Page 2 | How to start running advice

Peanutbutterblood · 01/01/2021 17:44

I agree with the others you're going too fast. This time last year I started a club which was essentially running c25k. They told us to run at a pace where we could talk to each other, if you were too out of breath to talk you needed to slow down

Definitely run, walk run. I'm trying to get to doing 10kms and I'm still doing that, I run 5km, walk a little then run again

Good luck

Lofu · 01/01/2021 17:51

Don't run uphill. I've been running for 9 years and only run uphill when specific hill training is needed for a race. It's s special type of torture.

GingerNorthernLass · 01/01/2021 17:56

If you're not even walking regularly I would start with that.

I've run previously but have been very lazy over the last few years. I'm walking every day and I'm planning to start running when the weather gets a bit better around March or April.

Musicalmistress · 01/01/2021 18:13

Go for it with the app! Slow & steady is key, even slower than you think & if you're struggling slow down a bit more. It doesn't matter if you could walk faster cos you're running & it takes a different level of effort.
I found this video helpful:

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

fellrunner85 · 01/01/2021 18:48

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?

Depends what you mean by "hill." Is it runable - ie are there pavements or a decent path? If so, definitely use that to your advantage. Start by going uphill, but very slowly, and save downhill for a treat on the way home.

If it's not really runable (ie there's no path and it's more climbing over tussocks/rocks/etc and very slow going) then don't bother with the hill at all; just warm up by walking downhill til you reach a well made path/pavement, and do your session on there.

If the hill is runable, then incorporating it into your training from the very start will make you stronger and fitter much more quickly. Otherwise you'll end up always struggling to run hills; won't get any of the benefits of running on inclines, and will always be thrown if there's an uphill section on any parkrun or race you do in the future. Good luck!

Peanutbutterblood · 01/01/2021 19:27

Oh and once you've practiced a little more definitely go up the hill. I had little choice when I started, either way after 1/2 mile I get to a big hill. All my practices are up hill, but when I did a park run which was all flat I couldnt believe how well I did, I keep thinking I suck because my PB 5km time is 32mins but the elevation gain is 105m and when I eventually hit that flat park run again I'll get me a new PB

whenwillthemadnessend · 01/01/2021 19:34

I did cto5 k and I was sooooo bad first 2/3 runs but I did get better. Im running it easily no!!! However I will say that the time of year isn't great to start running I force myself to go now If I were you I'd start in April.

whenwillthemadnessend · 01/01/2021 19:35

Good advice from bucket of coffee

fellrunner85 · 01/01/2021 19:47

Lots of sensible advice above, but the main one is that 90% of running is in your head. This is absolutely true. Your body was designed to run - so don't let your brain stand in your way.

If you think you can't run any further, you can. Just slow right down (even if it's almost to walking pace) and keep going. The feeling will pass.

And that's the case whether you're doing c25k or a marathon. That "got to stop NOW" feeling I used to get 45 seconds into a 1-minute run segment is now the one I get 22 or 23 miles into a marathon. It's about not letting that feeling take over, and pushing on.

In my experience, people who complete c25k usually aren't any fitter than those that don't - they're just more determined.

BogRollBOGOF · 02/01/2021 00:50

@Peanutbutterblood

Oh and once you've practiced a little more definitely go up the hill. I had little choice when I started, either way after 1/2 mile I get to a big hill. All my practices are up hill, but when I did a park run which was all flat I couldnt believe how well I did, I keep thinking I suck because my PB 5km time is 32mins but the elevation gain is 105m and when I eventually hit that flat park run again I'll get me a new PB

In a moment of boredom, I plotted a graph of my frequently used routes of time and total height change. No wonder some of them are tough! I find my neighbourhood tough as its undulating and I'd rather get the satisfaction out of a proper hill, or drive down to the valley for some flat. I often power walk in hills and even gnarly club runner types do during trail races.

General tips.
Go slow. Really slow.
Breathe out. (Breathing in happens naturally)
Think tall.
It's supposed to be tiring.

I run up to HM these days and still find short runs a challenge. I agree about the first 20 minutes... and C25k is mainly building up to that.
In winter, especially for a short slow run, warm up in the house first.

I did C25k 6.2 tonight... just because I wanted a short relatively easy run and to be talked through it. It's still a work out after 7 years and 11 HMs

minipie · 02/01/2021 01:27

I agree start with at least a couple of weeks of lots of walking. Try to walk for 45 mins x 2 every day and walk fast! Like “I was supposed to be there 10 minutes ago” fast. You should get a bit out of breath. Bonus points for pushing a 2 yo in buggy or pulling a scooter .

After a few weeks of that, try w1 of c25k again and you should find it do able. Hard but do able.

Avoid uphill! I’m on w8 of c25k and I still can’t run uphill...

Froglette16 · 02/01/2021 02:15

OP I started Couch 25K in June. I was so breathless initially. Relieved to walk after 60 seconds or 90 seconds. By the end of July I was running and loving it. Go slowly. Repeat weeks if you need to. I got to running 5km easily by the end of September. Then I was hit by a motorcycle. One of my legs is still hurt but I’ve been out for runs. Incredibly I can still do 4-5 km. so take it softly. Build up or repeat weeks. You can do this! X

kulaexchange · 02/01/2021 14:08

I've found an audio book works much better than music. I download a really long one (30 hours) and only let myself listen to it when I'm running.

minipie · 02/01/2021 14:44

Had a bit of a fail today I ran w8r3, did complete it but had to stop twice to catch my breath. I think it’s partly going too fast at the start but also partly as it’s first day of period which is always a tired day!

So guess I need to repeat that one next time? It’s the first one I haven’t managed “by the book” so I don’t feel too bad.

Froglette that’s so awful you were hit by a motorbike. Huge respect for carrying on running.

kula I think I may try that once I get to the stage where I don’t need to drown out my ragged breathing!

minipie · 02/01/2021 14:47

Oops sorry wrong thread! Got confused with the Couch25K support thread!

Musicalmistress · 02/01/2021 18:14

@minipie not a fail - you went out & ran. You might not have achieved what you set out to but it's more than you would've sitting on the couch!!
I found this video helpful when I started:
m.youtube.com/watch?v=9L2b2khySLE

TigerDroveAgain · 03/01/2021 18:46

I did c25k in late 2019 and then ran quite a few times during lockdown, around 4K each time, until the swimming pool opened in July and I stopped.

My running shoes are ancient and knackered (much like me!) and obviously I can’t get fitted. I read somewhere on here that Saucony are good for wide feet and not too pricey: does anyone have any advice? I don’t like running like I like swimming especially when it’s cold and muddy but I do need to get outside and exercise

Rainyday26 · 05/01/2021 21:32

@TigerDroveAgain the only ladies running shoes that do a wide fit ‘D’ are onCloud, Brooks, Hoka and New Balance I think .. if you’ve been fitted before and know what type of shoe you need then I’d check those websites. If you haven’t been fitted and don’t want to wait for shops to open then I’d go to the gait analysis tools on Brooks and sportshoes.com (or others) and see what they say. ..hopefully they’ll say the same thing