To all the joggers/runners out there:

I'm 26 and in decent health. For cardio I usually do elliptical trainer or cycling. I've never been a fan of running--I have a weak ankle from a tae kwon do injury years back. I have to wrap my ankle, which is a pain. Because I never run, I'm terrible at it--I'm lucky if I can run a mile without stopping. I have no idea how someone runs six miles, but I have decided that I want to be that person. I started running in the morning while I was home for Christmas and something inside just lit up--I actually enjoyed it and decided that this would be something I would do. Here's the deal: I'm still terrible at it and I don't want to set myself up for failure. Has anyone out there started from scratch and worked up from there? My goal is to start out running a mile, then slowly move up every day until I can do four a day, then star working on my time (eventually running 4 miles in 30-40 minutes). As it stands, I can do a nine minute mile and then I fall over. This is where I am coming from. Any experienced people willing to help me plan?

Hi Minerva!

I started running (as a TOTAL non-athlete!) in June by following the Couch To 5K Programme (Google: Cool Runners) and I love it - I live for it It is true what they say - don't push yourself to do too much too fast, or you'll end up injuring yourself and hating running! I'm currently working up to 10K; I run three or four times a week.

Now, you are obviously already quite fit, so where you start is up to you - I'd just advise not to run a long way every day until you build up. I run at a very average pace with an 11.5 minute mile (that's 5.2mph), so I run four miles in 46 minutes. I'm happy with that, seeing as I've only been running for coming up on seven months. I work on distance rather than speed, though I have been adding hill work lately. I do know that most of the seasoned runners here will tell you the same thing: the speed will come naturally

There's no reason not to push yourself, but sensibly. As a new runner, runnign every day is not a great idea, especially with an existing ankle issue. Why not start out every other day and see how you feel? The other widely accepted rule of thumb is not to increase you distance more than 10% per week. So, start off at a mile, and next week add a quarter mile (even though it's not 10%, I bet you could do it! ), then the week after, add another quarter... and before you know it, you're running and running and running! There is no need to strain yourself - I loved the C25K programme quite simply because it breaks up the running, and you can adapt it to suit you, but there are lots of other programmes and ideas out there!

Post often and let us know how you're getting on! I do hope some of this was helpful

Heather

I just checked out the site you recommended and I love it! I can totally follow this plan--and I think I will be able to stick with it! Thanks again for taking the time to reply!

I am a new runner too, just finished the C25k. Just run slow (slightly faster than a brisk walk) and you will be ok, you will get faster in time. I go the gym all the time and people run all out for 5-10 minutes and quit, but this way you can get up to running a half an hour easily.

I want to do this with you. I have NEVER been able to run, it always bugged my knees, I think I pushed myself too quickly. I looked at the C25K website before, but I think I may just have to give it a try!

If you google couch to 5 k then you find this guy Robert ullrey or something like that. He has podcasts for free & they are wonderful

the podcasts are on Itunes as well

The best advice is for you to slooooooow down. There's no point in a new runner EVER running a 9-minute mile. Later, sure. Right now, just run! I've been running a little over a year and I can run 14 miles at one go, but if I run a 9-minute mile I'm pretty wiped out too. However, my average pace on a decent-length run has gone down from a 12-13 minute mile to a 9-10. So you can definitely get speed later on -- just don't worry about it yet!

I am a few weeks late on this topic but maybe someone will take a look. I just started running and cant seem to get the breathing down. I am an x smoker, so I dont know if that is it or what. Does anyone have any advice? Thanks

rainlips, without knowing any other information, I would just assume that it's your endurance level. Slow down a little and check your heart rate, you may be running beyond your current capability. It might also help to concentrate and count. Sometime I count my steps and depending on your speed you may breath in for 2 then out for 2 or whatever number works for you.

Regarding being a beginning runner...
When my third was born, I just up and decided I wanted to be able to run five miles at a time. I have no clue why. It took me seven months to get there. I started off running 1 mile at 5 mph on the treadmill and just added a little extra every time I ran until seven months later I could run five miles at 6.5 mph. I did the five mile thing for a couple months and then decided it would be fun to be able to run ten miles, thinking it would take me forever to get up there. One day I ran seven and it wasn't so bad, so the next week I did eight and was fine, so the next week I did ten. So, after getting to five miles, the rest has come relatively easy. Now I'm training for a marathon! I started out running three times a week and now I run four or five times a week.

Regarding the breathing issue...
I have a hard time with my breathing if I am paying attention to it. I thing I try to regulate it in a way that doesn't work for my body. If I'm listening to my iPod, though, I have no breathing issues. Maybe try distracting yourself with something else?

Hope that helps!

Kara

Hi, I started running in june or july of last year and am now up to 4.5 miles (hopefully 5 miles by Saturday!). I used the couch to 5k program, set a date for a 5k and ran it with a decent time. Now I'm training for a 10k next month. I love to run, though sometimes I still have to kick my butt into gear to go and do it. Also, I'm super slow and have yet to hit even a 10 minute mile, let alone a 9 minute one. Take your time to build your distance and get good shoes! Go to a running store and get fitted. It is worth it. I did not do that, and ended up getting an injury because of it. Good luck to you!

Minerva: I posted this ankle strengthener on the CR thread, thought it might be helpful to you.

ankle warmup - Write the alphabet in the air with your feet before exercise, this helps with sprain recovery

ankle stabilizer - good to do as part of your warmup:
4 x 4 x 4 --stand on one foot (barefoot). The other knee should be bent so that your hip is bent at 90 degrees and your knee is at 90 degrees (top of thigh parallel to floor, knee above foot) - hips should be even and facing forward, dont hike up the hip to lift the leg. (kind of like the karate kid pose or if you were frozen mid marchstep) If you can not stand this way without losing your balance you may lightly touch a wall, progress to not touching.

When you can balance, hands on hips progress to the full 4 by 4....keeping the lifted leg parallel to the floor, knee above ankle, squat on the standing leg slowly - decend through a count of 4 (it is not a deep squat, keep foot flat on floor - its a balance exercise, not a strength). Hold at the bottom for 4 and rise to straight leg for a count of 4. repeat 4 times daily. All the wiggling around you do to keep your balance strengthens the ankle stabilizers.

(dont cheat by letting the position of the lifted leg drop or pull in...the lifted leg should stay perfectly square)

Slow down...really thats about it. Most people try to run too hard too soon

Wow - this is a great thread.. Don't mean to jump off topic, but for curiosity's sake, at what weight did everyone start running? Anyone start over 200lbs? Did you do previous cardio before that or just literally, 'get up and running'?