How do I start running?

TravelJunkie

The question sounds stupid, I know. But I'm really being earnest.

I never was good at athletics and recently (understatement), recently a cousin of mine in her thirties started jogging and is now doing marathons. This was quite inspiring. If she can do it, maybe so can I.
Excuses I've used so far is that a) I think running is boring b) I have knock-knees and look like a duck when I run.

So seriously, do I start walking and then running? Should I be running or just stick to walking (the duck thing being an influence here)?

How do I start?

hunnymonster

You could start with a run- walk programme. Run a bit, then walk until you recover, then run another bit repeating until you are tired.

Some people like to enter an event so that they have something to work towards.

marathons are not difficult per say, they just take a bit of work and a lot of determination.

get good shoes, protect your joints


Don't worry about the duck-gait. There are lots of different types of running stride out there. My partner never bends his knees (very monthy python) and has a marathon pb of 3:04.

If you find running boring, maybe choose another challenge but if you start benchmarking your running (I ran around the block in 20 minutes yesterday, try to do it in 19 today) you might not be so bored.

zAbbo

A running plan like this is a good start - http://www.coolrunning.com/engine/2/2_3/181.shtml

Good runners, which correctly fit you are a must.

eclectichoney

Gotta second the couch 2 5k plan. It's a great programme, but don't feel like you have to get it done in the ten weeks. It's great if you do but if it takes an extra week or two it's in no way a sign of failure! The main thing is to get enjoyment out of it.

\oh and i should warn you, it can be pretty addictive!

Brian?

I bought my girlfriend this book a few months ago:

http://www.amazon.co.uk/Zest-Running-Made-Easy-Magazine/dp/1843404346/ref=sr_1_1?ie=UTF8&s=books&qid=1212588054&sr=8-1



Not only does it give you a solid program to follow, similar to the 5K plan someone else suggested, it covers all the other stuff thats important to know such as running styles, shoes etc.

showry

+1 for the couch to 5k plan,
it really really works,
the feeling when you do that first 2 mile run about half way through it is amazing,
it's a fantastic springboard to the world of Ballycotton, PBs and asics porn

Mink

I've started running 3-4 nights a week for 20 mins for the past month or so. I've really had to ease myself into it and run for a bit and then walk for a bit cos I'm so unfit. That's what I'd suggest, and that goes with that 5K plan. I've found I can run for longer without stopping to recover & run longer distances in same amount of time.

I had dreadful shin splints and aches and pains to begin with because I wasn't stretching enough. Now that's all fine. You must ease yourself into it.

Asics & Nike air are best runners I've been told. Don't use worn out old cheap runners, very bad for your joints, especially if you have knee problems.

I wouldn't be able to run without good tunes. This is essential. That should help with the boredom. I'm not really into dance music but the fast pace keeps me moving. It helps to listen to something that has a beat you can time your stride to.

conceited

+1 for the couch to 5k plan
It works.

drunkmonkey

zAbbo wrote: »

A running plan like this is a good start - http://www.coolrunning.com/engine/2/2_3/181.shtml

Good runners, which correctly fit you are a must.

Can you recommend some good runners, I really need to get up off the couch as well.....?

conceited

Just go running worry about the shoes if you actually stick it.

FruitLover

I'm thoroughly disappointed that we've yet to have someone post something along the lines of:

Step 1: Swiftly place one foot approx one stride's length in front of the other
Step 2: Repeat until done

Roper

I was actually gonna post something like that but I've been getting some abuse on this board for being smart so I said I'd leave it.:D

OP,
Go out and have a bang at it. I don't know too much about the coolrunning programme but it looks good and other people have done similar. I actually envy you starting out in a way because you're going to smash your personal bests every week if you stick at it! If you have a regular pair of cross-trainers you'll be fine for the first few times but good trainers like Asics are an investment in your joints so once you're sure you're going to stick it you should go for them.

Best of luck. Be sure to report back with your progress no matter how meagre it might seem to you!

fatal

conceited wrote: »

+1 For The Couch To 5k Plan
It Works.

