Any Runners out There? Tips for a beginning runner

[Riestrella]

To put it short, I've been running to lose weight since I was 19. On and off of course, otherwise I would be at my goal by now! But I started taking it seriously last June when I entered a 10k race as an incentive to exercise more and lose weight. Some tips I would give to you are:

1. When you start off - you're going to be bad at it. You're going to feel like you are dying, like you're not moving much at all. You're actually going to be jogging for a long time. Do not be put off! Keep up with it and your endurance will get stronger with time.
2. If you're going to be taking running seriously, then buy some professionally fitted shoes. Basically, shoes that suit your pronation (the way you run) and your arches. I got seriously injured when I wasn't wearing the right shoes and had to stop running for over a week, which was awful when I was supposed to be training for a 10k! And it really hurt too ;p.
3. I would recommend the Couch to 5k programme, it looks really good with the right balance of walking - jogging. When I started running I started out jogging 5 minutes and walking for 5 minutes, then each week bumped up the amount I jogged by 1 minute and decreased the amount I rested for 1 minute also. The C25K programme seems to follow a similar pattern. By the end of my training I was running 4 miles without stopping .
4. If you're going to do the C25K then enter yourself into a 5K. Make sure it's due at the end of your training, but as soon as you book the race you will have the incentive to do it. It's really motivational, whenever I felt like giving up I thought "well I've booked the race, I don't want to fail when I get there!"
5. There's a great website called MapMyRun.com where you can use a tool that uses google maps to map your route to see how far your running. It's useful for those who don't have fancy GPS gadgets!
6. Make sure you hydrate yourself before, during and after you run.
7. STRETCH! Before you head off do a little warm up (jumping jacks, a brisk walk - whatever you feel will get you warm) and streeetcchh. Before you run and after you run. It really makes a difference.
8. Some days, you're going to just fail at it. When I was training for the 10k I would have amazing days and other days I would just end up walking. It happens, don't get discouraged!
9. Personally I think listening to music and getting some great motivational music helps my performance. So make a playlist for your iPod or whatever you have and push it to the limit!
10. Be consistent. You will only get stronger if you stick with it. Some days you're really aren't going to want to do it - but you have to.

Running is my favourite exercise, I miss it dearly (weather conditions make it terrible to run here) and I can't wait to get back into it. It's great for setting personal goals and you can push yourself to beat them. Whether it's running a little bit faster or a little bit farther - it's just an amazing way to push your abilities to the limit and see amazing results.

And also, you will lose a lot of weight doing it - win!

Good luck! You can do it!

[juliana77]

I tried C25K at 274 when I started and there was just no way. I couldn't even do the first day of the program. Don't get discouraged!! Walk as much as you need to. Good luck!!

[philana]

I started with C25K last summer, and I was just amazed. I'd tried running several times before but never could I make it work.. C25K taught me anyone can run. The basic principle that is SO important is to do intervals and build up slowly.

I did not finish C25K back then but I just restarted and I started back at week 2, but already I jumped to week 5 because I really didn't have much catching up to do. In the running thread on the exercise board people advised me to just really listen to your body and not only focus on the beep that tells you at c25k is done. I think that's sound advise, so even though I am still running with c25k I don't take it as written in stone. When I feel I can go a bit longer I go a bit longer. When I feel I should walk for 20 seconds I do that.

Oh, and I registered for my first 5k in march, just to make sure I am gonna stick with it this time. And I am really starting to LOVE running. Once you can run more than 3 minutes it starts feeling substantial and you can enjoy the feeling of your feet hitting the pavement and the music in your ears blasting you through to the next corner. Also what worked for me was running in a park. I hate it when there's people seeing me struggle in the beginning. So I just avoided spectators .

GOODLUCK and enjoy!

[TurboMammoth]

