Running help please

[nappyzonecannotcycleuphill]

i have been going to start running/ jogging for weeks and today bought some decent running shoes and went out for the first time tonight - i was probs out just over 20 mins - i ran to the end of the road out of sight of neighbours then walked ran a bit more along main road in case anyone i knew drove past, walked a bit , ran a bit and basically cont round our big block - got in totally breathless and shaking so obv my fitness is ermmmm not as it was - i ran or rather walked mostly with my mp3 plugged in - is there any downloadable programme what will say run now walk now and build me up whilst playing decent tunes.... i found one on an earlier link and listened to it but was 30 mins and he seemed annoying.... HELP

Yes, there is a Couch Potato to 5K program which works really well. There have been some threads on here about it too...

You'll be doing 5K before you know it.

thanks - they all seem a bit dance musicey - is there nothing easy listening but jolly lol! also any tips to stop my earphones falling out ?

Sellotape?

No seriously, I ended up buying a special pair to keep in my ears

lol i thought seriously for a moment!

Look at the runners world website they have loads of programmes to suit all needs. However Im not sure if you are new to running or getting back into after some time off? Remember to take the first ten minutes slowly and gradually build up to a moderate pace that you are able to sustain. The first ten minutes are really a warm up to get the body warm. You will feel tired but after this it does get easier.

Nappy the music is really annoyingbut after wk6 you are doing straight runs anyway so if you can just survive the first 6 weeks you can switch to your own music!

music wise i just made up a play list of things i like.. and switch to walking/jogging/running when the track changes.

aldi are doing some headphones which you wear round the back of your head. I can't keep the other kind in either.

Agree that making up your own file of tunes with some slower and some uptempo tracks can be a good way to pace yourself. Don't worry about walking, the important thing is that you are doing a bit of running/slow jogging inbetween. Well done!

thanks will pop in aldi - wow i never thought i would join a running thread! i am secretly checking out a little ipod on the net but like the idea of tuther headphones from aldi.

There is a book called "Running Made Easy" that contains several running plans (5k, 10k, half-marathon, marathon) and is full of tips and inspirational stories. Would recommend it. It makes you think "If they can do it, so can I". It got me running outside and up to 10K after only having run in the gym and for short times before.