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?

It’s hard to recommend trainers as what suits one person doesn’t suit another. If you don’t think you have flat feet then look for ones that are classed as “neutral” or ideally go to a specialist running shop.

Because a lot of people think they will do a 5k in 30 mins at the end of c25k. And then when they finish realise they aren't.
But that's not the aim of the app.
I thought I'd explained that in my first comment?

Go to a running shop and get them to say if you need anti pronation trainers or not. Try a few different ones and go for the most comfortable. Do this before you start (I felt like a fraud but worth it assuming you keep running). C25k is brilliant as is parkrun as everyone has said. Have a look around for a running club if you have time - they are really friendly places - some run a C25k group and/or a progression group for after that. If they do track sessions for interval training then it can be very mixed ability which is brilliant (but this is for after C25k)

I finally broke 30 minutes for a 5 k recently many years after my C25k and have had lots of good times with running at my varying speeds and met lots of great people.

As someone else said - a good bra (personally recommend Maaree but there is lots of choice) and longish shorts/leggings (to avoid thigh rubbing) and socks to avoid blisters. Some sort of GPS watch is also very motivating - see if you can get one that links to Strava. It’s not as cheap as people say! Cheaper than cycling though…

I'd get a cheapish pair of neutral running shoes. (I had a pair already)
Look online for ones from a couple of seasons ago after trying them in a running shop. Buy them half a size longer than your regular shoes - sizes between brands vary.
When I started, after about 3 months my feet grew, so I got some new ones then.

(I started running on my own pre-Parkrun and C25K. When Parkrun started near me it was a car journey away so I didn't bother. After running alone for about a year I joined a running club.)

@Howinthehelldidthishappen , I can understand why you said it, but it seemed a bit demotivating. I think 5K in 30 mins is ambitious.
I don't think it matters how fast you are, unless you are very fast. Even if you come last, plenty won't have even made it to the start.
You're really only competing with yourself.

Download the Nike running app it is amazing.

Lots of brilliant guided runs with the global running head coach, coach bennett. He talks you through each run and is so uplifting and encouraging. I couldn't run a step without it.

It wasn't meant to be, quite the opposite!
I've spoken to so many people who were disappointed when they finished c25k, and didn't want the OP to feel the same.
I agree with everything else you said.
I never run for a certain time. I just enjoy the feeling afterwards!

I really struggled getting over the ramp up week in couch to 5k and found none to run instead ( may have been recommended on here). It's taking me a while as can only fit in running once or twice a week but seems more manageable. I also started doing parkrun, initially 2 min 30 walking, 30s running then working up at roughly a pace one week behind on the none to run app.

Echoing everyone who says Couch to 5K. Take it really sloooowly at first. Very slowly. You're in it for the long term.

I run more than I used to, & much faster, but I started with Couch to 5K, and I kept going back to Week 7. I think I did that week about 4 times!

Couch to 5k and Parkrun.
Sign up for free to Parkrun and go tomorrow morning. Walk round, each week try and run a bit, walk a bit etc. You'll make friends and get tons of encouragement from the runners/joggers/walkers. No one cares if you run 15 mins or walk 75mins...each week aim for a few seconds faster.
Shoe wise, find a local running shop who can help...or go to Decathlon or similar and try out as many pairs as possible.
Cheap kit from decathlon- leggings, socks, sports bra (high impact) and tshirt are the basics. A water proof lightweight jacket or Gillet can be useful.
Start off easy and then run slower...this will allow you to run further.
Enjoy it...and run slowly.

C25k then try park runs and up to 10k

Worth looking up Jeffing as a running technique- and Girls That Jeff Facebook group.

I'm going to start that in NY

If you thinkk that the smoking is likely to affect your breathing you could look at the Jeff Galloway website. He's a former US 10k olympian who has developed a "run walk" model that gets you out and running very short intervals (think 1 minute or 30s) followed by a 30second walk break on repeat. Its becoming very popular as a lot of people find they are faster than just straight running and it is kinder on your joints too. Have a look at the Girls that Jeff facebook page for lots of support.

