Running tips?

[nanodyne]

I want to start running, because it seems like a fairly flexible way to stay in shape with young kids and lots of business travel, but every time I try I seem to injure myself quite quickly and then I'm out for a couple of months - last time I badly sprained my knee.

I've been trying with the C25k app, which fitness-wise seems ok and I bought a pair of all-rounder running trainers so I'm not wearing totally inappropriate footwear. I'm late 30s and have never run before but pre-kids did spin classes 3x a week, and I am a fairly decent hiker so my fitness isn't totally awful.

Do anyone have any tips for getting started more successfully? Anything I can do to limit the injury risk? is running 3x a week in the beginning too much?

The best tip is to slow down- you need to allow time for your body to adapt to running- tendons and muscles etc. So while you might be relatively arobically fit, your body needs to catch up.
That and adding in some strength training for your legs. You could google some body weight leg exercises for runners and add in some of these for the non-running days (wall sits, Bulgarian split squats etc)

Agree with the above... process over outcome. Slow down, repeat each session in C25k, rest days are v important and when I started running I never ran consecutive days. Leg strength exercises, nothing extravagant- body weight squats etc are fine. Mobility too - yin yoga or just a basic stretch mobility YouTube videos. Hope you get on well it's a great activity good luck!

The above two comments have nailed it. All I'll add is that if you have weak knees (trust me we all do when starting out) then a very simple exercise each day will really help:

Stand on the bottom step of your stairs. Stick something comfortable between your thighs like a small cushion or foam roller. Step down with your right foot, touch the floor and back up to the step. Repeat 10 times. Do the same with your left foot. If you can do this slowly and in control, then your knees are fine.

If you struggle, then you should try to do this every day. Your knees will get strong, which will greatly help with your running.

Have you had a gait check? My dh had chronic knee problems until he discovered he overprinted, now he buys the right trainers and no more problems.

Yes I agree with PPs. Slow down, take rest days, trust the process, and make sure your shoes are right for your gait. Muscles strengthen (and heal) faster than tendons and ligaments, so if you're aerobically quite fit, but haven't built up the corresponding joint strength you can end up with joint problems because your muscles are doing things your joints can't yet cope with. The good news is that, IME, once you've built up joint strength it seems to persist. It's never as hard to return to running as it is to start for the first time.

Thanks for the advice everyone, will definitely work on joint strength! Given how specific the exercises sound, I can see how they might not've made it into the exercises I normally do so far.

@WonderingWanda oh interesting! Where did he get that checked out? Could definitely be the case, I've always been a bit knock-kneed.

I finished Couch to 5K at Christmas. I joined a running club in January - essentially to repeat it with other beginner runners. After I completed that, I had a gait analysis and bought a pair of running trainers. Not long after that I signed up for my first race - a 10k. That helped me to stay focused. If you like the Couch to 5K app then good alternatives when you finish it are Nike Run Club (free) and Runna (paid - but you can often get a two-week trial).

Assuming you are a woman then it’s completely and utterly normal to be running 5k in around 35-40 minutes when you finish Couch to 5k. I read a statistic that the average 5k time for women is 38 minutes. Don’t worry if you’re not doing 30 minute 5ks: you really can’t run too slowly - even if you’re going slower than you walk your body is making all the adaptations it needs to support you running.

Do some strength training too - even if it’s just squats and glute bridges. You will be glad you did these.

Don’t feel you can’t walk as a runner - you can. The Jeff Galloway method might appeal to you - it suits me, anyway! I’m using it to train for my first half-marathon - from couch to half-marathon in a year is my goal.

Jeff it! I finished c25k in March and have been running around 5k twice a week since. I had trouble with my knees, but since I moved to Jeffing (60sec run, 30 sec walk) they haven’t hurt at all. I even run faster doing the run/walk.

My personal best is still 35 mins, but I’m not really interested in running fast as I dont want to risk any more injuries. I just do it to keep fit and clear my mind. I also love the fresh air all through the year.

3x a week is good as it's a balance between rest days but still enough for good consistency.

I'd recommend going to parkrun. It's free and has everyone from the super-speedy to gentle joggers and leisurely walkers. After growing up with PE teachers that had a somewhat rigid concept of what a being a runner is, it's really helpful to see an inclusive running community. Indeed my puce-coloured PE teacher ranting about harder and faster was infact totally and utterly wrong about how to begin to run!

Spend 5-10 mins buidling some bodyweight strength exercises into your cool down. It's easier to remember and less intrusive. I find the doorstep is great for prompting me before entering the interference of the house, and also a useful prop.

Not al runs will be the same. Some will click. Some will be hard for any variety of reasons- weather, hormones, when you last ate/ drank etc. One hard run is just one hard run- the next usually clicks back in better.

You won't need gallons of water. Drink well in the hours before a run so it's in your system, but being summer and working hard as you get started, it can be worth having a small bottle to keep you refreshed. I've got 150ml bottles that fit in pockets. I take one sip at a time, swill it in my mouth then swallow so it's more about freshening up than drinking a quantity.

Don't run on a full stomach, 2 hours tends to be recommended after full meals. A light snack can top you up if you're otherwise running on empty. It can take experience to get comfortable with running "fasted" on no fuel e.g. in the morning.

Following the plan to get to 5k is an important first stage. After that there's options about what to do with running. Life will probably get in the way at some point. My first C25k involved delays and disruptions of mastitis/ bronchiolitis, suddenly returning to work and just general life with a baby/ toddler, and it took 5 months from start to finish. I then had a goal to run further to take part in an event, smashed that, then found myself talked into my first half-marathon all within a year!

I think to avoid injuries with running you need to add in some other exercise. Just running isn't great I've found. I've added in yoga, tennis and weights and the variety of things seem to work for me. I've focused on my glutes in the gym and it's really helped.

Go to a proper running shop and have them look at you. I have a weird foot-nerve thing and the bloke clocked it immediately. You'll need good shoes if you have a funny pronation thing from the knock-knees.

Absolutely this. It's hard because the breathing gets better quicker and you think all is fine - until it isn't and your invite yourself <voice of bitter experience...> just slow it right down, do intervals and break it up with walking if you want to stay out longer etc.