker than out of control boobage...

You are all right! I have a couple of good sports bras so that's sorted. I did 4.5 miles this morning due to getting completely lost. Was quite proud of myself though!

While I think of it, does anyone do any evening/early morning running? What do you wear? Do you carry a torch?

Excellent work Champagne

I run between 6 and 7 pm on weekdays so in the winter, that's in the dark. I wear light coloured clothes, so no black or navy. I don't carry a torch but I run on city streets rather than country roads.

I got this amazing hat, someone from the running threads here recommended it, not that I run in the dark often unless with running club but in the winter there always seemed to be a long run that started in the dark. Will find it and report back!

I can't carry anything while I'm running, I can but I just can't!

Running every day ( I believe the term is a "running streak") is gathering popularity in cerain circles, spurred on by marathon man etc. I'm not sure it's a bad thing per se. However, I also am fairly adamant that it's not the most effective way to train or improve, rather it encourages "junk miles" (easy effort shortish runs) which do little except burn some calories. I do quite a lot of night training. I use the Ay-Up head torch. It's very good if you're running somewhere with no street lighting and uneven terrain. If there are street lights or it's mainly paved, it's probably overkill though- any head torch will suffice. Garmins etc- good tool but dont become a slave to them. I see too many people feeling like a run didnt happen just because their garmin autopaused or something. Craziness.

kippersmum I think you'll struggle to run in boots. Salomon do quite a stable trail shoe called the XA Pro 3d (catchy). It's a good hiking/running hybrid. Solid and good ankle support. Maybe give that a go. Critically, also aim to strengthen your ankles through focused exercises (standing on side of feet etc). I broke my ankle (went over on it running down steps in a trail race- can still hear the crack). I have focused on ankle stability and rarely go over on them now, despite not wearing particularly supportive shoes.

Just another gait analysis cynic. I run like a twit on a treadmill. I always end up being recommended proper proper support shoes. When in fact when I run normally I run in some really like neutral new balance shoes.
There is something about treadmills that takes me about 15 odd mins till I'm not falling all over the place on them.

KeyserSophie thank you so much for the helpful info. Just what I needed :) I knew MN would have the answer!

All the other comments about not running every day etc have also been really useful.

I'm off to google those shoes now, sounds like just what I need.

KeyserSophie I also spotted this fell running shoe... www.millets.co.uk/womens/005227-salomon-womens-fellraiser-trail-running-shoe.html#read_more

is it one you have used? What is your opinion on it? TIA

kippersmum I started running in the XA pro 3Ds but ended up with a loads of hip pain, changed to the Speedcrosses and haven't looked back. The Fellraisers are more a fell/hill running shoe. They have less support and cushioning, and have a lower heel to toe drop, great for grip and control on very rough terrain, but not so comfortable on general trails.

I've never had a gait analysis, though have benefit of insider knowledge. It is not that difficult though, there are some youtube videos and if you can get a friend to look at you running it saves going to a shop and also paying for overpriced shoes you can get cheaper online. Agree totally re the good bra too

Lottapianos thank you! I was quite proud. Are you a daily runner? I will definitely be running in the dark but there will mostly be streetlights. Was contemplating my DH's miner-style head-torch. That may be over kill.

On the whole "gait analysis" thing: I went into Sports Direct and stood on their machine while I was in the queue. They said that I had "high arches" which sounds plausible as I stand on my toes a lot. But they were directing me to shoes which were no more expensive.

KeyserSophie since my goal is to get thinner, burning calories every day sounds good to me? I would quite like some junk miles I think?

People who do running streaks tend to do short easy runs as a form of active recovery and vary the runs they do.

Having a race to build up to and varying the goals of individual runs works for me. I vary my race distances so have phases of focusing on speed and others on distance which helps long term progression.

