Help me run

[galewarning68]

Looking to start running. How is the best way to go about a running program for beginners? Any advice is greatly appreciated :).

[Bill_k · Accepted solution]

I guess first thing to do is go to a good sports or running store and check out some running shoes . If the staff is smart they can get you the proper ones .

Then find a pair of shorts or sweat pants and a t shirt to wear.

Get yourself a little walkman to listen to tunes while you're running to make it easier.

Google a few stretching exercises on the internet for doing before you run so you don't hurt yourself..

Then just start walking a bit then start jogging at an easy pace and do as much as you are comfortable with remembering that you have to go back as well.

Increase pace and distance at your own discretion.

I used to love running.

Find a nice area if you can without a lot of cars around.

[PeggyMcLinn]

I am doing couch to 5k by active (there are several different ones, I like this one because it shows speed and distance).  I am the furthest thing from a runner, but I am liking this program

[GershonSurge]

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@galewarning68 wrote:

Looking to start running. How is the best way to go about a running program for beginners? Any advice is greatly appreciated :).

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I suggest buying the book Run-Walk-Run by Jeff Galloway. 

I have two bits of advice:

If something hurts, take a break until it doesn't hurt.

If you get excessively fatigued, take a break. (no huffing and puffing)

[galewarning68]

Thank you so much 🙂

[galewarning68]

Thank you Bill 🙂

[galewarning68]

Awesome thanks Peggy!

[aprilstar]

Make it fun! Start with something small like jogging around the block then challenge yourself to go further and further each time. Use running apps to map out a course set to a mile or two or whatever your comfortable with so you can track your progress. SIGN UP FOR A FUN RUN! People of all shapes, sizes, and athletic abilities are doing them. You don't have to be the fastest person in the race. In fact all you have to do is complete it to feel that amazing sense of accomplishment! 

[SunsetRunner]

I'm pretty much beginner myself so I can share my experience. I mentioned few times that I was not a runner at all due to my asthma condition. However recently, step by step, I got into runners world. It depends on what your actual fitness level is now. I had to start slow - walking, brisk walking and in the meantime build my strength and doing cardio on the spinning bicycle. It took a couple of weeks before I tried light jogging. Gradually I started changing the balance between power-walk and jog and turned jog into actual, not very fast, run.

It's been mentioned but the equipment is important. Shoes are VERY important ( and I would also add socks ). Also, think of waist-pack if you want to carry any items with you. I remember the first time I put my phone in the pocket of not-running-yet shorts and it was a horrible experience, when my shorts were bouncing up and down because of weight 😉 Then I found waist-pack incredibly valuable. Things like shorts, tshirts, tights, long-sleeve shirt ( not sure how it's called ) and windproof jacket - depends on the weather, good to be ready for any case. I always carry water with me ( one of those you can open with single finger push ).

I believe you already did some research about how to start running, like things about warm ups etc. I add power-walk as a final warm up exercise ( 5-10 minutes ) after which I hit my first split of the run. I don't want to repeat what others already said in this thread 🙂

For start try to pick terrain which is rather flat. Running up the hill is definitely not for the beginner 🙂 Also it's very easy to get injured running down the hill. It requires more strength which you won't really get much just from running. You may search for strength exercises for runners ( there's a lot of stuff on this subject on the Internet ) as it will become essential ( I realised it a few weeks ago that I need more strength to bring my running "level up" 😉 ).

Give yourself time to recover. You may suffer things like shin splints ( I did, took 3-4 days to recover, most of the beginners do and it can get so bad you can barely walk ) and other pains. It's normal. No pain, no gain, but be reasonable and careful not to get injured 🙂

To keep my pace I use music ( I listen to just 2 songs for 2 different speeds ). I synchronise my steps with the beat and it helps me not to give up ( you can't stop while song still plays, right? that would be cheating 🙂 ). I mention that because it's good to find a pace that you find comfortable with and you can sustain. Music in my case is like a metronome, so I know my speed is constant and it helps to put a little bit of consistency into the workout. As a beginner, I find this technique very useful ( it also helps to concentrate ).