So I think I'd like to take up running. What do I need to know?

[RamblingRosa]

I don't do any exercise (other than running round after DD) and I'm really not a gym person or a very sporty person. I like cycling but don't get round to it much.

I decided out of the blue last night that I'd really like to start running. Not loads. Not a marathon. But just a bit in the evenings as a way of staying fit and keeping sane.

I live in London so it would be road running.

I've got as far as thinking I need a good sports bra and some good running shoes but what else do I need to know?

Should I just go and run until I'm too tired to carry on or should I try to build it up slowly? Are there any good websites with tips?

Sorry for stupid questions but I'm a total novice and need help!

can you run in a park instead of the road? Roads are very unforgiving, even with decent shoes. Bad for the knees, hips, back etc.

You can go to some good sports shops and get the best shoes to match your feet, that's a good plan.

Build up slowly as well, and don't run untily you're knackered unless you're doing circuits around your house - remember you have to get home again!

And keep your arms/shoulders loose when you run - lots of women, especially those with larger boobs, tend to "hold" their upper bodies quite tight to stop extra bounce - this is bad for shoulder and neck tension. Get extremely well-fitted sports bra, as you said.

www.runnersworld.co.uk or runnersworld magazine for beginners programmes.

Yes, build up slowly... start with 5 mins out. Turn round and run same route home, but ever so slightly faster.

So.. 5 mins out. 4 mins 50 seconds back.

Do this every other day for 2 weeks. Then increase 2 mins.

ive just started - im on week 3 next week. i downloaded the couch to 5k podcasts, you put it on your mp3, and he tells you how to do it! week one you run for 60 secs then walk for 90 secs, week 2 you run for 90 secs then walk for 2 mins...you build it up slowly.

ive tried running before and gave up because i tried to do too much too soon. this way is brilliant, its working for me!

Thanks all good advice. There are some parks round here but I'd probably be running in the dark in the winter and I'd just feel safer on well lit roads than in the park. In the summer it would be easier to go for runs on grass.

That's good to know I only need to think about starting off with a couple of minutes....I was thinking I'd just keep on going until I got knackered. I thought I might start with just circuits round my street and local streets. Mainly for safety reasons.

What do you wear (other than good sports bra and trainers)? Are leggings ok?

i just had a thread with what to wear - at the min im in a heavy tracksuit, which isnt much good really.

im going to get running tights, a t shirt and a showerproof jacket for winter. im sure leggings would be fine. im not planning on spending a great deal, but i think ill keep this up so want some proper gear.

It is good to start slowly, don't push yourself too hard at first give your body time to get used to running for a while, and if you are feeling out of breath just walk for a bit until you get your breath back.
I found that doing 10 or 20 minutes was really hard work and was feeling quite frustrated that it wasn't getting any easier but then one day I challenged myself to a longer distance that took about an hour and lo and behold after 20 minutes just got into my stride and it suddenly got much much easier, and I always find that now, its just as easy to run for an hour as it is to run for 20 minutes, the first bit is always hard.
Find your own pace thats comfortable for you, its good to enjoy it as much as possible so that you can stick at it. The best thing is you'll feel great afterwards!

Get fitted for good shoes.
make sure they look at the way you run and give you he right shoes, it makes all the difference.
And a propper runners bra is a must.
have fun!

I wear anything... leggings are ok though you may want to put a bit of vaseline between your thights if you get chaffing.
Go to TK Maxx, they have loads of good quality dry-fit/clima-cool t-shirts/tops/running leggings etc...
Get something (top or bottom) with a small zipped pocket for your keys.
and enjoy!

Take it very slowly. I've been running for years and am now regularly doing 10k of a weekend. BUT I've built up over time. I spent years doing 20 minutes over hilly terraine. Now I do an hour on flat.

Get an i-Pod as it makes it all so much easier. Just run slowly so that when you get home you are glowing nicely, rather than barfing on the carpet.

Then after a month or two, add to your distance.

I love it - there's nothing like it for endorphines.

I also recommend having a target - like a 5k run in six months time to keep you motivated. It really is a question of motivation, which is why it is not for everyone. Good luck!

It's good to find someone to run with, helps you to keep going. If you don't know anyone you could try a running club - they're not all for marathon runners! Ring the contact and ask about beginners, they'll tell you whether there are others.

Take a look at the couch to 5k thread. It helps to start by following a set plan, to build up your fitness gradually

I have the book ?run away from fat? by Dave Kuehls and used that when I started running?it?s a bit of a title grabber as to be honest he emphasis isn?t about losing weight it?s about running. You read a (small) chapter each day, I learnt loads about running, it was in small daily chunks so remembered it.

Zest magazine also do a running section (or they used too) and they usually do a running program Jan/Feb time.

Best of all is to just go and do it?if you get a problem like blisters (I got wicked, wicked blisters, turned out it was all down to socks, bought new socks and carried on) or another problem, don?t give up find out how to solve it (there is usually a way) and carry on. Also don?t judge yourself by what other people can do, I am a plodder and have been envious in the past of speedy sprinters, until I spoke to a speedy sprinter who was envious that I could keep going for longer than she had been able to.

What can also help is setting a goal, say a loop you would like to be able to run and work towards it. You can break the loop down and build your runs up sp that you do bigger and bigger loops until you reach your goal.

Plus if you are road running, look after your knees so good trainers are a must, get fitted somewhere if you can so you get some to fit you gait. Plus if you have time, do work on your leg muscles to keep them strong (I don?t know all the technical stuff but if your upper leg muscles are good your knees are less likely to suffer) Circuit training or body pump or Pilates/yoga can be good for you helping your leg muscles and in general helping your running?most of all enjoy it.