How to Start Running

ya-what-now?

Hey All,

I'm a regular gym go-er, mainly for cardio, about 3-4times/week. I've been going to the gym for about the last year and a half. My main reason for starting was to lose weight, and since I started watching my food, exercising regularly I've lost almost 6 stone. Still have about two stone to lose to get into the middle of a healthy BMI range.

My gym workout usually consists of 20mins on Cross Trainer, 15mins Rowing, 20mins bike. Then I'd do a few bits on the resistance machines and some abs stuff.

However I'd like to start running. I've never used the treadmill in the gym as when I started I was in no fit state to start running and if I wanted to walk I'd just do that outside. I'm just not sure how to start training myself up to be able to run a few kilometres. Like if I was running for a bus, I'd be fairly out of breath if I'd to run for a few minutes so I'm just wondering if anyone can give me any tips on how to start building up to be able to run? Like should I walk for a bit then run til I'm out of breath then walk again. Anyone got a good method for starting? Oh and I plan on doing this in the gym so any speeds / distance advice would be cool.

Thanks

Futurism

Try this:

http://www.coolrunning.com/engine/2/2_3/181.shtml

Basically jog for a bit then walk for a bit, just like you said. Does it have to be done in the gym?

ya-what-now?

Yeah I'd like to add it to my routine in the gym asI enjoy the fixed nature of going to the gym. Also with it starting to get dark earlier, I don't see myself doing much exercise other than that in the gym to be honest

beegirl

I was going to suggest the Couch to 5k program too, I started with that and found it excellent. It used to kill me even running for a minute at the start but 6 months later I was running 10 miles! Just build it up very slowly - I wouldn't worry about speed initially, just go at whatever you feel is like a slow jog for you. And I would go for time rather than distance for the first while - I think all the workouts on the Couch to 5k program are 20/30 minutes.

Best of luck

Oryx

If youre going to run on a treadmill, give yourself a distance target. Say, 5k. Run till you have to stop at whatever pace you can manage. Walk till youve recovered, then run again, till you reach 5k. Make note of how long it took. As time goes on, your run stages will get longer, and your time taken will get shorter, so youll see your progress. Pretty soon, you will only stop once, or not at all. Then eureka! youre there. After that youll be onto longer distances and addicted like the rest of us.

Good luck!

chin_grin

I don't run myself, but I remember bookmarking this a while back.

Might be of use.

http://lifehacker.com/5325727/use-a-32-inhale+exhale-ratio-for-improved-runs

Spudzz

ya-what-now? wrote: »

Hey All,

I'm a regular gym go-er, mainly for cardio, about 3-4times/week. I've been going to the gym for about the last year and a half. My main reason for starting was to lose weight, and since I started watching my food, exercising regularly I've lost almost 6 stone. Still have about two stone to lose to get into the middle of a healthy BMI range.

My gym workout usually consists of 20mins on Cross Trainer, 15mins Rowing, 20mins bike. Then I'd do a few bits on the resistance machines and some abs stuff.

However I'd like to start running. I've never used the treadmill in the gym as when I started I was in no fit state to start running and if I wanted to walk I'd just do that outside. I'm just not sure how to start training myself up to be able to run a few kilometres. Like if I was running for a bus, I'd be fairly out of breath if I'd to run for a few minutes so I'm just wondering if anyone can give me any tips on how to start building up to be able to run? Like should I walk for a bit then run til I'm out of breath then walk again. Anyone got a good method for starting? Oh and I plan on doing this in the gym so any speeds / distance advice would be cool.

Thanks

May I just add, your first priority should be to get a good pair of runners,before you start on your running.

ya-what-now?

Thanks for the advice all, oh and don't worry Spudzz I've got the right runners, the one's I bought for the gym are actually designed for running!

Think I may start with the couch to 5k. I like the structure of it. May be a bit annoying for anyone beside me on a treadmill at the gym but oh well!

Setting the 5k target, and seeing how much I can run before walking, although more gym friendly, I can see myself getting frustrated if it takes too long.

That's impressive Beegirl, I'd love to think that I might be able to do a 10k run sometime next year if this works for me!

