I am in better shape than I have been in a looong time...yet I still can't run. When I try to run, I feel so...dense. My feet feel like they are pounding on the pavement and I feel 10 pounds heavier. I was never big on running, even when I was lighter, but now, I'd really like to give it a shot.
I need some tips from those of you who have picked up running. Like, anyone who went from never running to incorporating it into your normal routine. I was cramping and out of breath halfway through the first lap...which is a 1/4 mile on the track I was at...embarassing!
Also...any good sports bra recommendations. The one I have works fine for my normal routine, but NOT for running....yikes.
Heyyyy. Running's definitely a challenge when you first pick it up. I know when I first started I never understood how some of those people just kinda ...find their rhythm and go for hours. But don't be discouraged! I say run - consistently - for a month and then decide if you don't like it. It might not be for everyone, but give it a fair shot. It's such a great form of cardio and you might really like it .
Okay, so for sports bras, I know a lot of people talk about the Enell (I think it was featured on Oprah). It's great for bigger girls apparently, but I haven't tried it yet. I'm a 36DD and I like Shock Absorbers. I have yet to find a bra that works for me like that one. They have different "levels" of support so you can find the style that works the best for you. My friend, who's an A cup, also says they're the best she's ever had.
So now for running, you really wanna get a stopwatch or use a heart rate monitor (if you have one) and run intervals. Try running for two minutes, walking one. You can even go one minute running to one minute walking if you need to. Do that for like thirty minutes a few times a week. Next week, try running for three minutes and walking for one. You can start adding on time after a few weeks if you feel able to. I see a lot of people around here using the C25K program. I'm pretty sure that's a bunch of podcasts that tell you when to run and when to walk that help you build up to running a 5k. It's a good idea, but personally I like my own music. Might be worth looking into though.
And just take it slow, there's no rush. Running's not as natural in the beginning as a lot of people think. Find where you're comfortable and push yourself a little each time and you'll see some great improvements.
It is mind over matter. Some days I hit the sweet spot where it feels like I can run forever in the second mile. Other days it never comes. You can do it. Let's use the term "running" loosely. I consider running anything faster than a speed walk. In fact, my speed walk may be technically faster than my run, but I basically just shuffle my feet while running. The run I have developed is so that I can expend as little energy as I need to to get through my five or six miles. Start out slow. If that ain't slow enough, start out slower.
You can try this: Start with a brisk walk and only add in the jogging when you are entirely comfortable with your movement and have found your breathing rhythm. The principle is that you increase the rigor of your walk/run very slowly.
As for sporta bras, I recently bought a Champion Powerback bra, and it is almost perfect. Champion has a large variety of styles and support levels. I picked mine out at Dick's. But I gotta tell you, I had a wagonload of trouble finding the right running bra, so I feel your pain.
I love the Enell I got it from a running store. I agree with therex:get good shoes. You could start with the couch to 5K: C25K. I started with a walk/run group a few years ago. When I ran. Which I don't but I thought it was a great way to learn to run.
I must admit too....until I did south beach (low sugar, whole grains, and lots of good carbs....that's fruits and veggies), I couldn't run well. The first time I jumped on the treadmill, I went a mile easily. Before that, it killed me to do a mile. I do find on days I don't eat as well, or don't have good carbs like an apple, I don't do nearly as well. Processed foods and sugars really made me feel yucky with exercise.
Ugh....finding a good sports bra is a big thing for working out. I do TBL dvd workouts and she does jumping jacks....I can't do those lol. I'm large chested and am in desperate need of a new sports bra. As well as new shoes. lol But, back to you. I agree that taking your time and working your way up to running is key. Running isn't the best for you anyways. I have a friend who is thin and she runs alot...she came up with a huge, I mean huge, bruise on her thigh. Didn't know where it came from or anything. Went to the doctor and its some kind of bruise from running but basically, her doctor told her she needed to stop running....do power walks instead.
An old boyfriend gave me good advice when I started running. He said to take a speed you can do -- even if it's just one tick faster than just walking. And to do this ridiculously slow trot but not stop. It didn't take long to pick up the tempo. Now that I'm larger, the bra thing is huge. OMG! All this stuff flopping around in front (for me that includes the "third boob" a little lower) makes it nearly impossible to run. I think a bra that holds everything in place is probably essential.
But check the heat index too -- that can affect running comfort. And remember surfaces -- running is 3x you weight in impact on your feet and the cement on sidewalk is harder than road asphalt, grass, or a track.
I never ran outside -- didn't make it to that level. But I did get to where I could job on an elliptical and walked a half marathon. I hope to get there again and push on into the running.
