Beginner jogger

peanuthead

Hi

Okay so, I'm new to jogging, as in last week new. So I did a 5k charity walk/run on Monday last, and was very shocked at the results...

I would have considered myself fit - go to the gym 3 times a week for fitness classes, swim 3 times a week too, but I was shocked when, after 0.5k I had to stop jogging!!!! I was really disappointed.

So, in response to this, I have registered for a 5mile RUN, which is taking place some time in July. I'm going to really force myself to complete this. and am posting my plans up here purely to motivate myself, and make sure I see it through. Feel free to encourage me

FunkZ

Heyyyyy!
Ya put your right foot in, and you left foot out.
Ya do the hokey pokey and ya shake it all about!

But really...

My advice is start of running for five minutes and walking for five minutes and repeat until the full hour is up, then every few days change it to run for 6 minutes and walk for four until ya can run you 5 miles, which should take about 40 minutes or so! Best of luck.

...and that's what it's all about!

shinny

I was actually looking into doing something similar and came across this link:

Beginners Running - How to get started. It's over an 8 week period, so this should work.

Also check out this link:

Buying Running Shoes

Good luck!

peanuthead

Thanks for the advice, I like that 8 week plan, but I also like the idea of running for 5, walking for 5, I think that would challenge me alot more.

One thing I know I have to do is get proper running shoes alright.

Supercell

peanuthead, i think most people start out like that.
I certainly did, just keep at it, run as far as you can, walk till you get your breath back etc.
Starting out the most important thing is injury prevention I found. My knees were in bits if i pushed to hard at all, any time I fealt sore I just stopped running and walked for a few days until the pain went away (learned this after the first time I kept going and knees were in bits for about three weeks). I would do it every other day until I was covering a short courrse slowly without having to walk, build up speed and go a little further each week - but never more than 10%, asking for injuries if you do.

FWIW six months later I do 10k 5 days a week now and one longer run of 20k + and am building up towards the marathon this autumn. I dont get knee pains anymore and have lost a LOT of weight (55lb and counting ).
I also do weights four days a week, but nothing too heavy - squats and dead lifts will murder you if done just before going out on a jog.

NervousNude

I was shocked when, after 0.5k I had to stop jogging!!!!

I'm the exact same. I'm not sure if jogging requires a different sort of fitness to other types of exercise, or if some people (like me) are just bad at it!

I'm determined to be able to jog 5k without collapsing though and am just starting week 4 of the couch 2 5k program. It's an 9 week program and is very similar to what's been posted here in terms of the running/walking combinations. What I particularly like about it though is that you can download a podcast which tells you when to run and when to walk. It's done by a nice american man who gives gentle encouragment and tells you you've done a 'great workout' at the end!!!

Good luck

--amadeus--

If you are capable of walking x distance then you are pretty much capable of running it. What stops newbies is that they run too fast / too hard, get out of breath and have to stop to recover.

All running when you are starting should be done at a conversational pace - you should be able to comfortably talk at the speed you are running at. In the beginning this will seem painfully slow but keep at it and maintain a "running" motion even if you are moving at walking speed. In time fitness builds and you'll find yourself speeding up without realising it.

The walk a bit / run a bit discipline is great to get you started though, over time you can increase teh length of teh run segments until you've removed the walking totally. Couch to 5k programs are good as well, no reason you can't combine them.

Rodgeb

I am doing the same couch 2 5k program as NervousNude as cant recommend it highly enough. I am on Week 7 and just ran 25 minutes this morning without too much trouble. There is no way I could keep going for even 7-8 minutes without coughing up a lung just a few weeks ago.

The trick I found is to have a restday between runs and not to skip ahead even when you think you can. This lets your fitness buildup before trying too much and risk getting hurt. I have found a big difference nearly every time I have gone out and cant wait for Monday week when I hope to finally be able to finish 30 minutes!

peanuthead

Hey

So I'll give you an update on how last week went for me:

So I started off small, like you recommended, and ran for five mins, jogged for five mins.

For the first two days I did this for 20 mins only(tues, wed) Then for the nest two days I did it for 40 mins(thurs, fri) I found that to bit alot more challenging. On sat, I also joggeed/walked for 40 mins.

I also went to a swim and sauna every second day.

This week I plan to keep it at 40mins the first half of the week, and try increase to 50mins by the end of the week.

I also plan to include some light weights this week. Very light.

NervousNude

Wow, congrats! Great progress, I feel a bit ashamed of mine

With regards weights, have a read of this and this thread.

peanuthead

Okay

Last week was a bad week.

Did 40 mins on Monday, 5 run, 5 walk x4
Tuesday I was in the hospital getting tests done, so didn't feel up to it, I did go swimming though, 30 mins
Wednesday I did 45 mins, 5 run, 5 walk, then 10 run, 5 walk, 15run! Then swimming for 30mins
Thursday I was taking my adult class to the theatre so I didn't have time,
Friday I was so wrecked that I could do nothing
Saturday I did 40 mins 5 run, 5 walk, 10 run, 5 walk, 10 run, 5 walk
Sunday - nothing!!

So I am not happy with this at all, and will be back on track as and from today!

peanuthead

Hi

Another bad week I'm afraid!!

Monday - 40mins 10(run), 5(walk), 15(run), 5(walk), 5(run), then a swim. I pulled a muscle while in the pool.

Tuesday - 25mins Brisk walk. Swim. Not too strenuous.

Wednesday - Rest. Leg too sore today.

Thursday - Leg is fine, went for a swim but started to feel sick (on antibiotics - v. bad side effects)

Friday, Sat and Sunday are all spent trying to recover from the side effects of the tablets.

Which brings us up to this week. All good so far, hopefully back on track now.

cardio,shoot me

why not start a fitness log man :P