Khannie

Spudzz wrote: »

May I just add, your first priority should be to get a good pair of runners,before you start on your running.

I (politely) disagree. Too often people spend money on stuff that they end up never using. Run first. You'll be grand. Runners second.

metamorphosis

Khannie wrote: »

I (politely) disagree. Too often people spend money on stuff that they end up never using. Run first. You'll be grand. Runners second.

I agree. You will know fairly quickly if you want to keep up the running. If after a short time, you are bringing up your distances and think that you will keep the running then you WILL need good shoes. Any old trainer will NOT do if you intend of keeping up the running. You can get a free gait analysis done free in many running shops who will advise you what type of shoe fits you biomecanically.

However, no need to fork out on the goods if you find out that it's not for you as you could be out of pocket a fair few bob.

Oryx

ya-what-now? wrote: »

That's impressive Beegirl, I'd love to think that I might be able to do a 10k run sometime next year if this works for me!

The first, say 6 weeks will be tough, then youll suddenly do a run where the worst of the struggle is gone. After that, youll just be building up your distance. I did a 10K event 3 months into training. Its very doable.

ya-what-now?

Cheers Oryx, really would like to stick with it. Have gotten into a habit of doing the same routine in the gym (except increasing the level) on the machines, so really think getting into the running could be good for me, so definitely gonna give it a good shot!

greendom

Would this work for a 9 year old too or does anyone know of a programme more appropriate for this age?

Oryx

greendom wrote: »

Would this work for a 9 year old too or does anyone know of a programme more appropriate for this age?

Does this 9 yo want to get into running, or is it just a fitness plan for them?

greendom

Oryx wrote: »

Does this 9 yo want to get into running, or is it just a fitness plan for them?

good question

He wants to start as he's found out he's one of the slowest runners in his class and he wants to get faster. is this a good way to start and to worry about speed later or should we be looking at speed from the off

Oryx

greendom wrote: »

good question

He wants to start as he's found out he's one of the slowest runners in his class and he wants to get faster. is this a good way to start and to worry about speed later or should we be looking at speed from the off

I wouldnt encourage a child to get into distance running at all, but then Im not a coach to kids or adults. Id recommend posting this query over in Athletics/Running/Tri.

greendom

Oryx wrote: »

I wouldnt encourage a child to get into distance running at all, but then Im not a coach to kids or adults. Id recommend posting this query over in Athletics/Running/Tri.

Ok will do but this couch to 5k thing couldn't harm a child could it?

Oryx

greendom wrote: »

Ok will do but this couch to 5k thing couldn't harm a child could it?

Not qualified to answer that. All I know is u18s dont do longer events.

Spudzz

Khannie wrote: »

I (politely) disagree. Too often people spend money on stuff that they end up never using. Run first. You'll be grand. Runners second.

One of the biggest mistake I see with people that start running is for people running without the proper runners.
It well cost them more for treatment if they do some damage due to not wearing the proper runners in the first place.
A person can always use them in the Gym or for walking if they get tried of running.

ya-what-now?

Well I started this Couch - 5k plan over the weekend in the gym. Luckily the gym was quiet so didn't have anyone beside me on the treadmills to be distracting by slowing down and speeding up every couple of minutes!

Actually really enjoying it so far, obviously it's not TOO testing bearing in mind I'm only starting out, but am finding the time to pass quickly on the treadmill whilst doing it, so that's good. I've also started to increase the intensity and shorten the time on my other cardio work to make more time for a bit more resistance at the end of my workout coz that was getting seriously put on the backburner of late.

LauraLoo

Spudzz wrote: »

One of the biggest mistake I see with people that start running is for people running without the proper runners.
It well cost them more for treatment if they do some damage due to not wearing the proper runners in the first place.
A person can always use them in the Gym or for walking if they get tried of running.

I agree about buying running trainers. im only starting out and orignally i started running in normal trainers and recently bought a pair of running trainers. I decided to buy a generic pair of running trainers to do me until i can show myself that i will stick with it and it will be worth spending the big bucks on a really good pair. i definately notice the difference since buying the running trainers even though they were only 40euro. I got the nike zoom and they are very comfortable