Tips for Beginning Runners

[AimeeMarie]

I'm looking for some tips or articles that will help out a beginning runner. There are so many articles and different opinions out there I really don't know what good places to look are or which articles are accurate. 

[awood08]

I highly recommend using the C25K program (Couch to 5k) it's designed to help beginning runners train over the course of 9 weeks for a 5k (3 mile run). I was running for short periods of time before I started the program, but now I'm up to running 2.5 miles in just 30 minutes.

I started out walking a mile every day, gradually increasing my walking speed, then jogging, then running. It's been 3 months since I started. Honestly the old saying of walk before you run applies perfectly.

http://www.nhs.uk/Livewell/c25k/Pages/C25K-tips-for-new-runners.aspx

This is also a very helpful article

[pidgeon92]

Completely agree about C25K. I started the program in April this year, finished in June, and have been running three miles 2-3 days a week since.

[MRose]

I am with the other guys and HIGHLY recommend C25K! It's awesome! And that's a lot coming from me, as I have always loathed the very thought of running. Still not it's biggest fan, but I can actually do it now, and that's a huge improvement. Also, Active.com has some great articles and tips for every stage of the running life.

Two more things:

• Go to an athletic store and have them fit you for shoes. If your feet and knees hurt after two blocks, you'll never stick with it.
• Get a good sports bra. Same concept applies. I budgeted to save money for a couple pay periods and while it seemed pricey, your health is worth more. Go somewhere to get fitted (not Victoria's Secret), and ask them questions about your best options for running and being active. Warning: It's not gonna be cute.

[TandemWalker]

Hi @AimeeMarie - First, I wish you the best of luck. I'd like to add to the excellent posts you already received with this link:

http://www.runnersworld.com/training

I've been using this web site for advice for years, and their forum is also excellent. 

I also underscore the need for good shoes, as pointed out by another contributor to this thread. The worst you could do is to go cheap on shoes - get fit with the best possible shoes your budget can afford. If you don't, you might very well set yourself up for shin pains, plantar fasciitis, tendonitis, ankle pains and, if taken to an extreme, stress fractures.

Incorporating short intervals (two or three minutes) for the first two to four weeks will also help your body to adapt. Since we do not use our leg and foot muscles and joints the same way when walking and jogging, alternating between the two during the early training stage will give those muscles and joints a chance to recover and adapt while in-training; and prepare you for when you feel that it's time to get a little more ambitious with your training plan.

Hope this helps. Have a great day.

    TW     

(If this tip solved the problem for you, please mark this post solved, as this will be helpful to other users experiencing similar issues.)

[Harbourboy]

The main advice is to not do too much too soon. It takes longer for your muscles and tendons to get used to running than your heart and lungs, so always start off more slowly than you think you can handle.

This may feel a bit easy and that it's not making you any fitter but it will be worth it in the end because it will help you avoid the injuries that nearly every other runner ever has encountered.

I recommend starting off with regular slow short runs. If you start getting impatient to do more, that's a good sign.