Advise for taking up jogging

LUNA...

Hi,

Quick history, I gave up smoking last March and at the time I also took up the gym to try to get fit. I am a bit fitter now but I would like to get to a level where I could jog the Womens Mini marathon this year.
I have never really done any running or jogging before (walked it the last time I did it) so would like some advise on how to get started, how many days a week, how far I should be jogging etc.

Is it just a case of going out, jogging as much as you can and then stopping (if I do this I can usually only jog for about 10mins) or should you do fast walks first?? How much time should I be putting in?

I have had a look on the net for some advise but it mostly seems to be a higher level of training that they are talking about, like marathons etc.

I have bought myself a good pair of Asics runners, any advise would be great.

missloulou

Where abouts are you based Luna?

i'm thinking the exact same thing for the mini marathon, even got new runners yesterday!

LUNA...

I'm in Deansgrange

adagio

Hey Luna/Missloulou, well done making a start.
I would suggest that, depending upon the time you have to spare, you do a little often at the start. Initially select a nice run if possible (for instance I love to run in a local park w/beautifully kept forest trails) and select a distance/lap/loop..etc that you want to run. Start off nice and slow and when you feel under pressure start to walk. Eventually, if you have belief in your self and keep running you will be able to run your selected distance/lap/loop...etc without walking. Then you set yourself another goal..and so on and so forth.
Footware is very important so change them every 2/3 months as they loose their 'bounce' and the impact upon your joints will increase.
Also if possible try not to run on the roads - the difference between running on the roads and a path with a bit of absorption underfoot is invaluable.
I'm just about to go for a run and it's a beautiful morning.
Enjoy your running and don't be afraid to push yourself, both our you are more capable athletically than you think.
Well done.:D:D:D

LUNA...

Thanks for that Adagio.

willietherock

The Couch-to-5K Running Plan at this address http://www.coolrunning.com/engine/2/2_3/181.shtml is what I've started a few days ago.

missloulou

Thanks for the info, now where's my runners!!

younge

The main bit of advise I can offer that is constantly under-rated by people new to jogging is an mp3 player is absolute gold! It takes your mind of it to a certain extent and is great for keeping the motivation to finish the run.

lg123

sorry to slightly hijack the thread but what are the best type of runners for jogging?

hunnymonster

depends on the legs/feet/hips you've got. different runners are needed for different running styles. Google running gait and protonation/suponation to read more about it.


MP3 players can be dangerous. You tend to concentrate on the music not what's going on around you so are more likely to be knocked down or mugged.

If you're starting from scratch a walk run programme is a great way to extend your workout until you can run a significant distance. Run at a pace that is comfortable (but still leaves you breathing hard) until you start to tire, then walk to recover and run again. Do this for maybe 40 minutes 3 times a week until you can run the full 40 minutes. Then extend this out to an hour 3-4 times a week. When you reach that stage it is time to start thinking a bit more strategically about introducing some speed or distance or technique work depending on your exact goals.

rubadub

lg123 wrote: »

sorry to slightly hijack the thread but what are the best type of runners for jogging?

There are some shops with qualified staff who can help you www.amphibianking.ie are in bray and will take videos of you running on a mini track and get runners suited to your style. Expect to pay around €100 for a pair though. I got asics there and they are still in perfect condition and I wear them all the time, I do not run but walk a lot, they were €130 I think but I would have gone through several pairs of "regular" runners at this stage.

hunnymonster wrote: »

MP3 players can be dangerous. You tend to concentrate on the music not what's going on around you so are more likely to be knocked down or mugged.

If you run in a park you should be OK, just watch out for bikes if you are in a park with cycletracks!

The OP is in deansgrange, cabinteely park is nice for running in, lots of small hills and scenery, and there is a fitness trail with chinup, pushup, dip stations all around it.

b3t4

It was the bupa training programme that turned me right on to running. I found it absolutely brilliant. Oh and I was a complete none jogger/runner when I started. I mean complete none runner. I've ran 5km continuously a few times now because of it. Myself and a friend are starting to train for 10km tomorrow

My advise:
1) Get good shoes.
2) If you are female get yourself a very good bra. If you don't the boobs will hurt! Also, all that bouncing, which delights the men/women, can do damage to the boobs and damage is bad!
3) Music on an mp3 player can be of great help to get past the horribleness sometimes. But yup be careful out there.
4) Don't worry about clothes too much. Loose fitting trousers and a cotton top will do for now.
5) Don't run on an empty or two full stomach. Empty and you'll feel drained and unable to keep going. Full stomach and you'll just want to get sick. Neither is pleasant Eat a banana or something high energy, but not calorific, about an hour before you go out.

Lots and lots of more information here
http://www.bupa.co.uk/health_information/asp/healthy_living/lifestyle/exercise/running/

I can't recommend the 5km beginner running programme enough. The times are easy to remember and challenging enough for a beginner. If you're not as unfit as I was with being able to run for 10mins already maybe the intermediate programme would suit you?

Best of luck with it. I love it. It's so much cheaper than any gym membership and I've now managed to go for a run in some of the most wonderful places. It's easy to pack running gear

A.

LUNA...

Thanks alot for all the advise from everyone.

I'd second Cabinteely Park. Best park in the surrounding areas by a mile!

mcgov

I also think Cabinteely park is the best place to run in the area, there is no rubbish or obstacles that could dirupt your run.You could also start by doing half the park (cutting down by the bridge over the river) or if you've accomplished a better standard of fitness you could do the whole park. the chin up bars etc are great if you want to improve body muscle too.

Anyone ever measured the distance of a lap in Cabinteely Park ? Transform?