New Year's Resolution Runner?

--amadeus--

It's that time of year again!

Usually at this time of year we get quite a few threads popping up from people who are new and want to start running, lose weight, get fitter. So this thread is an attempt to get the best advice for newbies and get you all away from lurking and into posting - if you post and get involved with a group you'll generally be more successful than if you try and go it alone.

So - are you a new runner?

If so three pieces of advice from me:

1 - get a decent pair of trainers. Everything other piece of running kit is optional but good trainers aren't. Go to a good shop (not a chain) and talk to someone who knows what they're talking about. Your knees will thank you!

2 - slow down. I know you feel like you're barely above walking pace already but trust me, virtually ever new runner runs too fast at first. Aim at a conversational pace (you should be able to talk while running) and slow down until you get there. It's better to run at 60% effort for 20 mins than 100% effort for 2!

3 - get involved. Either on here, with a Fit4Life group or your local club (you don't have to be an experienced or fast runner to train with a club). You are far more likely to stick with it if you are with a group.

Anyone else got any advice for newbies?

Pisco Sour

--amadeus-- wrote: »

3 - get involved. Either on here, with a Fit4Life group or your local club (you don't have to be an experienced or fast runner to train with a club). You are far more likely to stick with it if you are with a group.

One exception to this rule: DSDAC :eek:

Pisco Sour

--amadeus-- wrote: »

Anyone else got any advice for newbies?

The most important thing of all is to enjoy it. If you enjoy your running it makes it much easier to do all the other things.

Jay Pentatonic

Don't be hard on yourself, everyone has bad days, there'll always be better ones.

ss43

Run. Start at whatever you can manage (could be 5mins non-stop could be 20mins)

Add time to the runs until you get up to the stage that you're running 30+ mins a few times a week. Vary it slightly so rather than doing 35 everyday you could do 30 one day and 40 the next.

Do some strides after your easier runs to improve speed. About 10 seconds long, very fast but relaxed - there should be no strain.

Run often.

Don't put limits on youself.

Don't train to do a marathon in a year. If it is your big goal, you'd probably do it faster and more comfortably if you built up in a more gradual manner.

nerraw1111

Set a goal. I would recommend entering a race in 2/3/4 months, whatever.

It's a great motiviational tool and helps you get out the door in the evening.

And remember, the human body is remarkable. If you run for just a month, you will notice a huge difference in your fitness levels.

ecoli

Dont worry about doing huge ammounts at first. Its better to do small bit regularly than huge amounts very rarely you will lose motivation quite quickly

Blueskye

Take it easy initially, just run for enjoyment and don't worry about times, speed etc. Just build on it gradually. The most important thing is consistency I think, running 3 or 4 times a week at a comfortable pace rather than trying to run really fast or for a really long time and then taking days to recover.

Remember it's ok to take rest days and/or cross train.
+1 on the decent trainers.
Have fun.

Sub430

Follow a programme and try to stick to it.

Sample beginner ones:

http://www.halhigdon.com/beginrunner/plan.htm

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

neonman

Another Beginners program one that I'm using and finding it great...I'm now at week 4 and enjoying it a lot.

http://www.runnersworld.com/article/0,7120,s6-238-261--9397-1-1X5-3,00.html

BeepBeep67

Sub430 wrote: »

Follow a programme and try to stick to it.

+1, you know you're a runner when you build your life around your training schedule.

Meeting the lads on a Weds night?
Example 1: Of course, but I'll be there after 9, when I've finished my run and showered and changed.
Example 2: Of course and you set your alarm for 05:30.
Example 3: Of course, Weds is my day off.

The trick is flexibility and compromise.

RedB

Try to run 2-3 times a week initially. More is too much, less is not enough

DustyBin

it's ok to take walking breaks on a run.
Pick a location [be conservative on the distance - no ones watching so don't try to be super (wo)man] and try to run at an easy pace there and back, if you have to walk a few times today them just try to walk less the next time