New to running advice please

[Annemarie2002]

Hi,

I was wondering if anyone could advise where to start with running? I’m very over weight so would I be better to lose weight first before attempting to start or could I use a mixture of walking/running in addition to trying to lose weight? I used to run on a treadmill in my 20s but I’m now pushing 40, just had a baby and have pretty much no physical stamina whatsoever. I mean, I can get out of breath going upstairs! I need to sort myself out! I’m quite embarrassed by my weight so will take a lot of build up to running but want to obviously start by walking... where do I go from there? Do I attempt a few running steps after walking for five mins or do I do a lot of walking first? Any advice would be absolutely wonderful please!! Xx

I highly recommend couch to 5k.

It is a mix of walking and running.

You won't lose any weight doing that alone, but it's definitely worth doing alongside changing your eating habits, as a whole lifestyle change.

Good luck! Running is great and you can definitely start now with a good plan like couch to 5k.

Also, go for lots of brisk walks with your baby in a buggy or sling, that will do wonders for your stamina!

Thankyou so much for your advice. I will look up the couch to 5k. Yes I will have to take my baby with me a lot otherwise I’ll have to go out in the evenings and I know I won’t go! Lol. I’m a SAHM currently so have time during the day to get myself sorted out. She’s 6 months so think she’ll enjoy the new scenery. I’m 40 in June so want to start my 40s with a healthier outlook xx thanks again!! Xx

ANother fan of couch to 5 K. Find a walk/run buddy same sit as you and make a committment to meet up 3 times a week. It will keep you going. Very well done. I took up running aged 50 having nver run in my life. Due to a peer group of muddle aged non runners we did a half marathon 4 months later!
Keep your healthy diet at the same time, dont go mad.
Start by walking 2 mins running one or whatever feels comfortable. Dont over push yourself and if yo need a walk break then take one. Good luck. Get a goal like signing up for a Race for Life in the spring or summer. It will give you something to work towards and it is low pressure, you can walk or run. Lovely atmosphere

My standard advice as told to me by someone who earns a living doing running courses:

You will almost certainly start off running slower than you walk. But don't worry. You are moving differently and that is what your body is learning to do.

And never worry about run/walk intervals - that is exactly how she teaches people who have never run before!

I'd focus on upping your walking and eating healthier in the winter. Then start couch to 5k in late Feb / early March.

I'd focus on upping your walking and eating healthier in the winter. Then start couch to 5k in late Feb / early March.

Why? There is no better time to start than now!
OP can repeat weeks on C25k as many times as she wants/needs to and the point of it is for complete beginners. Putting it off has no advantage.

(And I say all that as someone who did C25k AND special beginner running courses AND parkrun - and hated every second of it, and now I do something else entirely (which I love)!)

start off running slower than you walk.

Yes, running but very very slowly but keep running. It's easier than trying to run walk run walk.

Set yourself some reachable targets. The hardest part is putting on your running shoes and getting out the door. If you get out there and run just from a lamppost to another lamppost you will have achieved something.

You probably won't lose weight but you'll tone up, and you will probably want to eat more healthily.

Good luck.

Thanks so much for all the great advice! It’s given me lots to think about. I’m planning on starting ww to help lose the weight and walking/running for fitness. Hopefully the combination will help see a healthier me :)

I joined a running club at the beginning of this year. I hated running at school and didn't see me getting into it but I love it. I'd recommend joining a beginners running group so you are all at the same stage. There's a running technique called Jeffing and this teaches you to walk one minute,run one minute. It works! Much to my surprise I've signed up to the Winter Run 2020 in London in February. I am 57 and wish I'd started this years ago. Good luck!

Hi, I started running in my early 40's and couldn't run 500 yards to start. I just kept at it, slow jog, walked a bit when I needed to. I had a 4.8 mile circular route and gradually managed to run more and more until finally after about 4 months I managed the whole thing. I was so chuffed!
I gradually lost weight and have kept it off, and running changed my eating habits - I stopped craving sweet stuff so much.

Advice would be - run slowly , run regularly (3-5 times a week) , walk when you need to and don't feel that's giving up - it's not. Prioritise it and make it a habit - at x time that's when you go for your run - fit other stuff around that as far as possible.

(My 4.8 miles which seemed so unachievable 13 years ago is now my 'short' route when I don't have time for anything else!)

I started running after I lost weight (I was close to target, and realised I needed tomtine up a bit)

If I had my time over, I wouid have started sooner. And wouid have started going to parkrun much sooner (walking it is fine)

Hardest bit is getting your arse off the sofa in the first place. If you can get that cracked, you can complete C25K, and once you can run 5k you can train up tomany dustance, because no increment is ever as hard as those first efforts

Definitely C25K, make sure you run at a comfortable pace (you should be able to have a conversation if you wanted to!) but please get yourself some decent trainers otherwise you risk injury. You need ones with some decent support, and if possible get your gait analysed at a sports shop so you can be fitted with the right trainers for you (depending on whether your feet roll as you run). And also get a decent sports bra!