Ha ha- this is where runto and I will be forever divided- the Speedcross vs the XA Pro D. To be fair, I think i'm the only person in the world who doesnt like the Speedcross as I find after 20k or so they dont have enough cushioning on hard packed trail, which is what I typically run on. Most people love them though. Also, to clarify, I think the XA ProD is best suited to those employing a hike/run strategy rather than running continuously as it's not a light shoe but I do think it's a good beginner's style for the first 6 months or so.

champagne Re-reading your OP, it's worth pointing out that running streaks are also useful for developing habit, and may stop the peetering out tendencies, so perhaps try it for a month or so until you feel like running is part of you. However, a 3 mile run is 300 cals (a snickers) so just be careful you don't eat it back if you're trying to lose weight too. Also, are you realistically going to do it every day (rain, tired, kids wake up early etc)? Might be easier to commit to 5 miles MWF than 3 miles MTWTF. Only you know that though. Some people do find it wasier to do the same thing every day, others do better on "it's only 1 day".

Keyser one mans meat is another mans poison.

Well I'm back to work tomorrow so I went for a run today and will go to the gym in the evening tomorrow (there's one at work). I have signed up for Park Run and I am eyeing 10k races.

The whole race thing scares me, mainly because I have form for falling over in public. I will attempt to overcome my fears though.

I have a nice new running jacket and if I really get going I will get some new trainers as well as a treat. I don't want to spend tonnes though so if anyone has cheap suggestions they would be very welcome.

I've been running properly for about 1.5 years and had a lot of ITB problems after the first 6 months or so. I went to see an excellent sports physio who took one look at my old trainers and told me to chuck them in the bin. He sent me off to have my gait analysed and prescribed some orthotics for the new trainers and I have to say I feel so much better when I run and fingers crossed I've remained pain free since I built back up slowly to running 8 miles or so.

The frustration of being injured and unable to run was immense and I really did take on board what he said about trainers and orthotics. I only needed 3 treatments from him and I think/hope the change in footwear helped the rest of the recovery.

I will never know of course but that's just my twopenneth!

Champagne Park Run is fab and gym work good to do on alternate days.

Sweatshop are excellent for trainers and advice - I must say I wouldn't take much stock from anyone at Sports Direct if I'm honest.

Hi Champagne, gosh no, not a daily runner, I'm a delicate soul and need my rest days! I try to do 3 times a week - 1 longer run (up to 10k), 1 5k run and 1 run where I just time myself for 30 mins and don't worry about distance. I ran my first full 10k on Saturday and was very proud of myself although it knackered me out very badly and I've been feeling very tired for the past 2 days. I could feel everything turning to lead at about 4.5 miles and probably should have called it a day then but forced myself to keep going. I find some runs are great, and some are truly shit!

Oooh well done Lottapianos - and particularly well done for keeping going when utterly knackered. I went to the gym today but it was the one the school provided so I mainly spent my time trying to make sure that none of the equipment actually collapsed underneath me.

I have set my alarm for 5.30am tomorrow which may be a little over-enthusiastic but we shall see.

Sorry, had to come back to tell you that I have done TWO (count 'em, TWO!!) 5.30am runs this week. Well, I've rolled out of bed at 5.30am and then gone for a run when I've managed to climb into my running gear. This can take some time.

Incidentally, DH is a bit pissed off because, despite my best efforts, my alarm wakes him up. Any tips? I think I might end up in the spare room shortly.

I have different music for each run - speed session - fast music , hills - eminen . I think it helps to have a purpose to each session .
I wouldn't run every day or I get injured so I run 4 -5 times a week and add in spinning , Pilates , circuits class etc.
I agree with having something to aim for . I always have a " race" in the background I'm training for .
I've managed many a marathon on the above running schedule .
Motivational books help too - born to run , running with the Kenyans , run fat bitch run ( very good for new runners) .
As for kit, decent trAiners and sports bra and your off .

Just had to report back to state that I've been out Mon, Wed, Fri this week. 3.2 miles each time (no matter what Map My Run might have tried to tell me this morning - it was THE SAME BLOODY ROUTE dammit!) I knocked 4 minutes off my time as well which made me happy.

I am fucking exhausted now though.