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How to start running and not fail!

26 replies

PenelopePlant · 27/09/2023 14:34

Today I'm going to start running.

I've started and stopped all throughout my adult life (I'm 34), and always quitting before I got any good.

I've been thinking for a while I want to start running again, and have decided today is the day. No more excuses.

Please can I have some tips on how to do this successfully without quitting cos it's too hard?!

I don't want to do anything that involves apps like couch to 5k.

I'm looking for tips on technique, mind set, that sort of thing. Thank you!

OP posts:
aintnospringchicken · 27/09/2023 14:58

Set yourself realistic goals. Start off by alternating brisk walking with jogging, then gradually decrease the amount of walking and increase the jogging and increase your pace slowly.Allow yourself to get slightly breathless but not completely out of puff where you struggle to breathe.Wear comfortable clothing and good supportive trainers.If you jog/run the same route and time yourself you'll be able to see how you're improving.

Lemonyyy · 27/09/2023 15:16

I was you! Walk/running is a great way to start, you don’t need to do couch to 5k you can just run for 2 minutes, walk for 1, increase the running interval as you improve. Go to parkrun! I love big events with lots of people all running together and find them really motivating, and there is no shame in walk/running or even just walking if you’re unsure. Or find friends to run with, have a chat, this is great for finding your conversational pace.

in terms of mindset, for me personally it was stopping worrying about pace that really helped me come to enjoy running. Don’t have it on a watch that you can see constantly and don’t set arbitrary pace goals you’ve seen other runners achieve. Learn to enjoy being outside in nature. Stop and admire the view! Running faster came naturally when I had spent lots of time running really really slowly (and I am not “fast” now, just faster than I was, and it doesn’t matter!)

good luck! Enjoy it, running is so great for the soul and I can’t stress enough how good for my mental health it was learning to plod without caring about pace!

xsquared · 27/09/2023 15:16

I was going to suggest couch to 5k, but if it's because yoi dont want to follow an app, would you join a local couch to 5k group?

How about trying parkrun one weekend and aiming to improve your time each week?

Find a friend who is will to go on slower chatty runs with you, as you build the confidence.

Join a running club or FB group that has a variety of running options during the week, for people of all paces.

Warm up with dynamic stretching arm circles, lunges and squats to wake the muscles up. Jog on the spot or run up and down the stairs to raise the heart rate a little, if you're at home or do a slow lap around the field before you extend your stride.

PenelopePlant · 27/09/2023 15:22

These are all so good. Thank you. I'm excited.

My mental health is the main driving force, I'm really stressed at the moment and I just need some alone time that will benefit my health!

OP posts:
ImAStallionBaby · 27/09/2023 15:36

When I started, I found listening to music or podcasts through headphones really helped.

It took my mind off myself and I stopped feeling so self conscious or worrying I was too slow.

Enjoy x

BogRollBOGOF · 27/09/2023 15:40

You need a plan.

C25k inevitably gets recommended because it is a plan that builds up appropriately and scaffolds the time and distance, is easy to follow because you're talked through it, guides you towards an appropriate 3 runs per week and rest days, and factors in warm up and cool down. It tends to show some kind of progression or praise which is motivating to most.

I use the podcasts as I started pre-smart phone. Before I downloaded them onto my MP3 player, the first weeks of the plan were from paper and involved a lot of tedious meauring distances on mapometer and remembering which house was my cue to run/ walk. I still use the podcasts if I want an easy run of a short, closed length.

It's not the only plan, but it's very good-to-go and only needs a phone and headphones. Most beginner 5k plans follow a similar kind of framework.

In principle, learning to run is just building up little bursts of running and recovery walks and changing the ratios over time until you run all. Some people stick with "Jeffing" following the Jeff Galloway method. I've run a marathon like this by running 90s and walking 30s for 5+ hours. I managed the timings with an interval timer on my phone and headphones. Some people like Gymboss timers.