+1

KatCookie

OP congrats on having the initiave to start running! your gonna love it!
i used to be quite fit last year.. and then found it quite hard to keep up the fitness during Winter, and then got injured a couple of months ago (pulled loadsa muscles around my shoulders)
Just getting back into it now. am on hols so have lots of time!
was wondering if anyone here has actually followed the Couch to 5k plan to the letter?
because when i went for a run a couple of days ao i found it so much easier to run for a certain distance, then walk for a slightly longer distance than i ran

shins are giving me pains to.. hmm

so basically, is it necessary to follow the Couch to 5k Plan exactly?
and am i using the wrong method by running and walking?

fatal

KatCookie wrote: »

OP congrats on having the initiave to start running! your gonna love it!
i used to be quite fit last year.. and then found it quite hard to keep up the fitness during Winter, and then got injured a couple of months ago (pulled loadsa muscles around my shoulders)
Just getting back into it now. am on hols so have lots of time!
was wondering if anyone here has actually followed the Couch to 5k plan to the letter?
because when i went for a run a couple of days ao i found it so much easier to run for a certain distance, then walk for a slightly longer distance than i ran

shins are giving me pains to.. hmm

so basically, is it necessary to follow the Couch to 5k Plan exactly?
and am i using the wrong method by running and walking?

I found the programme just like you did,I was able to run for alot longer than what it suggested.The programme is for people who aren't used to excercise,i.e "couch potatoes".I think most people would find it very easy to begin with,and then after a week or two,may have to begin to stretch the programme out a bit.I

sobriquet

fatal wrote: »

The programme is for people who aren't used to excercise,i.e "couch potatoes".I think most people would find it very easy to begin with,and then after a week or two,may have to begin to stretch the programme out a bit.

Just to balance this a bit, and in case the OP is like myself - how shall I put it - the kid who was picked last for sports teams at school and for a good reason: I started running about three years ago. I tried jogging for a few hundred meters to beat a downpour and I simply couldn't. Went out to a track with a mate and a single 400m lap nearly killed me. At a slow jogging pace. For a few weeks I honestly thought I had something wrong with me that meant I just couldn't run. At all. I'd say it took 6 months or more rather than 10 weeks to get to 5k distance, and longer again to do it comfortably and consistently.

To anyone who might be in the same boat, get started (JFR - just effin run) and persevere. It's definitely worthwhile. Thinking back to all the milestones - 5k, 10k, 8 miles, 10 miles, it's surprising how you end up knocking them off.

Speaking of which, I'm off for a handy three miles.

KatCookie

sobriquet wrote: »

Speaking of which, I'm off for a handy three miles.

eh...? your joking right??

sobriquet

KatCookie wrote: »

eh...? your joking right??

...no. Why? (Maybe I could start a program: couch to 5k in three years...)

I ran three miles at about a 9 minute mile pace. My race pace is about 8 minutes a mile - recovery or jogging pace for a lot of runners out there.

axer

What about the boring aspect to it? I find it very boring and usually convince myself to stop. I have no problems cycling because you kinda get places.

KatCookie

thats why i listen to music.. while my mp3 was broken , i found myself thinking too much and over thinking things so it sucked..
but now its fixed again, im soo much happier! excpet that im really paranoid .. i think that theres always cars behind me! time to turn it down a bit , me thinks..

oldmcdonnell

Having an Mp3 player is great, but also just someone to chat with, encourage ya etc. I found that when running in a group I tend to push myself harder.

I personally don't know of any running clubs or local races, that was always managed by some club when I was in school. Also there doesn't to be much information on the net about local races.

Anyone know of any handy sites to get this kinda information? Newletters even?

Also I use a nike + iPod thing which can track your distance, speed, and calories... When you end the run and it says something like "Congradulations you have set a new fastest mile" or something you just feel great.

How Strange

The best way to combat the boredom is to have a goal to work towards so you'll stay motivated to run even when you'd rather just give up and go home.

The addidas race series is starting next month in the Pheonix Park. The first race is a 5 mile on 12th July. It doesn't matter if you can only get up to 2.5 or 3 miles before then. The adrenalin of being in a race with lots of other people will mean you'll get the extra mile or two out of yourself on the day and it doesn't matter if you have to walk a bit in the middle or if you're at the very back.

Once you finish your first race and feel the sense of accomplishment at running a distance you never thought you'd be able to you then you'll be hooked and it will motivate you to keep training.

I've been running since last Oct. I ran the 10k aware race before Christmas and I was stunned that I could do it. I'm now up to 12 miles and training for the marathon. I started running 20mins 3 times a week and worked it up gradually and I'm as novice as they come.

olaola

oldmcdonnell wrote: »

Also I use a nike + iPod thing which can track your distance, speed, and calories... When you end the run and it says something like "Congradulations you have set a new fastest mile" or something you just feel great.

I find this nike+ thing great. So much so, that i'm nearly crippled without it!
Defo recommend it, I find it a great motivator to know how much I have done.

July

fatal wrote: »

The programme is for people who aren't used to excercise,i.e "couch potatoes".

That's me! I'm on week two, five runs done. At the start of each run, I feel like I could run for longer at a time and that I don't need as much recovery time as the programme gives you but, by the end of the run, I'm seriously watching the clock waiting for the 'running part' to end!

