Learning to run!

[Smaug]

I want to start running to get fitter, lose some weight etc, but have to confess I'm very poor at it. I'm sure I read somewhere once of a scheme where you start by short bursts of running, then walking and then running, then walking and so on, building up the running and reducing the walking. does anyone know what it is? I'm feeling quite positive about it and want to get started soon!

Thanks.

hi smaug. i started running about 4 months ago. i began by walking a min / running a min for 15 mins. then walking 2 mins / running 2 mins. slowly increasing this unil i was running for 5 mins / walk 1 min (3 times).
I kept motivated by entering for a 5k race and after 2 months was able to run the entire course (33 mins)

I have now entered a 10k race in july and am currently running up to an hour non stop.

you'll be amazed how quickly you improve and entering into local races is a great way to keep motivated! good luck!

ps runners world website have beginners training plans for a 5k. have a look.

Smaug, am in exactly the same situation!
Krispie, how long did it take from the very start until you noticed an improvement? I reckon I'll be coughing up blood by the time I get to the bottom of my road

not long at all. everytime i went out i would try and increase the run / walk ratio by a minute. i was not fit AT ALL before, had a 5 month old baby and was 2 stone overweight, it really is amazing how quickly you improve. its a great feeling when you do your first non stop run. after about a month i was running 15 mins with a 1 min walk and another 15 min run. (btw MUCH better if you can find someone your level to train with!)

smaug, you don't happen to live near Chelmsford in Essex, do you?

Krispiecakes, that sounds fantastic. Well done! I like the sound of your scheme and I'll look at the website as well.

I am also (at least) 2 stone overweight, but don't have the baby excuse: my 'baby' is over 4! Ooops. Definitely time to do something about it though, particularly as I'm now staring 40 in the face!

Good luck Michaelad - start today!

Sadly not, Michaelad, I'm in deepest darkest Devon. That worries me a bit, actually, lots of bleeding hills!

Any advice on good running shoes? I heard they are an absolute must!

real buzz is also a good website. let us know how you get on!

Lucky lady! Just come back from my first trip to Cornwall and Devon ever...it is sooo beautiful. I'd move tomorrow if only hubby could get a job there.

Yes, it is beautiful here, I'll give you that, but it's lushness is largely due to rain: Dartmoor has 8 times the national rainfall, which atm is pretty significant. It has actually stopped, so I'll try and get out soon.

I bought some running trainers in JJB sports, they had a section for women's running specifically. Mine are Nike (I think) - but they do have a sale on atm!

if you really get into your running you can actually go to a specialist running shop and get your gait analysed! you run on a machine that tracks which part of your foot you put the most pressure on etc and they advise you which trainer is best for you! (help - am becoming a total running GEEK!)

this is inspirational... I want to run but am so crap - can hardly get to end of drive without oxygen... am 2 stone overweight so am going to start again...

i think the key is not to push too hard when you first start otherwise you'll only be able to run 5 mins and burn out. if you do the run/walk strategy you can stay out longer and go further. all training plans concentrate on 'time out' rather than distance. so better that you keep going for 30 mins with some walks rather than 10 mins intensive running and then collapse!

Get good sports bra too and an MP3/Ipod as stops you getting bored.

I was rubbish at sports at school, used to walk around cross country course at the back, but am doing a 5k run in September and loving running now!

Echo the start slowly approach, don't get disheartened, build up gradually and within a month you will be amazed and so proud of yourself

Right, have looked at Runners World website (thank you krispiecakes!) an am going to go with their recommended schedule which is this:

The schedules

Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8 Run 30 mins continuously.

I'm going to go now! See you later!

oh whow, you're determined! Let me know how you got on!!

My main problem (apart from getting my butt off the sofa in the first place) is that I'm disabled (well, I was registered disabled in Germany but am not here). I have some artificial tendons in my left foot and I'm concerned I might do them some damage. Back at school I didn't have to do much PE (and wasn't graded for it) because it was considered a disadvantage. Should I go and see my GP first?

Bloody hell! I am knackered, but (and this is really really weird) I actually enjoyed it!

The first minute was really hard. Looked at my stopwatch after 20 seconds and thought 'bloody hell I'm going to die'. But the second run was OK and after that they were fine and I wasn't looking at the stopwatch until 45 seconds. Had a bit of an extra walk back at the end and finished with a short extra run.

The iPod is essential, though. I threw together a quick playlist of fast dance-y tracks and it really worked and helped keep me going. Glad I bought a sports bra too: I'm a 40C so I'd notice otherwise!

The proof of the pudding is, I expect, (a) tomorrow, how bad I feel, and (b) how Wednesday's run goes! Time for a shower now.

Go for it michaeld and ZZMum - really.

Hmm, yes, I think a visit to the GP would be a good idea. But I'm sure they'll think a slow-start plan of structured running is A Good Thing. Gosh, I'm coming over all evangelical.

OK, so I'm starting to feel a bit stiff now.

Krispiecakes: just how hard is Wednesday going to be? Is it going to be worse, then get better after, or should it be OK? Feeling a bit worried now!

did you warm down smaug? warm down MUCH more important that warm up imo. if you are stiff on wed the walk / run should loosen you up, but make sure you do your stretching at the end..

BTW - WELL DONE!!!!

Thanks krispiecakes! Yes, I did a bit of stretching, but maybe not enough. How much, d'ya reckon?

that runners world website will have good warm down tips smaug. i hold each stretch for about 10 seconds..

michaelad - def consult your gp, maybe if you just wear some good supports your foot might be ok?