I have returned to running post-injury by running for 1 min, and adding 30s until I could run 10 mins pain free then picked up C25k. I would not recommend this to a newbie. It was good for recovering a specific injury, but my body otherwise had the fitness and stamina for running over years. It's a hard approach getting your body used to it that way round, and it's not an efficient way to progress long term injury-free. It's easy to do too much too soon, too hard or get demoralised.

A plan should dial back in intensity every 3-4 weeks. Where C25k has the varied runs in weeks 5-6, it's actually increasing time on feet, but using variation of walk breaks to put easier rest runs in as the running intervals get longer. Don't just keep adding and adding, and distance/ time shouldn't go up by more than 10% per week.

There's a lot of beginners running groups as an option. They often follow a C25k framework though.

Parkrun is well worth going to and open to anyone who can walk, run or run/walk 5km.

madeinmanc · 27/09/2023 15:40

The hardest thing is starting, after that I think the energy it gives you motivates you to continue. So it's just taking that step of getting back into it. Parkrun is such a great idea, I cycle near the Parkrun and they're so friendly I almost feel tempted to get off the bike and join in 😅

Codlingmoths · 27/09/2023 15:41

I find setting myself a distance goal effective then if I walk or run it’s fine but you end up running more. Also for some people it’s easier to drive somewhere as then you just have to walk out to the car, not go for a run. And once there you’re there so may as well run.
get a Garmin or map my run on your phone so you can see you’ve been ticking your run boxes off.

madeinmanc · 27/09/2023 15:43

I also often run in a local scenic spot and treat myself to a coffee afterwards, that is quite motivating for me personally, though of course it depends on the person.

Lottapianos · 27/09/2023 15:44

It will be hard. It will be shit. Some days, you wonder why you started. This is all TOTALLY NORMAL. I worry that some people start exercise and because they're not immediately out of their minds on endorphins, they thing they're doing it 'wrong' or it's not for them or whatever. Whereas, it's totally fine to struggle in the beginning before you get right into the habit of exercising

Just do it OP. It's that simple, and that hard! Stick with it, because exercise really does improve everything in your life

Londonscallingme · 27/09/2023 15:48

Run slowly! People often set off too fast and then thier 'running' sections are inevitably very short and they have to walk a lot when can be very demoralising. Think about how sustainable your pace is when you start running and be very conservative.

eurochick · 27/09/2023 15:50

The hardest part of any run for me is getting my kit on and leaving the house!

I've never used couch to 5k apps but just built up stamina by running and walking when I needed to. Intervals can be good to mix it up a bit - use trees or lampposts and walk/ jog/sprint between them.

MissInterpretation · 27/09/2023 15:53

Good for you! My tip is to not stop when you feel like stopping. Obviously at first you need to find out what is best for you in terms of pace and you can get used to that. Don't go all out fast, just as steady a rhythm as you can. Then when you feel confident just set yourself a target of a mile without stopping, two miles etc, and you'll be surprised how far you can get. I find that stopping and starting ruins my rhythm and it's harder to get going again, so try to keep going.

Other have mentioned Parkrun, but honestly I much prefer running on my own and feeling that freedom. I run in circuits around where I live so I know I can just go home when I want, or add in an extra circuit if I'm feeling good. Also try and run where it's nice! I love where I live, and get so distracted with silly things like seeing my school from when I was little or the special tree with the hole in, I almost forget I'm running. I just love getting away and having my hour of freedom on my own. Some days I hate it still, but it turns into love by the end and I need it. Good luck!

chaos76 · 27/09/2023 15:54

Give your local park run a try on saturday mornings its timed and a planned out course and plenty of walkers, run-walkers and runners who will support you

roamingcat · 27/09/2023 17:53

Run even slower than you think you need to - you should be able to have a conversation (you can talk to yourself to check this if you need) easily and without gasping for breath.

Find a podcast you love (or an audio book) and only listen to it when running.

Sign up to a 5k charity race (nothing too challenging, something which is encouraging for everyone) and find a training plan that builds you up to the distance.

sadaboutmycat · 27/09/2023 18:12

Smile a lot- it energises you!
Pull your elbows back as you move your arms, as if your digging someone in the ribs behind you- it opens up your chest to make breathing better
Lean into your run. Best gait is run on the spot then lean into it and start moving!

