Tips for a new runner!

[babybackrib]

I’m just starting out running and it’s tough!! I know it’ll take time to get better but I’m wondering if I’m training correctly and if you have any tips for a total newbie!!

Currently I’m doing a route that’s about 3km and I have to take breaks along the way. Goal rn is to keep running this until I can run it straight through no breaks then I’ll do a longer route.

I’m doing 3-4 days of running a week, and strength training on the off days. I also cycle and walk every day and eat healthy!

Try couch to 5k to start with, maybe join a group that does it so you push each other along.

You will be running with breaks, but as you progress, the intervals get longer and the breaks get fewer and shorter until you can run for 30 minutes without stopping.

I second C25k.

It's structured to efficiently build up aerobic fitness, and muscular strength and reduce the risk of overuse injuries. When runners are aiming to progress, lighter "cutback" weeks roughly every 4 weeks are important to allow for recovery and C25k has that built in around weeks 5-6.

The difficulty with the approach of having a set route and aiming to fill it with mostly running with some breaks is that you feel different on different days so that can complicate seeing trends of progress. Without structure, you tend to run too hard, burn out, walk to recover and have an inconsistent pattern of effort. Scheduled run/ walk intervals keep you more fresh and conserve energy with quicker walk breaks so you keep more momentum.

I'd keep the running down to 3x per week, especially as you're busy on the other days, although being active already is a good start; there is still an adjustment to be made as running is a sustained, high-impact in a way that most activities aren't. You can probably work through the first few run sessions without the repeats to match to a comfortable level and then pick up with the repeats.

Definitely do c25k rather than just trying to run with unstructured walking breaks. If you're find it so hard then you're running too fast. For c25k you should still be able to chat during your running intervals.
I agree with sticking to 3 days a week and if you're doing strength work make sure you're not lifting so heavy that DOMs stops you from running.
Also buy a decent sports bra and make sure you're wearing the right trainers.

Couch to 5k
Properly fitted running shoes
Properly fitted high impact sports bra

Definitely couch to 5k. It really does teach you how to run.
you don’t really notice your improvement and then suddenly you’re running for 30 mins non stop.

Slow down!

It feels as though you are not working hard enough but you don’t need to go all out every time you run.

I have a Garmin watch and you can get programmes to follow which are uploaded to your watch. Then when you are out running you get alerts if you are running too fast or too slowly and when to start and stop any intervals.

C25km as everyone else has said, you need to build up in controlled intervals. If you can run a bit already you might need to jump in at week 3/4.

Improvement in running comes from running at varied paces, not just trying to continuously run at the same pace so c25km gives you that variability.

Also it’s likely that you are trying to run too fast- if you do plenty of walking and cycling, you probably have a good level of base fitness so you shouldn’t need to be making yourself out of breath. As a general rule 80% of your miles should be at a pace where you can still hold a conversation.