Want to start running - where to start?

[oopswhatdoido]

Hi,

I am looking for advice on starting running. I am going to sign up for a 10k charity run in may. Don't have to run it all but literally have no running experience!

I did try c25k a few times but wasn't mad on it, prefer to just listen to music and run for as long as I can, how should I build it up?

Thanks

Try park run?

I’d just do a little extra everyday. Initially don’t focus on speed. So maybe run 10 minutes continuously, then next time 11, then 12 etc. you’ll quickly build up distance and as you get fitter you’ll naturally get faster.

There are loads of training plans out there if you want to get quicker, but just building up the distance is a good place to start. I started last year and am loving it - enjoy!

I started to follow this https://m.facebook.com/groups/tw.challenges/?ref=share]]

I googled couch to 5k was going really well but I’ve got ill and not done any for a couple of weeks. Got to get going again! Good luck!!

a few questions!

How many times a week will you go running?
When you ‘just put music in and run’ how far do you go?
Is your aim to run as much of the 10k as possible?
Do you use a sports watch?

Pick a route, maybe around 5k. Walk it. Then run a bit, walk a bit until gradually the running becomes more than the walking. When you can run the whole route try going a little further. If you can run about 7k you can manage 10k on the day

Do you regularly exercise already? Would you describe yourself as fit?

Running 10k in May without already running by now is a stretch but walk/running is doable.

Get yourself proper running shoes.

Go slow and run every other day at most.

I really liked Couch 2 5k but if you don't fair enough. One of the best tips I got from it, once I had got past most of the first few weeks and was running for longer was not to walk but to run really slowly if you feel like stopping. This helped me and I still do it sometimes as not every run feels the same and sometimes I just don't get into it.

Have a look at the Jeff Galloway method. I can't run continuously it kills me, but can do a hilly 10K in under an hour Jeffing 60:30 (run 60 secs walk 30 secs) comfortably

I use a Fitbit watch. When I say i listen to music and run, it's just in the threadmill in gym. Have done up to 3k in one go but I'd imagine easier in gym than out in fresh air.

I'm not fit but walk 5k every day.
Anytime I've done c25k I've failed at it. I don't really enjoy running but want to enjoy it!

Sorry meant to say, no I can walk and run 10k, it's not a serious run, just an annual charity run.

I find running outdoors much easier than the gym so you might too. Just avoid steep inclines!

Ok if you walk 5 k every day then this will be easy for you to build up. Start with a 5 min warm up walk then run for a min/walk a min for 20 mins building this up, finish with a 5 min warm down walk and gradually increase your distance. The technique is called Jeffing . Just don’t go out too fast on your run bits.
Good luck.

Get proper trainers
Stretch lots before
Stretch lots after

As someone else has mentioned, don’t run more than every other day. The other important thing to avoid injury is to increase by 10% the amount you run each week.

I’m sat here with a strapped up knee from ignoring my own advice. I’ve had six months off running & thought I’d increase every run instead of increasing every few runs. I did know better…

Hello, fellow runner! Start small. Find a local park you can do a few laps round and you can alternate walking and running while you build your stamina.
Biggest tip - make sure you proper running shoes and get compression socks. A lot of us get pains in our feet and lower legs when we start outdoor running and these will really help. Mine are basic Karimor compression socks and they really help.
Although treadmill running is physically easier, I find it quite boring and I love an outdoor run. Plus the effect on your mental health is amazing too.

NHS C25K is good- free and simple.

Good trainers.

Good bra.

Gloves if running early.

And (this is the killer for me)

A good playlist! It makes a huge difference!

can you run three times a week?

As others have said running outdoors is much easier.

when you did couch 2 5k how far did you get?

what don’t you like about running? If it’s being lonely, can you join a group. If it’s boring can you plan interesting routes? Listen to podcasts rather than music?

I did couch 25k recently after having a long break due to an injury, but didn’t listen to the app, instead I programmed it into my watch so it would tell me when to walk, when to run etc

Hello. The good thing about running is that you don't need experience or special knowledge, you literally just run. Huzzah!

When in May is your event i.e. do you have 7 weeks or 8,9,10,11?

10K is a great distance to aim for, especially if you are open to Jeffing (I see PPs have explained this).

Do you have a personal goal?

As you are coming to it new then it's really about finding what works for you, physically, time wise and what makes you feel good.

My biggest piece of advice is to take it slowly, increase either time on feet, or distance run in small increments. You could make a plan working backwards from a week before event day (you don't train in the week before the race).

If you don't have any injuries or other health issues and you're running 3K already then you can definitely either be running or jeffing 10K by May.

Thanks so much everyone for all the advice!

So I went this morning and my god, I found it tough so actually going to go back to c25k, can anyone recommend a free one or I suppose I could see if I can build it into my fit bit?

Felt great after it but found it a bit boring, need to get a good playlist going

If you Google nhs c25k then that is free. Maybe find a friend or group? I find the time passes much quicker running with others.

Main advice - be patient. There's no right or wrong way of building up, save for listening to your body, running consistently (not running every day for a week then taking 2 weeks off), and not overdoing it. If I feel tired or things hurt I stop and walk.

I've got myself back up and running after x2 pregnancies (in my 30s) and x1 foot fracture (in my late 40s). I try and run 3 days a week to begin with, running the same distance every run for 2-3 weeks, then slowly increasing the distance. Eventually I get back to running every other day, and then finally running 5 days per week (as I like running and as I don't get injured - I've been running since I was 14 - not saying 5 days p/w is right for everyone!!).

It's totally doable but you need to do it consistently. Good luck!

I used a c25k which was just a voice and a timer - the bit I liked was that it had a bell half way through so you knew to turn around and head back the way you came - if you walked/ran to that spot you know you can do it again. And then I just had my favourite Spotify playlist playing

Now I slow run which is about heart rate and building up fitness but not the way to go if you want to run 10km in 2 months. I've gone from nothing to 5km slow run 4-5 times a week with no effort. But I haven't done a park run as I think most try to run quickly for that!