Any tips on starting running?

[Neeko]

Hi. Not sure if this is in the right place so trying here and in the weight-loss section, but due to DH's working hours I find it hard to fit in scheduled exercise and would like to give running a try.
Does anyone have any tips about how to start, kit etc? I'm also a bit worried about whether my pelvic floor is up for the job after two children so any tips there would also be appreciated.
TIA

Hi Neeko,

no advice, but interested to follow your thread!

Couch to 5k is your friend. Seven weeks ago I was gasping after a minute. Last night I ran 25 minutes easily without stopping.

Sure some regular runners will come along soon, but I started running about a month ago. I have never run before, but felt so unfit and, like you, just can't find a regular time slot due to childcare.

I just wear a T- shirt and pair of bottoms I bought years ago for yoga. I do have a decent pair of trainers.

I just worked out an easy route (mostly a gentle downhill ), and walk back up to cool down. I'm up to about a mile now, which is good for me!

1. A good sports bra is essential as are some decent trainers, neither have to be expensive but should provide good support/cushioning.
2. Much of it is to do with establishing a breathing rhythm in time with your strides.
3. Go slowly
4. Measure your run by time not distance i.e. time on your feet much more valuable than distance covered at this stage.

Ooh, inspired that some of you have started recently too and haven't died in the attempt
Going for a sports bra tomorrow. Have normal trainers but should be able to get proper running ones in a couple of weeks. Do you think that'll be ok?

Neeko - bra and trainers most important, to be honest you can wear whatever else you feel comfortable in. As you progress you may well want to invest in some cheap running kit. Aldi & Lidl are great for this if you can wait for one of their themed weeks.

What orienteer said - you might be OK with your normal trainers but if you get any aches and pains beyond the inevitable muscle soreness after starting from nothing, you should stop til you can get some proper running shoes.

My biggest tip is GO SLOW! You may not go any faster than walking pace but you're still doing more exercise.

Also don't be ashamed to walk 1 min, run 1 min or similar (as couch to 5k suggests I believe) and build up from there.

It's wonderful when you get to milestones like running for 5/10/15/20 mins without stopping, your first mile/3k/5k etc! Enjoy!

Sports Direct is your friend for cheap running bras and kit but get your shoes properly fitted.

It is a bit pricey but I paid £60 for a pair of Nike shoes that lasted a month then the arch collapsed! My Brooks trainers cost £90 and lasted a year so much better value, also cheap trainers weigh a ton and slow you down IMO.

Happy running

Thanks. Feeling realy motivated by you all.
Any ideas on the pelvic floor...?

Ive had (have) a prolapse. My consultant said to keep running!

That's reassuring. Thanks.

The most important piece of kit is def your trainers. Go to a local branch of runners world and have a gait analysis done (free if you then buy trainers from them otherwise about £10) they will then be able to identify how you run and match your trainers to your style of running. Couch to 5k app is brilliant as is myasics.com or mapometer.co.uk. Take it slow to start and build up slowly. Set yourself a target, maybe a 5k race for life event and then you are less likely to give up as you have something to aim for. Good luck and enjoy the fresh air. Best of all it's free!! Oh and take your iPod it really helps running to music :-)

I started running in January and had never done it before. I joined a run club (I live in Canada) and their Learn to Run group. It was a 10 week session, with 2 runs per week and then you also had to do one on your own, so 3 times a week. They started off 1 min walking and 1 min running, making sure the walking was quite slow, for about 3km. Every week they added another min running, so after 10 weeks you ran for 10 and walked for 1 min, doing this 3 times (so 33 mins), managing around 5km. Then we had a goal race (just a regular race that we took part in). Then I went on to the advanced 5km group, then a goal race, and am now in the 10k group. My goal race is in 8 weeks. I never thought I would see the day. I invested heavily in a great pair of running shoes and a good bra. Everything else was from the supermarket. Oh, and get a water belt to keep hydrated. Makes all the difference :)

Go to Hal Higdon's website and look up a beginners' running plan. Try googling health and fitness blogs or running blogs for some inspiration and check out the forums on Runner's World for specific concerns. Remember that even the best runners find the first 10 minutes slightly hellish, then it gets easier, then it gets enjoyable (it really does!). Imagine that you are hardcore and go running in the rain or early in the morning; you will feel invincible. Try to find a beautiful trail or park to run in so you can enjoy the scenery while you run. 5K is a great first goal...at a fairly easy pace it should take about 1/2 an hour...easy, right? Then you're done for the day and have an endorphin hit and energy boost that will carry you through the day. I've tried all sorts of times to go running and have found that post breakfast after a vat of coffee is the best. When my children were really small I would sometimes go right after dropping them at nursery and then when I got hooked and started upping the distance I would get up at 4:30 to get out the door before DH left for work. Not saying you have to do that but I think that morning is generally better as you've had time to fuel-up a little, but aren't uncomfortably full (like after dinner). Have fun!

