How to start running advice

[lancslass17]

I feel like it will help my mh so want to try running.

Have done couch to 5k in past and am useless can't do step 1. I literally can't breathe after running for 10 seconds what do people do?

Also I live on a hill am I best going downhill so I could potentially do the first bit or uphill to get more stamina?

You will be out of breath at first but will build up your fitness. I know it seems awful at first but you can do it and just need to push through when it gets hard. Ensure you are taking deep breaths when running (sounds obvious but people tend to take short, shallow breaths and as much oxygen as possible will help). Start by going downhill/flat. Uphill is so hard when you are starting! Be gentle on yourself. The idea isn’t to sprint, just run at your own natural pace.
Good luck! You’ll be thrilled when you are running for ten mins straight without stopping or getting out of breath. I know when I started I thought I would never be able to do that!

Tell us some more about your weight, other exercise you do and your age etc.

Anyone can run, but the entry points are different for everyone too.

Well OP I’m planning this too...: and am planning on doing laps of my garden first but I’m stones overweight !!!

I did (most of ) Couch 2 5k and went VERY VERY SLOWLY. No running. More like a very light jog. Or else I would have passed out. Don't try to keep up with the seasoned runners speeding past you. You can build stamina quite quickly even by going at tortoise speed!

Thanks all 37 4 stone overweight have a 2 year old if he runs I can catch him! But I do v little exercise just walking every now and again.

Make sure you have the right stuff - sports bra and trainers will definitely help.

Don’t worry about speed. Don’t run so fast that you get out of breath. A slow jog is still a run.

Try and get your breathing into a rhythm with your feet - I try breathing in for two steps and out for three.

Set small goals and build up gradually. You’ll be surprised how quickly you get better.

A good friend of mine, who runs marathons says 90% of running is in your head. I started running last year. I was fat, unfit and 50. I hadn't run since school.
At first it was hard. I did the lampposts. You Run to one lamppost and walk to the next and so on. Then you build it up.
Then a couple of weeks later I realised I had ran 7 lampposts without stopping.
I stopped running and walked to the next lamppost because I thought I couldn't run any more although I could. Put music on and just go at your own pace. You will soon get into a rhythm and forget you can't run!

@BananaPie. Bought trainers yesterday before shops shut, have a sports bra but never worn it since I bought it 🙄

I don't run now but used to job (not run!) years ago.
My advice would be to make sure you've got some decent trainers. Back in "normal" times I used to by my trainers in a shop that did free gait analysis and I had far fewer niggles and injuries after that.
Obviously that's not possible atm but maybe invest in some new trainers which are suitable for running in.

I run on and off. If I'd had an extended time off from it, i start by intermittently running and fast walking, to keep up momentum but to catch my breath/recover at the same time. A little bit extra each day. Challenging myself even when I feel I need to stop I'll just keep running until that road sign and then I'll walk til that next corner etc.

Essential - you need good supportive trainers. If, on your first runs, you have any sort of leg pain or injury (apart from the obvious stiffness that comes from starting new exercise!) you need to look at wether you need new ones

Trim your toenails too, to relieve pressure on them - even slightly long toe nails are a running no no. Always stretch out your calves and hamstrings.

argh - used to jog (not job !!)

Can I join in? Am trying to motivate myself to do couch to 5k for mhh too, and wheeze and puff and feel am too unfit to even start.

Start again with the C25k, but do the first few weeks as a fast walk instead of running. After a few weeks your stamina will have built up, you'll also be in the habit of going out several times a week. After that, go back to week 1 and introduce running. You may also need to pace yourself as you could be running too fast too soon.

Thanks all just downloaded the app!

Run slower. REALLY slower.

And it's absolutely ok to repeat week 1 for ages.

Definitely put together an upbeat playlist to listen to as well! And let your mind wander when running instead of thinking about how tough it might feel.

As for trainers, I got some cheap Skechers that have memory foam and are incredibly comfy. You don't necessarily have to splash out on anything fancy... Just comfy to start.

I'd also love advice on this - I'm 25, just under 10st, ex smoker, I play badminton and ping pong frequently but want to start running/jogging.

What's the correct form?

Agree with others, sports bra and decent trainers. I started by choosing a route that was fairly flat. I had little targets so I'd aim to run to a certain house one day and then build it up slowly. I ran every other day for just a few minutes. After a month, I did my first 5k! I started running in April and now I run 5k every other day and do a 10k at the weekend. EVERYTIME I run, the first 2 minutes I spend justifying why I should stop, how it's ok to do a short run that day. Ignore that voice and you then get into a lovely groove!

I'd start with a month of regular walking. Proper, fast, get out of breath walking and try to build up to 30 minutes at a time.

Then when you start the C25K you will have a base fitness to make it more bearable and you'll be less likely to give up.

One of the best pieces of running advice I've had was from a Pilates instructor.

She told me to lift your shoulders up towards your ears and then imagine that on the back of each shoulder blade is a little pocket, roll your shoulders back and drop them into the pockets. Now try to keep that posture while you run.

I have asthma and found this MASSIVELY helps my breathing when running, it helps me take deep breaths!

I agree with pp about starting with walking - fast and far for a few weeks.

Walking is great exercise in every way

I think rushing into running and experiencing severe discomfort just puts you off.

But if you chose to keep with the running I think a few things help you psychologically:

Whatever fitness you are, the first 10-20 minutes of running are the hardest. Your body has to readjust it’s energy requirements relatively quickly (warm up!) and it takes time for it to regulate your oxygen levels when starting a run. It’s suddenly got to pump more oxygen around so it needs a bit o time. After this time (20 mins) you do reach a plateau and rhythm that feels less painful. So expect pain, and don’t expect it to go away completely, ever.

Don’t eat before you go. I know controversial but with the above in mind, if it’s got to provide energy for digestion and extra oxygen, you just experience more pain. You will be starting with low distance so any body anywhere will have enough fuel to run for 30 mins.

When you start C25K, start slowly. You should be able to hold a conversation or sing along to music. In reality that may mean that you’re running only slightly faster than walking pace, but that is fine and you will get quicker as you progress and your fitness improves.

In terms of form, try to land mid-foot rather than on your heel. Lean slightly forward, shoulders back, head up (imagine a helium balloon attached to the top of your head pulling your head up as you run). Try not to slouch or hunch over, you want your airways to be open.

Spending a few weeks brisk walking first is a good foundation if you are going from nothing.

Don’t be afraid to repeat weeks until you feel confident to move on.

I run C25ks for our running club and spend most of the first couple of weeks telling people people to slow down, as others have said start off slow and then slow down .. your first goal is to build stamina by exertion and then recovery. Once you’ve built that then speed will come.

Ideally you’d have a flat circular route, but if you can’t do that then I’d run slowly down hill (assuming its not mega steep) and then turn round and walk uphill, then repeat. Remember that in the walk breaks your focus should be on ‘recovery’ ie getting your heart rate and breathing down rather than walking fast. Keep moving, but don’t fall into the trap of walking so fast you don’t achieve the goal of recovery. Its exertion and recovery that will improve your fitness..not sprints and fast walking !

You are running WAY too fast

I’ve rebuilt fitness from very unfit several times ( thanks to injuries) the ‘run‘ bit wants to be as fast as the walk just slightly bouncier. Keep it nice and slow. If you out of breath, it’s too fast.

You didn’t fail, just need to adjust technique slightly. 🙂

Forgot to say. Best of luck. It is such a good feeling when you can do it.

Im stalled on week 6 thanks to the injury resurfacing. But can’t wait to get going again.