How to begin running?

[runningfox]

I really want to start running, for both the mental and physical health benefits. I have a fair amount of free time (although am hoping to run in the mornings just after I wake up), am mid 20s and am fairly slim.
I live a 10 minute walk away from a safe park with lots of flat paths, so running seems ideal.
My problem is, how do I begin? I have decent trainers and sports clothes (I play tennis and badminton, however am not particularly fit), so no problems there, I just don't know how long or often I should be running for, what to include in a warm up/down, whether I should/could be doing any additional workouts at home to supplement this (I don't have enough money to pay for a gym membership, although the idea of a gym doesn't appeal to me anyway, so any workouts that could be done at home with little or no equipment would be ideal). I eat fairly healthily and am trying to cut down on sugar.

Download the Couch to 5k app (I used the NHS one but there are several versions). It's a great little programme and will build you up nicely.

I second the couch to 5k app. It's interval running so you run a bit, walk a bit, with longer running and shorter walking each week. For running you don't need any more warm up than a bit of walking.

Everything they said! Couch to 5k is brilliant. I started and quickly became addicted... be warned!!

I came to say Couch to 5K too. And if you want some online company I'd join one of the C25K threads.

Good luck!

YYY to the NHS Couch 2 5 K. I like the NHS one best, because it gives you little encouraging talks at just the right times.

NHS couch to 5k app!

Definitely NHS Couch to 5k podcast/app. Doing it for the second time after not running for several months. Forgot how much I love running. Take it slowly and enjoy.

Another one voting Couch to 5k. I'd never run in my life and am middle aged but I did this and really enjoyed it. I'm still running (or at least I bumble along at a gentle trot). Have run several 5ks now and felt great. It starts you off with running for 60 seconds and then walking etc...and honestly - I thought I was going to be sick the first time I managed a 60 second jog, so I wasn't fit either. Now I can run for about 40 minutes non stop. You won't look back! (And it's free to download podcasts from NHS).

NHS C2 5K podcasts here

Thanks for all the replies! Have just downloaded the app and the podcasts so will begin this weekend

Make sure you have a good well fitting high impact sports bra, and decent trainers. After the first couple of weeks you'd be doing yourself a huge favour by investor time and money in a good pair of running shoes. Go to a running shop, not a sports warehouse.

Hi runningfox - lots of good advice. C25K is a very good progressive programme - why not pop over to the New Year C25K running thread? We've all just recently started (or re-started) C25K so lots of friendly support.

www.mumsnet.com/Talk/exercise/2816315-new-year-c25k-anyone-care-to-join-me

Thanks, I'll have a look at that thread now

SportsDirect are good for cheap running clothes but as Bike said, not for shoes! If you go to a proper running shop they'll be able to give you good advice. (My latest find is Hilly two-skin socks to prevent blisters).

Well fitted shoes, that suit your style of running will make the difference between you carrying on running and not. Be prepared to invest £70+ and 1.5 hrs of time. Somewhere like "Up and Running" (branches nationwide) or "Run and Become" (London and Cardiff) are good. In Sheffield - if you're anywhere near, Accelerate in Attercliffe are superb. In Leeds, Triangle in Horsforth.

I have a couple of pairs of Nike trainers (proper trainers, not just the fashion ones), do you think they would be ok? I don't have the money at the moment to buy new ones. I wear them for tennis and badminton , and often if I go for a walk, and I find them very comfortable so I'm hoping they will be ok?

Another way, from someone who started running before apps- run to a lamppost walk to the next and the next time run two and build it up. Maybe look for a club or company of some sort- good luck!

A few years ago, my 10 year old dd wanted to enter Race for Life, and the application form said she had to have a responsible adult with her. Normally, I'd have palmed the job off on DH, but couldn't for this. So I started training.

The C25K wasn't for me - even when I was a young fit Girl Guide I couldn't stand Scout's Pace (run, walk, run....). I don't like changing my pace. I was shocked when I struggled with a 300 metre circuit when I started running. But I added distance every time I ran. I started training at the beginning of April, and by the end of June I run the race in a perfectly respectable 30 minutes (my DD did it in 21 mins....)

Once you're up and running, Park Runs are fantastic.

I think you probably need to get some designated running trainers. We have a 'designer' outlet nearby (designer in the loosest possible sense ), which has Nike, Adidas and Asic. My children get all their running stuff from there. You can normally pick up a great pair of last year's running trainers for under £50 - with a genuine RRP of £100.

The thing about outlet trainers

• not all trainers are good for running, and there are different types for different running styles (overpronating, neutral, underpronating)
• the rubber on trainers gets hard and brittle with age. If they've been kicking about fur a year or 2 they won't provide anything like the support or impact cushioning of new ones.

Thanks! I'll give the C25K app a go for a few weeks and hopefully stick it out for the whole thing