I want to start running, but have no idea where to start.
Hi, so i would like to think that I have been doing really well with my exercise routines. For cardio i walk and use the stationary bike, and the elliptical. But it seems like i got too use to those because i find all of them to be a lot easier to use. In a way it's not bad, but then again it is. It feels like i'm not working anything out anymore.
Now running I can do, but only for a very short amount of time before I feel like i'm going to die. People say that it's not about speed, which I believe is true, but how can i do it? Is there special breathing techniques? And a lot of people say you should go running outdoors, but I don't feel comfortable doing that until i know i'm doing it correctly. I weight 212 and hardly ever run, unless my life depends on it.
I use a treadmill. I have one at home, and I use the one at the gym. I attempted to run yesterday, but i literally lasted only 5 mins. At first i was extremely proud of myself about it since before that i could only last 1, but I think i could have done a lot better.
So is there any advice for this novice who really wants to start this? Is there any tips so maybe I can last longer or build up to lasting longer?
Last edited by CannaBliss; 05-16-2013 at 04:01 PM.
Yes! I just started the couch to 5K running/jogging training program last week. I love it so far, and there are tons of advocates on the forum for it. I use it on a treadmill for the convenience and control of my speed. It alternates running and walking, gradually increasing over a 9 week program until you can run 30 minutes or 3.1 Miles (5K). I downloaded an App on my phone called RunDouble that tells me when to walk and when to run. I can play my music while the app is running, and it just interrupts the music momentarily to tell me what to do. It takes about 30 minutes, three times a week.
If you decide to start down this route, there is an awesome support thread on the forum for it. Just look for C25K under Exercise.
Best of luck to you! I'm 247 and running, so you can definitely do it!
Just start with very simple "Run... Walk... Run..." even if it's only 1 minute of running followed by as many walking breaks as you need... It just takes time... But 1 minute of running becomes 2 minutes... And so on... and so on... And before you know it you're running 30 minutes without any walk breaks... I run A LOT... And I still take lots of walking "breaks"... Now granted I try to keep them to about a minute or so, or less... So I still keep my heart rate up... But on really long trail runs I'll take longer walking breaks if I need to and sometimes just to break things up a bit...
Also something like one of C25K apps might be worth trying out since it's nice and structured and all laid out for you... A lot people really seem to swear by them...
I second the couch to 5k program! It's how I started running, it will move you along gradually. They do have their own app but I've never tried it. The one I use is called Runkeeper and they have training programs also but they're a little more advanced. I know another fun app that is called Zombies, Run! and they have a training program also but I've only used the app without the program.
One of the most important things for running is to get the proper shoes. Visit a running store, talk to the people there and get fitted properly. It makes a HUGE difference, there are so many possible shoes out there. They will want to watch you walk or run a little to figure out if you pronate or supplinate (roll ankles out or in). And replace your shoes every so often, they won't look worn out but they will be! The insides will wear out a lot faster than the outsides. When I started having a bunch of little injuries I replaced my shoes and they all went away.
Build mileage very slowly..... and it's really not about the speed! LoL Speed will come later.
Another vote for Couch to 5K! I could barely run one minute when I started in April. I'm now at the end of week 6 and I'll run 22 minutes tonight. The program is amazing!
It's true that you shouldn't worry about your speed. There are people who walk faster than I run, but the important thing is that I'm running
I did not have the patience for Couch to 5k. I just started running. Find a comfortable speed on the treadmill and a distance you can do. I started off at 1km. Then start increasing the distance and/or speed very slightly every few days or every week, say by 0.1 km or 0.1 km/h or whatever you can do.
I am up to running 3.1km now at 9.3 km/h on a good day. Today was not a good day but I still managed 3.0km at 9.1km/h.
I do not do this easily. I find I bust my butt. Half way through I start to doubt myself but I make it. Running is a real psychological challenge for me.
Thanks you guys . I think I'm going to try the couch to 5k, since I see it helped a lot of you out.
And speaking of shoes, i bought a new pair today. My very first pair of running shoes. They made a huge difference. I run 10 minutes today, with only 2 breaks.
My only advise to add to what has been said above is to just listen to your body...drink lots of water [especially at first], stretch after the run & dynamic stretch before - take a day if anything is especially painful like shin splints etc [also, invest in ice packs they work miracles] - good luck!!
Hi, so i would like to think that I have been doing really well with my exercise routines. For cardio i walk and use the stationary bike, and the elliptical. But it seems like i got too use to those because i find all of them to be a lot easier to use. In a way it's not bad, but then again it is. It feels like i'm not working anything out anymore.
Now running I can do, but only for a very short amount of time before I feel like i'm going to die. People say that it's not about speed, which I believe is true, but how can i do it? Is there special breathing techniques? And a lot of people say you should go running outdoors, but I don't feel comfortable doing that until i know i'm doing it correctly. I weight 212 and hardly ever run, unless my life depends on it.
I use a treadmill. I have one at home, and I use the one at the gym. I attempted to run yesterday, but i literally lasted only 5 mins. At first i was extremely proud of myself about it since before that i could only last 1, but I think i could have done a lot better.
So is there any advice for this novice who really wants to start this? Is there any tips so maybe I can last longer or build up to lasting longer?
Running is the ultimate in endurance. Start out slowly--run/walk--and eventually your muscles build up to fit running--and your heart starts pumping more blood to get air into your lungs--(so you won't feel like you're going to die after a couple of minutes.)
Make certain you're wearing good running shoes--that is critical so you don't feel pain in your feet--ankles--knees and hips. You'll get there--just keep pushing yourself a little further. And if you have a bad day don't worry about it--just get back on and keep doing it and eventually you'll be running a 5K without any problems.
And personally, I hate treadmills. I find it easier to run outside, despite feeling self-conscious. It's easier for me to distract myself and run longer if I'm outside.
I want to start running, but have no idea where to start.