Couch to five k app
local parkruns (you don’t need to be able to run 5k to do it, some people walk all the way round). Getting your time down a bit each week will be hugely motivating.

go to a local running shop and see what they recommend for trainers, some of the main brands are Saucony and New Balance but it’s all personal preference really.

I started running, over 20 years ago, when I spotted a nice footpath near the river in my city and thought “that would be quite nice for a jog”. So find some places near you which you think might be nice to enjoy for a jog/walk. Forests and waterfronts can be best.

18 months later I did my first of many 10k races and never looked back.

Once you're established at running, every run is different. Some are great where it all clicks and some are a slog. It might be sleep, food, hormones, rest, going down with a bug, or nothing explicable at all. And that's OK.

Running times aren't always progressive or consistent. I can run sub-30 5ks, but many are above. Bimbling around a solo 5k is often 35 mins. Parkrun focuses me to the 29-33 min zone. My 27 min pb is safe for now and requires a focused training plan to get to.

Most weeks I don't care what the time is. I'm always glad I went out and ran though.

Definitely Couch 2 5K app with a few Park Runs thrown in along the way.
I've just had some new trainers from a specialist running shop where my running gait was assessed. They were about £100 and are the Brooks brand. Really comfy and so much more cushioned than my previous old Nike ones. Good luck!

I am honestly so overwhelmed at all the replies. Thank you all so much. 2024 seen my mental health decline so rapidly and i seen alot of people recommending running as an ooutlet. I can do this. I need to.

Googling running trainers ☺️

*Outlet 🙂

You are spot on @Whydidieatallthechocolates I love running for the physical benefits of course, but it is awesome for mental wellbeing. I won't recommend C25K again (🤣) all I'll say is take it slow, speed will come later.

So many beginner runners lose heart because they go too fast and get out of breath real quick which is then disheartening. Slow and steady does it. Best of luck, I hope you really enjoy your running in 2925 x

@Howinthehelldidthishappen , OK. I remember managing to jog 4 miles and being so happy. I didn't time it.

5k in 30 mins is a perfectly decent time, but agree that not everyone might meet it. Plodding is fine. I got faster by going on training runs with a running club.

@Whydidieatallthechocolates , even if you hate every minute you are out running (you probably won't) you'll find it clears your mind. There are other benefits like feeling healthier as you get fitter, your running will improve very quickly, your posture will improve etc.
The hard bit is getting changed into the running bra (and running kit obvs ) and trainers and getting through the door.

@Whydidieatallthechocolates , try sports retailers not shoe sites. Running sites tend to be pricy but if you look at sport sites (e.g,Activewear Outlet | Clothing & Footwear Sale | Start Fitness) they'll have last year's models at about half price.

Don't wash running shoes in the washer. It can ruin them.

This is absolutely doable if you have 1.5 hours every day. I would also recommend couch to 5k app, there's a really supportive forum on health unlocked that really help you understand it. Keep your pace slow as slow as you can to still be able to hold a conversation. Stretch before and after, dynamic stretching before and static afterwards. It's only 3 days a week I'd recommend strength training on the other 2 and 2 days rest. I'm excited for you, I did this in 2021 and loved being able to run regular 5ks I've let it lapse since having children back to back but keen to get back to it. Good luck!

There's an alternative to C25K that I preferred called None To Run (I found the increments of C25K too big and it knocked my confidence whereas N2R was gentler).
https://www.nonetorun.com/

Also, make sure you go to a specialist running shop if you can for your first pair of shoes rather than buy online. Not only will they advise you on which shoes are the most suitable but it'll allow you to try a few on and get the ones that feel the most comfortable (it's amazing how much they vary!)

Apart from that you'll need a good support bra. Be careful as there are all sorts of things being sold as for running when they really aren't suitable, so go for one specifically for high impact sports.

You could also try the Zombies Run app which is great fun as you pretend you're running from Zombies. There's a free version and you can have music on too.

I tried couch to 5k but didn't get on with it. I taught myself just by running so slowly (same pace as a walk) that I could keep going for longer and longer. I now run
7-10k regularly - still slowly but quicker than I did.