Running

[Shortcake]

I really want to start running but don't know how to start.  I have tried Couch to 5K and I can't do it.  Does anyone have any suggestions for me?

[SunsetRunner]

Hi @Shortcake 

To let your body getting used to the exercise / running, best to start slowly, and build up gradually over time.

When feeling tired, sore muscles, stop! and allow your body to recover.

Adjust where needed: if feeling tired or experiencing sore muscles after running let's say a few miles, decrease the distance or the speed you are running at (go slower like jogging instead of running the distance) (re-attempt after recovery, don't force yourself if not being up to it).

To start, don't run but jog a distance until feeling not being able to jog but have to walk instead. This gives a insight about the distance, the distance your body starts feeling tired.. do the same distance every (other) day to get used to the exercising and allows a resting day for your muscles to recover in beween.

When noticing your getting comfortable with jogging the same distance, run a bit further until feeling having to walk, to increase the distance, your endurance, strength,..

Work up gradually, in smaller steps but rest when necessary and never force yourself. Don't over-exercise when the body actually needs rest.

[Jrdubyakc]

I agree with Stefan C on just starting slow.  I am by no means an expert at it but, like you, I recently decided I wanted to try it out.  I have always considered myself athletic and was involved in a lot of activities but hated running.  One day  I was determined to start but wasn't going to pressure myself.  Just went for a normal walk.  Hit a point in my path where there wasn't much traffic and decided "I am going to run to the end of this street". It was probably a 1/4 mile and I was embarrassingly out of breath. Went on the same walk the next day and did the same thing.  And then again the next day, but I noticed it wasn't quite as hard.  Then the next day, I just added 2 more blocks to the running portion of my walk. Took 2 days to master that distance and added 2 more blocks (and so on and so forth). And that is what worked for me - steadily increasing distance and setting mini-goals that were fairly easy to hit.  Adding just a little more distance each time and it didn't take too long to build up to a mile run and then 2 miles.  Now there are times when I am walking and I just don't want to go that slow.  It's like my body is just propelling me and urging me to run. 

[HelenaFitbit]

I used to get really tired and short of breath when doing more than 3,000 steps.I realized I needed to build some resistence to long walks and eventually running. I aimed to do the following:

- One complete week at 4,000

- One complete week at 5,000

- One complete week at 6,000

- One complete week at 7,000

- One complete week at 8,000

- One complete week at 9,000

- One complete week at 10,000

If you miss one day, do another week with the same amount of steps (for example, you got stuck with 4800 steps on saturday; you will do another 7 days aiming for the 5,000 steps). Then aim to walk non stop for a particular set of time (I use songs on my phone), then kick it up a notch walk a bit faster, soft jogging, etc. 

Good luck! Happy holidays 

[PikaKnight]

Do you think maybe you were trying to go too fast when doing C25K?  Maybe try to go at it slower or/and extend the weeks?  Instead of doing Week 1 for just one week, try doing it for two.  If you are having a difficult time completing the running times, consider the spee dyou are at and lower it.  

A lot of people I've come across that struggle or fail at C25K tend to try to push themselves too hard too fast and even deviate from the program (instead of doing 3 runs on non-consecutive days, they try to rush and do 4-6 runs a week).  

[Shortcake]

Thank you!! I will start with that!!

[SalJen]

I started the couch to 5K last year, but unfortunately had to quit due to arthritis in my knee.  I loved it, though, and wish I could have finished it.  I did a lot of reading up online about it, and learned that the best way to do it is to do the jogging very, very slowly.  I think I jogged slower than I walked!  There are more than one c25k programs, maybe a different one would work better.  Don't give up on it.

[Heybales]

Indeed, good advice about slower and other programs.

I think I have the original program that C25K was based on, it's that old.

It's based not merely on a weekly progression though, but on 5 lb weight ranges.

You lose 5 lbs, you do 10% more of the time running than walking.

So just as the advice is to only increase the mileage by no more than 10% weekly when running, same thing is applied to time spent on your feet running, but by weight instead of time.

Also works out if fair amount to lose, because who wants to grind up their knees early, discover they love running, but by the time they get to healthy weight they can barely do it.

[MrsR2B]

I know people who have used the C25K for walking slow and fast for the first few weeks before they attempted to jog week 1.  It worked for them.  No harm in giving that a try.

[Jodi6682]

I agree with what others have said. Start with getting into a routine of working out and go from there. I started my running in 2009 by walking 8 blocks on my lunch break and increasing from there. I tried the C25K, but it just didn't work for me and it has to work for you or you won't see progress. You won't notice it at first, but your muscles will grow stronger with walking, and you can go from there. Interval training helped me increase my time and endurance. I started running by telling myself "I'm gonna run the next 10 feet to that mailbox" and from there I made bigger and bigger goals. This season I ran 20 5K's and run an average of 9-12 miles a week. You have to have perseverence too. Running isn't easy and you have to stay motivated. Good luck!

[iamdan]

I agree with Jodi.  small steps to short jogs over a period of time.  No need to kill yourself.  You have to build up the endurance from walking  to jogging to then whatever speed and distance you want.  GIve yourself time.  I started slow and gave myself 6 months.  Now I do 5k's like nothing, added 10k's, and have myself registered for a half marathon.  Of course I am usually a 10 minute mile guy but who cares!  My goal was only that I finish on my two feet and not on a gurney with an EMT looking over me!.

[HelenaFitbit]

@iamdan I am sure you are going to rock that half marathon! 

[Nicola_grec]

For the first week , walk for 30min, every day.
Then second week , walk 1 hour every day, the rest 1 day.
Then do the walking/running method, walk 5min run 1min.
For 1 week.
Then 3min walk 2min run. For 1 week.
Walk/run 3 times/week.

[ReadWriteRun]

I just skimmed the responses so this may have been said already but I can't stress enough the importance of cross training. 

So basically to start running you want to do two things:

1) Start slow (as suggested by the other posters) ...ie, walk, jog, walk, jog, etc. Listen to your body and stop and walk when you need to in the beginning. Don't push yourself until you're more fit. Running is one of those things you have to get into shape to be able to do.

2) Cross train...  so do your run/walk every second day, and on your non-running days do strength training. This is hugely effective for injury prevention. For example you can do bottom leg lifts (lie on your side and lift your lower leg up) to strengthen your groin muscles. Squats (single leg, or double leg plie style) help strengthen leg muscles to support your knees and ankles. Wall push ups (with your feet staying flat) help to stretch out your hamstrings which reduces lower back pain and for me completely eliminated plantar faciitis. Anyway you get the idea. Google for more ideas. Bottom line, if all you do is run you're more likely to experience aches, pains and injuries.

Good luck & have fun 🙂