I'd love to start running but am too embarrassed.
I did attempt to c25k but only got to w2d1 and gave up. I reckon I should have given it longer to get used to it or maybe even repeat the 1st week to convince myself that I could do it.

I also need to find somewhere decent to run as I was using small local park and ended up running around it about 100 times, felt really silly

Thanks for all the advice. I intend to look into it all.
Bought a running bra today and had my 1sy attempt. Only lasted 15 mins, half running, half walking. It was pouring. With rain and I'm quite proud of myself!
Thanks again.

Yay, Neeko! 15 minutes is awesome. It's perfectly fine to take walking breaks whenever you need them. Even if one day you get totally crazy and decide to go running for 2 hours at a time it's still a great idea to do that .

Well done getting started. Really recommend Couch to 5K - it is a structured programme which builds up the running time gradually. For week one you are only running for a minute, but it really really works - I was a complete novice but was able to run 5k non-stop after 9 weeks. It means you won't overdo it too early and get put off.

I get up 30 minutes early and run first thing, so it's done and I can get on with the day.

Im wanting to start to - well, jog maybe more than run! Will watch with interest.

If you've a dodgy pelvic floor, exercising won't make it worse, just some symptoms might be more obvious (like leaking). In the longer term it could help, esp if you have weight to lose. I began 'moving' last year, walking first, then some running. Not doing as much as I wanted as have other health problems, and sadly need to lie down/rest after even a short run/fast walk, but definitely feel better in general and have lost 2 stones. I fear last 2 will be harder to shift. My theory is, if I am slimmer, i'll feel less self conscious when referred to a skinny and young physio once I decide to deal with my iffy pelvic floor, and obviously being lighter means less strain on pelvic floor ( ie less intra-abdominal pressure). And nothing to stop me doing PF exercises meantime, i suppose .... I second what others have said about good shoes and bra. Also, decent wrinkle free socks are good IMO.

Gate crashing Neeko, but am with you all the way.

Can I ask anyone who remembers, when you started did you have problems with your knees? I started the Couch to 5k programme, but my knees felt so creaky. Am worried I'll damage them.

Knees, smee. My knees, in partic the right one, hurt when I started. If it hurt a lot then i didn't run and found just walking briskly didn't make it worse. I keep meaning to d/w one of the drs, and have heard via practice nurse that we have a trainee GP who worked in orthopaedics for decades - i'm sure he must be utterly sick of all the fat, middle aged women of the town coming ot discuss their achey joints!! (he is rather good looking too!!) But in recent weeks my knee has been better so hope that's it okay now. It's worth being aware that unsupportive shoes can trigger knee pain too. I know too that, from other posts you've made, smee, you are on meds that might make joint pain more likely? though think that's pain rather than than damage IYSWIM. BUT maybe the bottom line as always, D/w your doc if your knees hurt a lot. And be cautious with running esp downhill, as that exerts different kind of pressure on knees.

About to go out in rain to run now. 1st time for a week. aargh!!

Dinosaur question - If I had MP3 player, could I (get a resident teenager to) load 'couch to 5K'? For those who have begun exercising after a couch potato phase, and have done it 'independently' then moved onto 'couch 2 etc' does it make a big difference to motivation?

If you'd like to start running but feel self conscious because of your weight start noticing runners as your drive/bus around. Runners are out there and they're not all pretty. It doesn't matter what you look like. What matters is getting off your backside and getting some fresh air and exercise. I started just about a year ago. Doing fast walks at lunch time first. Then out running, just short distances to start with. Now I'm pretty much addicted to running and do 5k/10k/13k races with my first half marathon in September. Running and going to the gym has contributed in losing 4 stones in the last 18 months and I've managed to come off ADs because running boosts my mood enough not to need them. Now if I could just get over my cold I'd be out there, rain and all.

If you're worried about leaking, make sure you go to the loo IMMEDIATELY before going (not 10 mins before) and use a panty liner just in case. Well done on going for it - it shifts weight faster than any other exercise (in my experience) but aim for upping to 30 mins per session keeping to the run /walk until you just keep running for longer and walking for less. Once at all running you may want to go faster...there is no magic way to do this past just running faster!!! Don't run 2 days in a row and if you start to get overuse injuries (shin spints, dodgy knees etc) try doing a different type of exercise to mix it up. I've run for well over 20 years and now can only do it once per week max - the other sessions are cycling and stepping.