how to start running?

[TheCatThatDanced]

I'm at my most heaviest at 11 stone (gulp) and 5 ft 4.5. Want to lose 1 stone to start maybe more.

Quite easily when without DC walk 15K to nearest town etc or on a country walk, without stopping.

Lovely park right behind my house.

Got running trainers. I'm not really into Couch to 5K etc - so how should I start off running? What should I aim for? Anything I need to buy to time my laps? Are water bottles/pouches you strap to your arms a good idea?

Right now I walk and do the occasional aqua fit class so quite out of condition but did used to like running years ago at school and on treadmill at gym.

I started by adding a bit of a run into the middle of my walk - so walk, then run for as long as I could, then walk, then run and built it up. DH tried to get me to do 100m at a minimum for each time I ran, but for the first few weeks I did less than that each time I ran.

You will eventually build up to being able to run further each time before you have to go back to walking. I got up to one lap of my park running quite quickly - I've been running now for almost 20 years. But I had to start slow as I have asthma and that's what worked for me.

Good luck - I love getting out to run in the park. You are lucky to have one close by, I find that helps keep me running.

Start slow. You don't need to carry anything, just set off, run for 5 minutes at a pace you can sustain for that length of time. Go home. Go out the next day, do it again. Keep doing that, adding an extra minute every few days until you can run for 30 mins. You'll be surprised how quickly your fitness comes on.
Word of advice - you can't outrun a bad diet - if you want to lose weight, you need to adjust your food intake.

Annasgirl - thanks for your reply!

Actually that's what I did on Saturday afternoons when DC were out at all day sports/ballet etc - courtesy of me dropping them there first...

I walked to the nearest town, stopped for a coffee and then walked back, then to the next further away town etc - and built it up gradually - helps that in one of the towns there are nice gift and clothes shops so handy for a browse.

I also have asthma but not badly. I will do as you say. Yes, the park is nice and very handy being just behind our house.

LenoVentura - I know re the diet - my diet isn't bad per se but I do like to snack...

Will cut down on snacks though.

One important point is that running is not going to make you lose weight. Runners often put on Wright, unless they also watch what they eat, because running makes you hungry.

You need to change your diet for that (try the weight loss section)

But running, or being more active in any way, is terrifically good for you - both in terms of being fitter (expect toned legs) and mporvements to MH, especially if you run outdoors.

The only kit you really need when you start off, is a goof sports bra and good enough trainers. You can download apps to your phone is you want to tack your running. Strava is probably the most widely used, I started off with the free version of RunKeeper and thank you might like it, because you can set audio cues and that can help you structure what you're doing (if you are alternating running and walking)

You'll also need somewhere to stash keys (secure pocket) and phone (or anything else you need/want with you) so you might want to consider a running belt well. You can get ones with little water bottles (which is better than holding one, as carrying one-handed can make you stride a little lopsidedly) but until you are out running for longer times you might nit need it (unless there really is a heatwave!)

Don’t dismiss the couch to 5k app. It’s a great program.

Have you tried Zombies!Run! ?

It's a very good beginners programme, that isn't C25K (though on the similar principles)

I planned a 3k route (I used gb.mapometer.com/ but sure there's others out there) and then went out and ran as much as I could. First off, this was a couple of hundred meters. Next time I went out, I tried to beat that, then further the next time etc. When you stop running, keep walking your route and run again when you fancy it. Build it up slowly. One day, you'll have run the whole route! Then plan a 4k route and do the same. Then a 5k route!

AuntieStella thanks to Zombies!Run!

I'm fairly lucky in that when I run I can have childcare in place (care of childless neighbour etc) or I just drop DC at breakfast club and run. Otherwise I'd never do it. Downside to having DH up very early for city banking job... Could potentially do it after work.

I found this video clip really helped me with regards to pacing and technique. Previously, I thought I couldn't really run very well from remembering being out of breath on school cross country. However on trying running like on the video I was able to run for half an hour straight away! That was it! I felt like I'd being given a gift! I now run just about every day and love it!🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

m.youtube.com/watch?v=9L2b2khySLE

Oh, and I have lost about 3 stones since last year. Running in conjunction with diet. I log my food and activity on FitBit. It is really easy to do. Running really helps get the steps up and I find it does burn a good amount of calories for the time you do it. My legs have much more definition, my belly is flatter, waist smaller, neck and chin slimmer. I'm slimmer all over really. Diet wise I cut starchy carbs down and simple sugars and am careful over portion size. The FitBit logging is really useful there it makes it easy. A lot of pub and restaurant chains publish nutritional info and menus on the internet so I can decide what I might choose before I go. So I don't feel like I miss out, there, really.

silverystream - DH says he will buy me a FitBit (I can't stand them but will use it if it helps me).

I didn't actually do many cross country runs but did 400m etc and was good at that but that's short bursts.

belly breathing - how hard is that?! will try those techniques in the clips, thanks.

Does it say belly breathing? I don't think I paid attention to that bit. I think I just breath as I usually do, don't really think about it. I know there is more specialised breathing techniques some runners do but I don't really have a problem with my breath.

I was resistant to FitBit at first when my Dad advised one but since getting one I've loved it. It's weird but even taking little detours walking cheers me up when I see it all logged.

Reading with interest. I can't run. At all. I used to do school 110 m hurdles and was pretty good. Hated cross country. Now can run at all.

Oblomov19 - you're obviously my running twin!

I tend to run round the park and get freaked out by people watching me in cars (yes I know!) .

silverystream - I tend to be stubborn when it comes to new kit - I railed against getting an Alexa etc for ages (DH's wish list).

I do log my steps on my iphone and when kids etc are out on Saturday afternoons happily walk for hours (with a friend or not) but that takes more time up. Hence the wish to do running.

Oblomov

Hated cross country

That was me pretty much. Really did think I couldn't run. Was secretly envious of people who could run. Until watching that clip I posted upthread and trying it. Amazed was an understatement! I don't what exactly I was doing wrong but that technique solved it and I love running.

When I first started I convinced myself people would just think I was a long distance runner. It was obviously why I was running slowly. I always made a point of saying hello (you sort of do at 6.30 am as it's mainly dog walkers and other runners and a bit of a community) to prove I wasn't out of breath!

I run in disguise too. Running gear, including cap and no makeup. No one would ever recognise me!

Download the free Strava app. It gives you a live pacing speed - the biggest issue I have with running is trying to go too fast at the start of my run and running out of energy. I find the app really helpful to keep me at a steady pace so I can run further.

As a new runner I started at about 7.30min/km pace until I could run for 30min non stop. Now a year later I can run at 5.30min/km, by gradually increasing my target speed every couple of weeks.

Oh and sign up for Parkrun - a free weekly 5k run all over the country. Have a google for one near to you. It’s really addictive! I wasn’t at all into my stats, but seeing your PB improve over the weeks is such good motivation!