I started the Couch to 5K in January, and ran my first 5K in April, and my second in May. It worked for me, I still run. I'd recommend it. If you're a fan of structured programs, you may like it too
As for bras, I so wish I could help. I wear two cheapy Walmart high-impact sports bras, and it seems to plaster the girls down enough so I can run comfortably.
I am absolutely one of those people who has never, EVER, been a runner, but I've always wanted to be. I started out doing interval running like people here recommend, but I always wanted to be one of those people who could just put on some running shoes and go. For me, above 5.0 mph on the treadmill is jogging, and anything above 6.5 mph for me is running. When I first started, I could BARELY do 8 minutes at 5.0. This past weekend, I ran for almost 7 miles (for 1 hour), so at about 6.2 mph per hour, which doesn't seem that different from 5.0 mph, but trust me, it most def. is. I'm also running my second 5k this wknd. And yet, every time, before I get on the treadmill or before a 5k, I get anxious b/c I always doubt that I'm a "runner" and that it was a fluke.
Mamaspank said "It is mind over matter. Some days I hit the sweet spot where it feels like I can run forever in the second mile. Other days it never comes." I can SOOOO relate to this. Here are a few things that I noticed make a difference:
1. How much sleep I get the night before. If i'm well rested, I run better.
2. What I've eaten, how much, and how long before I run. I've found an apple with peanut butter an hour before I run works well.
3. Time of day. My best runs are when I wake up around 8 on the wknds after a good nights sleep, have some breakfast and get my body moving (but not so much that its tired) and then start my run around 11. This is consistently been the best time of day to run for me.
4. Music. Honestly, to me, it makes a big difference!
5. My mood. Sometimes, I'm just NOT feeling it. Don't know why, usually it's if i'm tired, or emotionally upset i just don't have the motivation.
6. How much water I've consumed during the day. You mentioned the side cramps, and when I first started running, those were a big issue for me. Water I think is a big factor in this. If I'm literally not chugging water during the day leading up to my run (which during the week is usually around 6 pm) I get them. Also, whenever I get anxious, I start subconsciously shallow breathing. I don't notice it, consciously, but a few years ago when I thought I was experiencing breathing problems/shallow breathing (like I couldn't take a deep breath) it was during a pretty stress/anxiety filled time in my life, and my doctor told me it was b/c I was shallow breathing and didn't know it. Anyway, as I said, i can get anxious before runs, so i always make sure to take some slow, deep breaths before/in the beginning.
7. What I'm wearing. I find if i wear some tighter athletic leggings made for running, the compression absolutely helps me with muscle fatigue. I think professional athletes have been known to wear them. Also, I can't wear a regular cotton tee-shirt. The cottton doesn't do anything to wick away sweat, it just weights it down, and I get hot and uncomfortable.
8. How "warmed up" i am. I don't always do a warm-up b/c i walk to the gym (2 miles) and just want to get on the treadmill and go, but i've noticed if I do the elliptical for like 15-20 minutes beforehand, i have better runs. I've also read the people who run marathons are known to do some sprints before the race to warm up their muscles.
Wow. That was a lot! Obviously, these elements don't all come together everyday, but nevertheless, I still manage to run about 3-4 times a week, 4-5 miles each time, with a nice long run on the wknd. Those long runs are the best, you'll LOVE them! I have a routine everytime: I get on the treadmill, put on my iPod and favorite motivating playlist (and probably play the music WAY too loud for the good of my own ears), set my speed and time (start out at 5.0 and work up to 6.5 for 60 minutes on a good day), put the gym towel over the display so i don't see how much farther/longer I have to go (very important to me), and just ZONE OUT and just run and run and run and it's such an amazing release.
Again, that was a lot of info, but start slow, and eventually, you WILL figure out what works best for you! I also agree with those who suggest getting good running shoes. As far as a sports bra, I'm afraid I can't be much help, I'm like a 34B. Blah!
ANd for some motivation, I'll tell you, through the past 10 months of this weight loss process, running I found has been the best workout. There's no workout that I find works me out harder, tones my legs the way I like, and DEF. gives my abs a nice workout as well. Seriously, my abs never looked better after I started this running. Another perk: I went to the dr. the other week for a new job, and she took my blood pressure and heart rate. After she took both she asked "Are you a runner?" Elated, I was like "Um, well, yea i've started running" and she goes "It shows. THe combination of your very low blood pressure and abnormally low heart rate is typical of runners and WELL TRAINED ATHLETES." I wanted to die! It was one of the best, most motivating things I've heard in awhile! YOu can bet - I"m not giving up this gig anytime soon! Just go for it, I promise you'll love it!
I can't even run a 1/4 of a mile!
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