Grumpyold · 27/09/2023 18:14

Slow down. Beginners always run too fast which is why they can't keep it up.

Couch to 5k isnjust a run walk programme. You don't need the app if you don't want, just run a bit walk a bit and gradually increase the running/reduce the walking.

howmanyflutes · 27/09/2023 18:20

You say you quit as it's too hard

So don't make it so hard - slower
Also have a very short route that you do when you don't feel like it

Also get away from the "getting good at it" mindset - you are a runner , you don't need to be a super fast runner , as soon as you run you are good enough

PenelopePlant · 27/09/2023 19:23

I went for my run, and it was wonderful.

I followed your collective advice, and I ran until I couldn't anymore/reached set check point, then walked until I wanted to run again.

I was out for about 40 minutes, I was smiling to myself the whole time, listening to shouty music from my teens and just not giving a fuck.

What a revelation!!!

It started gently raining towards the end, and it was glorious.

I've felt so crap the last week or so, my mind has been heavy and my stress levels have been off the chart, and it's affected everyone around me so I knew I needed to make a change.

I have a cross country buggy so I'm going to go tomorrow when toddler should be sleeping (he's decided he doesn't need to sleep anymore so I've not been having any break) he can have a chill and I can have a break.

Thank you for all your advice.

OP posts:
madeinmanc · 27/09/2023 19:27

Awesome! 🤩

Lemonyyy · 27/09/2023 19:46

Yay well done op! I love a good bit of shouty music when I run, it’s very cathartic. I hope you have a good run tomorrow 😁

BogRollBOGOF · 27/09/2023 23:37

Lottapianos · 27/09/2023 15:44

It will be hard. It will be shit. Some days, you wonder why you started. This is all TOTALLY NORMAL. I worry that some people start exercise and because they're not immediately out of their minds on endorphins, they thing they're doing it 'wrong' or it's not for them or whatever. Whereas, it's totally fine to struggle in the beginning before you get right into the habit of exercising

Just do it OP. It's that simple, and that hard! Stick with it, because exercise really does improve everything in your life

Very true, no matter how long you've been running.

Earlier this year, my body and brain had totally different ideas for a run. My brain was well up for it, my body was not having any of it. My brain gave in and called it a day earlier than planned... in a chip shop 😂

The next run was fine!

There's so many variables; change of weather, hormones, food, sleep, brewing/ recovering from illness, hydration, rest...

Recording runs is very satisfying. I copy my strava data into a book for future reference.

RunningAndSinging · 30/09/2023 14:13

Fantastic that you enjoyed your run - It is definitely great for the mental health.

I’m going to add to the chorus saying parkrun - I really wouldn’t have kept going without it. Have a look at the 5k app and see if you can get excited about the challenges. Have a listen to the podcasts.

I would also recommend a running club - they are really welcoming and often have a beginners program and that is another running appointment for the week.

Good music for runs on your own (I listen to audiobooks and podcasts too sometimes but find them hard to follow, or do pace calculations, as oxygen is diverted away from the brain) Join Strava and track your progress and catch up with old friends at the same time.

I (try) to do an interval session (track night at the club) a parkrun (tempo) and a long slow run each week. When I do that I improve my times.

Naimee87 · 30/09/2023 14:24

My tips:

(And i realise i am fortunate to be able to run in the mornings so my tips may not work)

Get up and put your running kit on straight away doesn’t matter how long it is till you go you’re automatically ready and you’ll find you want to run before you get to anything else
Do not get a running buddy. Run for you…
Do not use tracking apps, route maps any kind of step counter, fit bit nonsense, that talks to your iPhone, run for fun not for statistics
Pick a route thats got mini challenges, steps or hills are always good
Make a playlist of your absolutely favourite tunes 💪🏻 that are pretty bouncy

Well thats what i do and it works like a charm. I’ll add i’m not a marathon runner more a trail/woods runner, i like to see a run as a adventure and see where
different paths lead

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