Running for beginners

[QueenOfMyWorld]

I walk long distances but I would like to know the best way to incorporate running into my exercise without straining myself or doing too much too soon.I would like to get to the point where can run for quite a way.Can anyone advise? I'm new to all this

Also I tend to get a lot of calf/knee pain if walk a lot which lasts for days

Download the app
“Couch to 5K”
It’s very popular with a huge following and success rate.
Alternatively join a running club for beginners, they are out there, have a google.

Aah thanks didn't know there was an app

Jeff Galloway walk/run method?

I've done the first session on couch to 5k and I'm so proud! I hated running with passion and now hopefully I can stick to this 😊

Make sure you have a good pair of trainers to help minimise calf/knee injury. And a good running bra. The expenditure is an incentive to keep running!

Couch to 5k is very easy. The key is to run very slowly. You should be able to hold up half a conversation (ie, not gasping for breath.) If you're gasping, slow down.

Once you've reached the point of being able to run continuously for 30 minutes, then you can start working on running a bit faster. It will happen naturally, up to a point.

Hi, I have also just started Couch to 5k. Session 3 tomorrow morning.

I found the first session a bit of a shock. I thought I was fit (I am) but running itself is a shock.

I am planning on running a 5k on 23rd June.

I have found I can be fit for one thing (eg cycling) but not so for something else (running). And vice versa! Different muscles I guess.

I find cycling (indoor, recumbent) miserably taxing. I want to do cross training on it, but I guess I have to work my way up to it.

@BlueChampagne that’s why cross training is a way of increasing fitness. Our muscles get familiar with one type of exertion no matter how fit we might be. Our bodies use muscle memory (proprioception) to take shortcuts.

For example, I’m trained in ballet. I can hold my leg out at hip height front, side or back, and balance with relative ease. But I’m always falling over in Warrior 3 in yoga class because it’s a turned in position. My body is used to maintaining my balance in extended positions using my turn out ( adductors and psoas working hard) so doing an extension in parallel/ not turned out always takes me by surprise! I have to develop a different muscle memory.

I've signed up for 5k race for life in June 😊

@QueenOfMyWorld we must be on similar schedule.

CatNut2017 mine is on June 24th it's the first thing like that I've ever done

Was going to say couch to 5k, it’s like witchcraft I think. I did it last year, I’m running a half marathon in May. I went out and ran 14km this morning, I bloody love running now, but it did take a bit of time before I really did love it.

Really @SocksRock?? I want to believe you but can't quite bring myself to.

My Park Run is booked for 23rd June.

Really truly honestly.