Getting started with running...

[aspiringnurse]

Hello

Since lockdown started I've been wanting to start running (have the equipment including proper trainers) but just have no confidence doing it and haven't a clue where to start.

How do I start, do I need to fuel my runs, what time of day is best? Do I need to eat particular things beforehand?

I'm just wanting advice on how to get going?!

Thank you

Download the nhs couch to 5 k app and start from there. Gets you running constantly for half an hour in about 8 weeks with a mix of walking and running to start with then more running less walking! I run early as I don’t like running when it’s warm but it’s personal choice really

I've been running for 8 years.
My first ever run I lasted about 3 mins. Go slow and alternate between walking and running at first. You don't need to fuel your runs until you are at about 10k, but then again everyone is different and you will discover as you go.

Personally I like running at 6am when it's quiet and before it's warm.

Record your runs. I started using Strava but not until a few years in and I wish I could go back and look at my first runs and see my progress.

Great 😊 do it! My friend taught me - start off with a five minute warm up walk. Then jog slowly to the next lamppost/gateway/ turning, then walk for twice that distance. Keep doing that for ten minutes, making sure you run at a pace you can easily talk at, not getting breathless, even if it feels slower than walking. Then walk home.

Go for five minutes more each time, and/or gradually swap the shorter run intervals with the longer walk intervals.

Try to run with a slight forward lean, looking at a spot on the ground about 20 yards ahead. Imagine your feet are lifting up and moving through a circular motion like two little wheels, while your spine hips and shoulders are all in a straight line leaning slightly forward (takes pressure off knees, uses the strong hip flexors which might hurt at first).

The couch to 5k app is great.

Enjoy and report back

I agree with Lofu, take it slow (slower than you think!) to avoid injury, walking and jogging with the C25K app.

Your fitness will come surprisingly quickly!

I started four years ago, teaching my DD to ride a bike, and now can't imagine my life without running. I go early every day, come rain or shine. I nearly always run fasted, unless doing over 90 minutes. Don't worry about fuelling your runs just yet.

Have fun. It's addictive!

Just get those headphones on, get out of the door, run slow and steady, dont overdo it. Warm up a little before setting off, stretch properly upon return.
@ScrapThatThen has given you some good practical tips

Excellent choice. I couldn't run 100m a few years ago, now I enjoy my little 5km every few days.
Starting out you don't need to fuel up, you should have enough food fuel in your body already. I found water gave me a stitch so tend to drink afterwards rather than during but everyone is different.
One thing I've loved about lockdown is seeing all the newbies learning to run.

I wouldn't worry about fueling and what you eat too much at the start. Not being dehydrated is more important so drink well, but I wouldn't run immediately after a meal or a big drink, don't want everything sloshing around. Timing and food is more personal preference, you'll figure out what you prefer.

I second c25k as a good training app to follow. It stops you going too hard at the beginning and psyching yourself out, and pushes you slightly later on so you progress 👍🏻

Thanks for all the advice here. I'm venturing out too 😊 my 11 year old needs to keep his fitness up so he'll run with me. I have a sports bra and proper running shoes. And a Garmin watch for my birthday. Am unfit so will need to build slowly. Good luck OP.

I would like to start running too but get shin splints, will running make this worse?

C25k.
Follow it exactly to avoid injury.
Combine with some joe wicks PE sessio s on alternative days