Exercise! - how did you start running (when losing weight)?

Hi---

I'm brainstorming different kinds of aerobic exercise that I can do to continue to challenge myself and hopefully delay a plateau as long as I can ;) And running seems to be one way, since like walking, it really doesn't cost anything in terms of machine equipment :D

I have three questions in regards to becoming a runner:

1. How did you start running? (i.e. as in like only thirty seconds the first week, then a minute, then 2 minutes.... etc).
2. How did you avoid injuries when starting out?
3. why do some people on this forum say you should only run every other day (i.e. a full workout say anywhere from thirty to forty-five minutes) and others run six miles five days a week?

I'm interested in becoming a runner (granted in small steps first!) but I see comments where people say you shouldn't run every day (since it's a high impact form of exercise) to those who say they run 5-6 days a week.

who is right?

*confused*

~ tea

Hey! Good question. I started by walking a few minutes to warm up, then running as long as I could without feeling like I was on the verge of a heart attack (but huffing and puffing and sweating for certain) before slowing back down again to walk another few minutes and then repeating the process for about an hour.

I started out only being able to run for about 45 seconds, now I can sustain it for several minutes (mind-you, this is a full run, not a jog).

That said, I doubt I'll ever try to run my entire time on the treadmill because there are so many studies showing that doing speed intervals is much more effective for boosting calorie burn and cardio fitness. So far it appears to be working for me, I did a 13.5 minute mile today, whereas two weeks ago it took me more than 15 minutes.

I just got out there and ran as far as I could, then walked a bit to recover, ran some more, walked a bit, ran some more, until I felt like I'd done enough for the day. After the first couple of times that I ran, I had an idea of what I could manage and I had a route figured out. Then I just concentrated on trying to run a little more and walk a little less. I didn't run all out, I ran at a pace that I could maintain for 10 to 15 minutes.

In terms of running every day vs. every other day, I think it is really depends on what your body can handle. I simply can't run every day. I have chronic overuse injuries now in both knees, problems with my hip flexor, shin splints, and other miscellaneous aches and pains in my legs, all largely from running. If I tried to run every day, I simply wouldn't be able to do it. I made the mistake of running intervals two days in a row a couple of weeks ago and haven't been able to run since then. I'm not sure when I'll be able to get back to it.

I too read about people who can run every day, sometimes very significant mileage, and I have to just assume that their bodies are built differently than mine. My local paper featured a guy who runs 10 miles every day and has been doing so for practically all his adult life. I couldn't run ten miles in a single day, ever. Six miles is my max before some body part starts to give out.

If you want to run every day, go ahead and try it. You'll figure out pretty quick if it's something your body can handle.

I started with the C25K program :) It had you warm up walking them jogging/walking in intervals & the jogging slowly got longer the more you did it.

I run 5 days a week, two days a week I only run for 30 mins (I do free strength training afterward) but the other three I am running for about 50 mins. Lately it's been on a treadmill so it's a little softer than running on the ground.

To help avoid injury, try to run as upright as you can....it also helps to keep your breathing even.

i think it's best to start slow and with small goals, though being sure to still push yourself a little further each time. you don't want to coddle yourself. however, the mistake i made in trying to get back on the running horse several times in the last few years was setting unrealistic goals for myself based on how much i used to be able to run. needless to say, that only led to disappointment, avoidance, and failure. just remember, however little or slow you go, it's better than the nothing you would otherwise be doing, so that's a win. but make sure to go a little bit harder/farther/longer the next time.

Ditto with what others have said -- I started out with run/walk intervals. At first it was mostly walking with a little jogging, later it was more and more jogging, until finally I could run nonstop. The trick is to not try to run too fast when you run. Just try a slow jog at first. Most people try to go too fast, get out of breath and get discouraged. If you build up slowly, the improvements will come quicker than you think they will.

Personally, I don't recommend running every day. It is a high impact activity and it takes time (and recovery periods) for your body to adapt to it. Not to mention that too much of the same thing can get boring after a while. I know I do better when I run some days, and cross train with complementary activities on the other days (strength training, yoga, kayaking, etc). Walking isn't as hard on you, so I don't see any reason not to walk every day. But when you start to transition to more running, then that increases the stresses on your joints, muscles, ligaments and such. Running every single day is a recipe for injury, IMHO. But then, everyone is different .....

Please be sure to go to a running store and get properly fitting shoes. And stretch!

I actually did a formal program by a local running store. They had a beginners 5k training program I joined. I'd recommend looking at something like C25k.

I second the good shoes recommendation. I ran the first couple of times with my old shoes and was miserable. I'm still working with the running store on getting the right fit to my shoe, but even with some minor fit issues my legs are much happier with the good shoes. After the runs in the bad shoes I could barely move...

There are lots of training programs out there, alot of them start with 1 min on and 1 min off and then increasing the on/off minutes, then increasing just the on minutes until there aren't any off minutes left. I find it helpful to set a distance goal, like 5 k or 10 k, then look up a training program for that distance, there's heaps of them out there. It also keeps things interesting as you aren't just "running" when you're training for these things, there's different kinds of runs you do each week, like speedplay, hill repeats, that sort of thing. The amount of running you do is dependent on your goals, from a fitness standpoint, I don't think running every day will benefit you more than running say 3 or 4 times a week, I think running every day will just end up causing undue stress on your joints etc. If you look up training programs even for entire marathons, none of them will advise running every day. I think it's good to mix it up, run 3 or 4 x a week and do some weights a few days a week. Setting goals is the big motivation, I've completed a number of 10 ks, a few triathlons and my most recent accomplishment was a half-marathon using this strategy. Good luck and happy running!

