honest advice for a new runner

[runningbug123]

I have posted in sport by accident so have reposted here!

I've just started running, well I have been trying for a while and I kept giving up far too easily.

I have no excuse my H bought us a treadmill and I am booked in for a 5k next month.

I have started from scratch and last Sunday struggled to do a minute. I downloaded the couch to 5k app and pushed myself today and did the podcast 25mins and ran for 16minuted of that and 10continous minutes after.

For a absolute beginner who is not fit, I'm carrying a bit of extra weight. I'm 5"3 and weigh in at 11 stone 9.
How long would it take me to get upto a 10k? I am on the treadmill 5 days a week and still feel I'm not pushing myself im not sweating buckets when I finish.

And is there any apps that could help me from a 5k to a 10k??

For someone who hated running / jogging last week I seem to be really enjoying it.

I am forcing myself into this as I am surrounded by runners who go to all the events and get all the medals and I'm younger than them and feel a bit silly to be honest. I really want to do that!

Don't do too much! I have run a 10 miles starting with C25K, then building up to 10k and then trying a 10 mile. I found I get bored running longer than an hour so have decided not to do a half marathon and just focus on 10k which is a great distance - a challenge but doesn't take too much time to train for.

I ramped up to 10k and then to 10 mile by doing 2 shortish runs (30-40 mins a week), one doing intervals to get used to speed. And then a long run each weekend, bumping up by about 1k a week until I was at 9k. I didn't run 10k until the race. For the 10 miler I bumped up by 1/2 mile per week and the longest I did before the race was 9m

Joining a running group is a great way to push yourself and to get advice on training plans. It is also fun to run with others and spurs you on, particularly on the days when you aren't quite in the mood.

Make sure you listen to your body. Rest if you have niggles or you'll end up with an enforced rest and physio bills!

Drink lots of water, and take it easy. Make sure your trainers are fit for the job, wear a good bra, compact pants if needed, and walk if you feel puffed.

It's steady progress, and yoga helps with breathing - I'm not a fan of yoga and too my horror :) found that a few sessions of yoga helped my running capability.

Have you tried running outside - cross country? Look at bridle paths etc - more fun, also Mapmyrun is a good app for local runs. I never run outside with headphones btw. Can't hear traffic etc.

I'll but in and ask a question if I may.

I've started a 10k running app. Interval running to build up to 10 k in about 12 weeks. I've not really run before, but I'm reasonably fit. I do a reasonable amount of hiking in the mountains where I live. Proper hiking, not just a country stroll. Anyway I'm more time poor now so I've taken up running. My question is, how fast do you run during the run 1min/rest 1 min type workouts. Flat out fast? Jog? 3/4 pace?

Hope your training is going well, running bug..

Well it depends

Not flat out , or you will have to walk/ stop in the rest bit and you should be able to jog / walk

It's ok to do some faster and some slower , that will improve your speed

Or you could run at your target pace for your race in the ' run ' bits and jog in the ' rest ' bits . That's assuming you have a target pace , if you don't that's fine, your target might just be to finish.

There are different types of interval training, you can google them . There's not really a wrong way to do it , as long as you are working hard enough that you get sweaty and a bit out of breath but not so hard that you are collapsing on the roadside !

There are complicated things about slow twitch and fast twitch muscle fibres and some of them will be ok in a good hiker like you but others you will have to build up.

I don't really understand most of it it but if you are scientifically minded you might find it interesting . Again you can google it or try running websites .

Some people really get into all the geeky stuff and find it very motivating . Whereas others ( like me ) go out and look at nature . Takes all sorts

Thanks. I'll just use the hit/sweaty/out of breath meter I think!