What do I need to start running

[Notfatnotfit]

I love walking on the moors where I live but my fitness is not good
I'm really tempted to add in some running but I'm hopeless as in I get out of breath quickly and I'm very slow
But I still want to do it
I've downloaded Couch to 5K but in terms of practical stuff what do I need?
I've got a sports bra and good trainers
What else is recommended for an absolute beginner?
Any top tips?
I have a Garmin Forerunner 55 which is basic and fine for me
My current V02 is 32- fair- I would love to get in the good category
I'm female, 55 and weigh about 55kg

Thanks

I have a running belt that take my phone keys and 2 small bottles of water. I have a lightweight cap for the summer. Don’t think you need anything beyond that (and trainers and sports bra which you have).

I like pockets in my leggings. Caps are good on sunny days. All you really need is a pair of trainers though. Just do it!

I would look for a local parkrun or running club as somehow running with other people motivates you. Parkrun is excellent as you can start by walking, then running a stretch and build up. It used to take me about 40 minutes to run 5k and now I can do it in 33/34 minutes. I’m late 40s and I started 2 years ago.

Trainers, bra, and somewhere to put a front door key. I mean, you'll need some trousers or shorts, and a teeshirt too. But I'm guessing you've got sonething like that!

I have the same watch as you, apart from trainers the only think I've bought specifically is a running belt. Mine was about a tenner on amazon and I've used it for years. Actually I do like a nice pair of padded running socks, it's definitely not a need though.

Nothing, honestly-just yourself. Just get started and then see what you think would be handy, I stopped running with a sports bra after a short amount of time, I found I ‘felt’ them too much

I would also recommend some really good leggings such as Sweaty Betty (wait for the sales)as it’s a pain to keep hoiking cheaper leggings up. But these are totally optional of course.

You’ve got everything you need. Just step out of the door, put the C25K app on and see how it goes.

I. Weight loss - do you really need to lose at 55kg?

anyway the joy of running is you don’t need stuff until it gets to winter when a lightweight wind/rain proof is lovely. I do have a bum bag for phone and keys , jelly babies and water for longer runs ( ie never !)

dont worry about speed - run slow enough or run walk so you don’t get too out of breath

once you can run half an hour you can mix up - a shorter run where you sprint to a landmark then walk and repeat or adding in hills can build speed , and adding a even slower long run once a week is also great

m it’s also a good idea to add something like yoga - help avoid injuries and build a little strength all makes you a better ( faster ) ( and happier ) runner

I have men’s shorts and ronhills - they both stay up well

Great thanks
I saw a runner with a phone holder on her arm
Is that the same as a running belt or would that be an arm band
Sorry I'm gormless on such matters
Don't need key holder just ear pods and phone really
Knowing my luck any arm band or belt would just fall off while I'm jogging/ stumbling

You really don't need much for C25K as it's only half an hour, so I don't normally bring water with me or anything

Pockets in leggings or a hoodie though for keys and phone

Flip belts (I think they’re are cheaper alternatives) are really good as they sit close on the body and don’t move, I once had an elastic type with a bum bag on the front and it was a nightmare for bouncing around. I’ve had the flip belt about 10 years, money well spent. Don’t be too put off by feeling out of breath, I only started making progress once I accepted that’s just how running is. Went from not being able to run round the block to doing marathons once I realised it’s okay to be breathing heavily 😂 I’m 57 btw and only started in my mid 40s

It's honestly for fitness
I am a bit plumper than I'd like cos I'm a shorty but it's not about weight loss
I just want the satisfaction of getting my VO2 into the Good category
In fact, has anyone managed to do that through running?

My vo2 varies, I've tried running slower so I'm not in the maximum zone as much but it can be tricky. I have found when I run more consistently, so 2-3 times a week, as I get faster my vo2 also increases.

I did a fast parkrun a few weeks back and it went up, but then did a hot slow run after and it went down again so it can be a bit disheartening at times. Mine hovers between 38-42, its currently at 40 and says I have a fitness age of 23 (I'm in my 40s) so pretty happy with that!!

The start of C25K is mainly walking so decent trainers, bra and the app is all you need

I’m just about to start week 8 of C25K, all I’ve needed is the app, a bottle of water, a sturdy sports bra and comfortable trainers. I wear old T-shirts and black leggings or shorts, no specialist clothing, though my leggings do have the side pockets which are handy for phone and key.

I mainly do walking and running (with some cardio gym) and have “high” vo2 max. It’s 31 but I’m female and 57 so that’s considered high. Definitely possible to improve yours, I very much doubt mine was anywhere near that before I started running.

Not equipment but (esp starting out in middle age), I would balance with strength training and stretching.

I ran a lot in my 20s and 30s without so much as a niggle. For various reasons my 40s were a bit of a write-off and since coming back into running I’m dealing with a slew of aches and injuries.

Couch to 5k is great way to get going, but I would throw in some running focused strength aAnd stretching too. YouTube is full of videos so just find some that suit you.

For couch to 5 k something to carry your phone and keys. I have a cheap bumbag that does the job, you could use a running belt. I use shokz headphones (think that's how you spell it), they are excellent as you can hear everything around you whilst running as well as listening to your music, or podcasts un jy case. Much safer this way. I also have a tissue in my bumbag as running makes my nose run!
You have the trainers which is great, and whatever suits you for walking I'm sure will be fine for running. Good luck!! X

Good leggings that stay up with a leg pocket for phone, I like sweaty betty power leggings, they have a leg pocket plus a small back zip pocket that fits my door key.

Something to keep your hair out of the way, I wear a cap.

Download a good music playlist. I did this when doing CT5K as it didn't matter if it was interrupted by the CT5K talking. Now I download audiobooks from borrowbox, running feels less of a chore and more of a great excuse to listen to the next part of my book!

I only started a year ago and admittedly found it hard at first, but now run 5k three times a week no problem.

https://onthegomap.com/ This is a good way to plan a route so you can see how far you're going.

Good luck!

Would add, C25K has short warm up and cool down videos you can follow too, I really feel the difference if I forget to do them.

C25k is great for improving cardiovascular fitness. I first did it post-natally when I could walk a few miles but was fed up of huffing and puffing everywhere (I had had SPD which really knocked my activity level and fitness)

My VO²max is 45 (I'm in mid-40s) which is rated as excellent. My parkrun/ race times are fairly middling and slightly above average for my age. Alas my achilles conks out when I try and push too hard. It does go down if my running volume drops.

When your body gets used to running, it makes walking much easier. I find hiking a lot easier than I did 25 years ago!

I'm quite excited to get started!
It's very hilly round here so running is definitely a challenge
Going to try this Jeffing method which is my natural way of running- ten seconds running, ten seconds walking- and build up from there
Will hold phone in hand until I get a phone holder and will report back
Thanks all

I tend to run 5-1ok a couple of times a week, but VERY slowly. I love it!
My top tips:

• running belts are better than bum bags as they don't bounce
• even better than running belts are those shorts/leggins with pockets. HM do them and they are perfect for carrying just phone and key (I leave wearing my earphones so that I don't need to carry also the case)
• for such small distances, as I also run in the morning or evening, I never bring water. It's such a faff to carry, I struggle to drink and run (and I never want to stop) and it also make me a little sick. I drink before and after a run.
• start by running at the slowest pace as what you need at the beginning is building some resistance. Once your body is used to run 5k you can build on your speed with interval training.
• I prefer to wear a sleeveless sport top over my sport bra. I like to have my shoulders 'free' from heat/friction, but it's really just a personal preference.
• I prefer to wear those sport socks that come up a bit on your ankle rather than the low ones as they tend to slip under my feet eventually!