Running tips

[Whydidieatallthechocolates]

New Year New Start.

Desperately want to get in to running but unsure how to even begin. There is clubs nearby but evenings don't suit me. It would have to be done in the 1.5 hour gap I have between finishing work and collecting kids.
I would love to eventually be able to run 5k.

How did you begin?

Husband did it via the Couch 2 5k app in the summer. In 9 weeks he could do 5k in just under 30 minutes. Good luck.

Another vote for C25K
My mum did it two years ago and she can now run 10K!
She did join a group though. It helps keep you accountable especially in the winter

Another couch to 5k recommendation! Just make sure you have running shoes and a good bra :)

Left foot, right foot, repeat ;)
definitely do couch to 5k

Another vote for couch to 5k and maybe have a park run as your end goal. It's a way of running in a group but it's a Saturday morning rather than evenings.

Couch to 5k, good trainers and podcasts!

A bra with a pocket at the back for a phone is even better.

Dont run on consecutive days at first and do proper warm ups and cool downs (even if it is just a walk!).

With couch to 5 k there is a point at which it gets tricky. You can "repeat" runs if you need to. Once you get to the end, go to a park run. I don't park run every week due to kid things, but it is great to run with other people.

Download a Coach to 5k app from the App Store. (Mine was £4.99. Light blue logo with mint green 5 and white k, can’t recall what it’s called.) That way you can play music at the same time as listening to the countdowns.

There is a free NHS version but I couldn’t play music using that which didn’t work for me.

Good luck!

I did similar but in the gap between school drop off and work. I started just running a couple of laps of the park and then gradually added more laps until I could run for longer. I don’t like running with headphones etc and this worked for me. I did end up managing a marathon.

Couch to 5k app, as PPs recommend. I w got the free nhs one, which I can play music on - the app just interrupts it to tell me when to run/walk. I joined a c25k group, which has been brilliant. Perhaps post on your local community facebook page for anyone else who may be wanting to start?

the NHS version has been updated to allow you do that now.

Invest in a high impact bra (e.g, Shock Absorber) and a pair of running shoes.
T-shirt and leggings are OK if you are a complete novice.

I've not done Couch to 5K.

Warm up and down.

Don't expect to run 2 miles the first time, but start off with a fairly flat route a known distance and back.

Jog very slowly and if you are struggling, walk. Jog when you can.

Do that every other day until you can jog there and back.

When you can do that, increase the distance.

Absolutely do couch to 5 k but don't stress if you don't manage the 5 k in 30 mins by the end of it.

Absolutely couch to 5k. Although now I have more experience I definitely do better over a longer run than a short one. The first 20-30 mins I hate, then I seem to get in my stride. I now (three years on from C25K) regularly run 10k, and I have four half marathons booked in for 2025!
The hardest step to take is starting.
Also, C25K will get you running continuously for 30 minutes, it's not necessarily a 5k distance. I've only run 5k in under 30 minutes once. Just don't feel disheartened by it!

Another one saying couch to 5k! It’s brilliant.

free NHS app, make sure you’ve got proper trainers (look on Vinted if you don’t have any - some great bargains to be had!) and go for it!

I did couch to 5k and I still run 5 k a couple of times a week (Parkrun plus a run and chat with a friend) and I still can’t do a 30 min 5k! Can’t recommend Parkrun highly enough - really friendly and encouraging. They are encouraging people to Parkwalk now so it’s fine to go before you are anywhere near a 5k distance running - there will be people running/walking, walking with poles, just walking. We also volunteer at the juniors and they have adults doing the shorter 2k distance with their children (you may need to bribe or borrow a child!)

Parkrun.

I never did any of the apps or Couch to 5k. Instead we turned up as a family to my local parkrun and did the first few, initially walking then trotting then built up to slow running in intervals. Took a couple of months to be able to run it without stopping. There were loads of people around to spur you on (mine's Bushy parkrun, so the biggest there is!) and eventually it became routine, not always easy, but got there. I always find running alone boring.

No way! That’s great.

Yes way!

It's brilliant

I listen to Radio 4 comedies.

Don’t be disheartened if you are slower than you imagine. I’ve been running (with a coached group) for over a year and am nowhere near a 30min 5k. However I can still run without stopping for over 6k now. Albeit did a walk instead of my planned run this morning as I’m coming down with a chest cough 😷

Another option (I didn't do C25K) is peloton app. Lots of instructors do guided walks and runs, beginner runs etc. they offer encouragement and music. And obviously you can fit it in between work and school run

They normally offer peloton app free trials btw. Click on the outdoor section for walks and runs

She hasn't started yet so why the 'Don't be disheartened...?'

Wow thank you everyone for the fantastic replies. Can anyone recommend a good pair of running trainers?
Unfortunately I'm a smoker and this will go against me. But I'm starting a non smoking scheme tomorrow.

Decent, well-fitting running shoes
Decent, well-fitting bra
C25k (other run/ walking strategies avaliable)

It just needs a 40 min window to warm-up, do the session, cool-down.

Do it every 2-3 days.

Go slow. It doesn't matter if you're going at walking pace. Your PE teacher was so wrong!

It doesn't necessarily feel easier as you go, but you realise that you achieve more on the same effort.

Parkrun is great. Walking, run/walking also included.

The structure of C25k looks like it jumps around in the middle stages, but what it does is build up the progression of minutes running and time on feet and rearrange that structure; the jump to the longer runs is not added time running, it just doesn't have the rest breaks. It also has a couple of easier sessions at that point.