This is the program I used when I started running.

http://www.runningplanet.com/training/beginning-runner-program.html

C25K!!! And get the podcasts!!!!

I did C25K also.

I also say get excellent shoes, fitted by a store with a treadmill.

I did the C25K with time, not distance. I knew that trying to do 3 miles in 30 minutes in 9 weeks would make me not want to complete the program. So, I did the program and after 9 weeks I was running about 2 miles in 30 minutes.

I then just worked at increasing my speed a little bit each week, and now I run 3 miles in under 30 min!

I also did the C25K program, although since I was living in a small town in a third world country mine included doggie landmines, darting children, drunks, and random animals that would always screw up my times while running.

In any case, now, more than a year after the program I run 3-4 miles about four times a week. I highly recommend the program!

This is the program I used when I started running.

this looks good i have been wanting to start running for a while now, i was running in a dream that i had, i will definitely start this on tues. as i dont want to start in the middle of the plan, i will let everyone know how it goes. mostly i havent been out cause it has been really cold.:brr:

I run 7 days a week most weeks. I like it being part of my daily lifestyle and I am a creature of habit. I started off by speedwalking and then after a few weeks I just felt the need to do more. I began jogging and would take it as far as I could and then walked it. I did this again and again and now I am running 3 miles without stopping--this morning I did 3.5 without any issues at all. Running is an incredible experience. Best of all, it's the right price. I have invested now in two good pairs of running shoes and of course, my IPOD downloads can get pricey but other than that, it's free!

ETA: I warmup with a light jog for 1/3 mile or so and then do some gentle stretching. My stretches are similar to Jillian Michaels in her 30ds program. Then I do my run. Afterwards, more stretching.

Treadmill. Warm up 5 minutes, then run 1 minute, walk 2 minutes. Repeat until time runs out, then cool down 5 minutes. ("Time running out" means a 25 minute workout non-inclusive of warmup/cooldown at this point)

It's getting easier :)

Not sure what the next step is for me. I will check out those running programs too.

I started on the treadmill doing pretty slow running and walking after about every mile. I combined this with weights (more muscle=more glycogen=more endurance!) and before I knew it I was running 25-30 miles a week. The treadmill gets really boring really fast, so if you can, run outside, you'll get less discouraged. I'm training for a half marathon now and I've only been running for a few months. Running has really transformed my life in many ways, I highly recommend it!

This may sound stupid :) but what exactly is the C25k?

~ tea

I apologize if I'm repeating anything because I haven't read all the replies, but here's my experience:

1. How did you start running? I started with my own modified version of the Couch-to-5k plan (which you should Google to learn more about). I only was able to do it on weekends at first.

2. How did you avoid injuries when starting out? I weighed about 250 when I started, so this was definitely a concern. My knees hurt after every run, but icing them was very important. Also, you should go to a specialty shoe store for runners (I like the New Balance store) and have shoes fitted especially for your feet, gait, etc.

3. why do some people on this forum say you should only run every other day (i.e. a full workout say anywhere from thirty to forty-five minutes) and others run six miles five days a week? I don't know why people say that, unless they're concerned about injury. I ran only on the weekend at first, but when I got really into running, I ran 4-5 times a week.

I fell in love with running a year or two ago when I started it. I had been obese for years and never imagined I would be able to run more than two feet. I fell in love with it, though, and ended up doing several races, including a half marathon. I also became a cross country coach. I met my weight loss goal (lost 110 pounds) and had plans to run a marathon in 2008. Then I got pregnant! So I gained back lots of weight and had to stop running, and now I'm starting over!

I just wanted to tell you -- anyone who wants to run should run! If I could get so into it, anyone can. I miss it, and I'm really trying to get back out there (it's tough with a baby!) There's no better feeling in the world. It's hard at first, and some runs will always be hard, but it's so worth it. And I think it's the best plan for maintaining weight loss. It's tough to gain a lot of weight if you're out there putting in the miles every week.

My biggest piece of advice for new runners: do NOT think about speed. Not for a long, long time. I had speed goals right before I got pregnant, but it took me a long time to get to that point. Too many people wear themselves out trying to run fast. Just do a slow jog. You'll get there. And if you're always slow, who cares? Running too fast is the best way to get injured, burn out, and quit altogether. Just take your time and don't push yourself too hard. Then you'll fall in love with running and you won't have to push yourself because you'll WANT to be out there doing it.

I've been thinking about taking up running properly (i.e. training for a 5k) for some time now, so I've downloaded the C25K podcasts :smug:, it looks really good so thanks for the tip.

The most important thing is to give your joints a chance to warm up before running. Make sure to walk 5-10 minutes before beginning to run, otherwise your knee and ankle joints can suffer major damage. I am someone with bad knees at 17, and i've had many injuries, but my physical therapist says this is super important! :] I am training for a triathlon, and for now i started at 5 minutes running, and 30 minutes on the eliptical to save my knees until theyre stronger. I add 30 more seconds every day. So far i'm at 6 minutes, and going strong!