I am really enjoying it though. It's so true what someone said about the thrill of breaking personal bests at every run as a beginner. I feel so good after the running, physically and mood wise. I might just keep it up!

Ger the man

Just back into the running myself. When I start I usually get the odd twinge\stitch here and there and i have to slow to a walk until its gone. Then I find a pace where the breathing gets easier and the twinges disappear and I feel as if I can jog for miles. A lot of people starting out feel that they shouldnt walk but a lot of coaches support this from the start. My goal is to do the dublin marathon (next year) and a few half marathons between now and then.

KatCookie

I started doing this, but my injuries came back so i gave up, back to walking an trampolining for me!

Congrats on resurrecting this thread! LOL

Odysseus

hunnymonster wrote: »

Don't worry about the duck-gait. There are lots of different types of running stride out there. My partner never bends his knees (very monthy python) and has a marathon pb of 3:04.

From a monthy python fan I have to say classic.

To the op I agree with every thing hunnymonster said, however I also tend to agree with Roper just get out there and have a "bang" [I haven't used that word since I moved out out of Ballyer] of it. Pick a goal and don't just go for it do it. Best of luck with it.

SUNGOD

i have to agree with the above , if you want to be a runner then just get out there and run (the same approach does not work for wannabe brain surgeons).
but most importantly i dont think you can force yourself to like something, if you enjoy your chosen sport/activity then it no longer becomes just a chore you do to lose weight or get fit it becomes something you enjoy which makes it so much easier to continue long term.

rainbow kirby

I'm currently working on Couch to 5k - I have the first 5 weeks of it done. Have to say I'm really enjoying it so far, and I've lost 10lbs since I started it

keane2097

Hmm, I was fortunate to stumble upon this thread cos that couch to 5k thing looks like just what I need to get myself active - thanks folks...

Dick Darlington

Whats this Nike ipod thing ? Sounds interesting ?

topper75

axer wrote: »

What about the boring aspect to it? I find it very boring and usually convince myself to stop. I have no problems cycling because you kinda get places.

Can be if you do the same stuff all the time. Vary it. Hill session one day- track session for speed another - long run at slow pace another day etc. Also good to run with buddies and chat as you go.

If you want to enter races - there is:

• hill running - www.imra.ie
• track - check out athletics Ireland site.
• road (all over the country throughout year)
• X country (usually winter)

These four all have quite a different feel I asure you, and each presents a unique challenge.

spaceylou

keane2097 wrote: »

Hmm, I was fortunate to stumble upon this thread cos that couch to 5k thing looks like just what I need to get myself active - thanks folks...

Or another one is the Hal Higon (spelling??) 30/30 which basically is 30mins for 30 days so if you do it once a day then it takes a month or if you do it every second day it takes 2months.

The first day you should just walk and then gradually build up so that by the end of the 30days you are doing 5mins walk (a bit of a warm up) then for the next 20mins you are doing 30sec run 30 sec walk and then finish with 5mins walk (to cool down)....and on the 28 days between day 1 and day 30 you set the pace and the challenges for your self....so if during the first week 30sec running needs 2mins walking to recover that's okay so long as you keep improving and you will if you stick at it.....I'm doing this at the moment because its forever since I ran and i found all the other plans just seemed really regimental and daunting. Hope is that once my 30days intro are finished I'll start aiming towards 5k, 10k etc maybe even a marathon next year!!

jojobrad

I got that too and its a really good book with all the tips needed for a beginner.

Caroline B

I went in for a 10k fun run that my work was running earlier this year, and after a conversation with a colleague pushing 50 and comfortably completing marathons still, I decided to go for it myself.

I had not exercised at all since my teen years, and yesterday I completed my first 10 mile race, in a respectable 2:02. It's not going to win any medals, but it's bloomin brilliant as far as I'm concerned.

I used Hal Higdon's Novice programme for marathon but there are others on his website: http://www.halhigdon.com/

Good luck with the training!!

celestial

Caroline B wrote: »

I went in for a 10k fun run that my work was running earlier this year, and after a conversation with a colleague pushing 50 and comfortably completing marathons still, I decided to go for it myself.

I had not exercised at all since my teen years, and yesterday I completed my first 10 mile race, in a respectable 2:02. It's not going to win any medals, but it's bloomin brilliant as far as I'm concerned.

I used Hal Higdon's Novice programme for marathon but there are others on his website: http://www.halhigdon.com/

Good luck with the training!!

Fair play to ya. Out of interest, does anyone know if there are there any 5k races coming up around dublin over the next say 6-8 weeks?

Woddle

5K on Sunday 5th of October in Rathfarnham, south Dublin