Originally Posted by Riestrella

1. When you start off - you're going to be bad at it. You're going to feel like you are dying, like you're not moving much at all. You're actually going to be jogging for a long time. Do not be put off! Keep up with it and your endurance will get stronger with time.
2. If you're going to be taking running seriously, then buy some professionally fitted shoes. Basically, shoes that suit your pronation (the way you run) and your arches. I got seriously injured when I wasn't wearing the right shoes and had to stop running for over a week, which was awful when I was supposed to be training for a 10k! And it really hurt too ;p.
3. I would recommend the Couch to 5k programme, it looks really good with the right balance of walking - jogging. When I started running I started out jogging 5 minutes and walking for 5 minutes, then each week bumped up the amount I jogged by 1 minute and decreased the amount I rested for 1 minute also. The C25K programme seems to follow a similar pattern. By the end of my training I was running 4 miles without stopping .
4. If you're going to do the C25K then enter yourself into a 5K. Make sure it's due at the end of your training, but as soon as you book the race you will have the incentive to do it. It's really motivational, whenever I felt like giving up I thought "well I've booked the race, I don't want to fail when I get there!"
5. There's a great website called MapMyRun.com where you can use a tool that uses google maps to map your route to see how far your running. It's useful for those who don't have fancy GPS gadgets!
6. Make sure you hydrate yourself before, during and after you run.
7. STRETCH! Before you head off do a little warm up (jumping jacks, a brisk walk - whatever you feel will get you warm) and streeetcchh. Before you run and after you run. It really makes a difference.
8. Some days, you're going to just fail at it. When I was training for the 10k I would have amazing days and other days I would just end up walking. It happens, don't get discouraged!
9. Personally I think listening to music and getting some great motivational music helps my performance. So make a playlist for your iPod or whatever you have and push it to the limit!
10. Be consistent. You will only get stronger if you stick with it. Some days you're really aren't going to want to do it - but you have to.

AMEN! I approved 150 % of everything you said! ESPECIALLY for the shoes. I got hurt too using bad shoes, and those kind of hurting are sneaky ones, it might be hard to get rid of them.

And as Riestrella said, Mapmyrun is fantastic for mapping your route. I used that for ages before I got my garmin watch (who is by the way, the love of my life right now LOL)


I don't know where you live, but if there is a Running Room around or something like that, you could check out theirs clinics Some of them are free, some are not, but they can give some precious advice for runners, beginners or not. My Running Room also organize a lot of events to encourage people to run. You meet a lot of people and it's really fun

[aleksandra]

Originally Posted by Riestrella

[list=1][*] When you start off - you're going to be bad at it. You're going to feel like you are dying, like you're not moving much at all. You're actually going to be jogging for a long time. Do not be put off! Keep up with it and your endurance will get stronger with time.

exactly! my first jogging was just a hopping walk but with time this improves so much that you get all thrilled when you are looking back

[CallMeTraci]

Well, all these posts have inspired me to run tomorrow morning for my AM cardio. Get it, girls!

Definitely keep yourself hydrated and start slow! When I first began running, it was right after high school graduation. I tried to do a 5 mile course at a pace I used for "the mile" test ... for the whole way. Obviously, that failed. I couldn't hack a mile and a half at that pace, and I was huffing and puffing way before then. The advice I was given? Slow down. Doesn't matter how slow you look or feel. If you can finish the distance you set out to do, you're gonna feel like a million bucks (the moment you feel this way varies for everyone after their run). The cool thing? Keep at that pace and achieving your distance/time goals, then over time you'll notice a vast improvement in self-esteem and stamina/speed. It's pretty neat .

[jazzang]

My best advice for a beginning runner is to GO SLOW!! I know so many people who say they can't run, and then i make them run with me, and they realize they were practically sprinting. Of course it's hard to run for any sustainable distance when you are going that fast! You should be able to carry on a conversation without having to gasp while you are running/jogging. If that means your running pace is hardly faster than a walk, who cares?? You'll get faster once you start building endurance. For now, go slow, and don't be afraid to stop running, walk for a bit, catch your breath, and then try running some more!

[ASaladandaDream]

Thanks for all the advice guys! Ive started the c25k. It sounds pretty good and is doable (at the moment) so Im excited! I really want to stick to it! I can't wait to be able to run a substantial distance (aka longer than a minute) I always feel stupid in the gym stopping to walk after the minute is up, especially since there are people around >_< But Ill get over it...

[Mizzthingaling]

Originally Posted by ASaladandaDream

Thanks for all the advice guys! Ive started the c25k. It sounds pretty good and is doable (at the moment) so Im excited! I really want to stick to it! I can't wait to be able to run a substantial distance (aka longer than a minute) I always feel stupid in the gym stopping to walk after the minute is up, especially since there are people around >_< But Ill get over it...

Don't feel stupid. A lot of people do intervals when running. It is a way to increase endurance and train for faster timing. I just wanted to send you vibes of encouragement. I ran my first 5k in the 250s and my first half in the 230s. It hurts with the extra weight, but finishing is soo worth it. Good luck.