How to start running?

2Mad2BeMad

Hi everyone.
I'm looking for advice.

Basically how do I run? Now i know how to run but i see guys on this have a certain set up of how they run and im at a loss of how id start?

This is only for fitness i wnt be competing or anyway.

I use to be very fit until i was 16 i took up smoking and drinking. I have not ran since and i can feel my life been drained out of me everyday now because of it.

Im 21 years old only gave up the smokes friday (no problems their).
went for a light jog on saturday night.
I barely got 300yards before my breathing got heavy. About 500 yards and my throat felt like it was closed up and it also felt sore, like a sore throat from a cold and my chest felt bad.

I was digusted with myself that i let it get this bad.
Im afraid to go jogging again because of it. I knew i wouldnt get far but less then 500 yards nearly killed me.

Any one any advice on were to start. Also im fairly skinny so its not a weight issue either i think the smoking kept my weight down. Even though i eat like a horse ha

tolosenc

Have you looked into something like Couch to 5K. I did it about 5 years ago when I was your age and found it pretty good.

It's basically about running in small bursts and walking in between. In your case, try 250m, then walk for 150m, rinse, repeat. As the weeks go by, you'll start upping the proportion of time you spend running, until you run the full distance without the need to slow to a walk.

KOR101

Yes, walk run programmes are the way to do it. And the trick is to take it easy on yourself. It takes you blood capillaries system 6 weeks to respond (grow) to new demands being placed on it, so you have to be patient. Increase the proportion of running only when you start to not feel challenged any more.

http://www.runnersworld.com/getting-started/the-8-week-beginners-program

DaDoRonRonRon

As others have said a walk/run programme is definitely best, you'll find loads of coach to 5k plans online to help. If you have one close by joining a running club will be the best thing you've ever done. The advice of coaches along with the support of other beginners around you will really help to bring you on. Main thing is don't let the first experience put you off, you need to start really slowly but given your age and build you'll be flying along in no time. Good luck.

libelula

Hi OP,

I could have written your post 4 years ago. I was in a right state and fierce unfit.
Five mornings a week I got up early and 'ran' for 30 mins. Now when I say I 'ran', I very slowly jogged between streetlights and had to sit down to catch my breath for a bit before starting again.
Every week I saw progress though, and I felt better and better.
The best bit of advice I can give you is patience with yourself. Promise yourself that you'll stick at it for six weeks at least, and then look back at your improvements.

Ososlo

This is how you run:). I think the best way forward is to use a structured programme.

Listen to your body. Don't force anything if it doesn't feel right. Aches are normal when you start out but DON'T run through pain.

Well done on giving up the smokes. That's why I started too.

Get yourself fitted with a good pair of runners. I forked out 100 euro on my first pair and it was the best thing I ever did as I felt compelled to stick with the programme as I'd have felt guilty about spending the money otherwise.

If you're in Dublin you can get fitted for a suitable pair of runners in the following stores by a runner who knows what they're talking about:
The Run Hub
Amphibian King
Runways
Runlogic

Btw, you say now that you won't be 'competing', however you might view things very differently once you catch the bug
I hope you do!
Best of luck and let us know how you get on.

Slydice

Most beginners I've seen have gotten into running through the Couch to 5k

Phoebas

It was a C25K for me too. I followed the one they do in the Irish Times at the start of last year. Currently training for DCM in October.

One thing I found really useful was using Runkeeper to track my runs and entering little notes after each run noting how the run went, how many times I had to walk etc. Whenever I thought that the whole running lark wasn't working out for me, I could look back at the actual evidence that put the lie to those thoughts.

Murtinho

the couch to 5k is good, the "run fat bitch run" book is good too, even for lads who are not fat. I think most people run too fast at the start, basically run as slow as possible without walking.

BobMc

I'm a C25k graduate too, best way to get ya started, its tought but does get easier, I'm running 5yrs now since april gone, cant see me ever stopping, where once 5k was daunting, now I'm barely warmed up at 5k, get the APP you wont look back
slow and steady, dont race yourself, ignore time/distance follow the programme it does all come good, good luck !!

The Muppet

Couch 2 5k advocate here too , Running 3 years now, My only regret is I didnt do it years before.

DubOnHoliday

For me the counch to 5k wasnt a success, more important was finding a place I liked to run, which turned out to be a forest trail near to home.

MrWalsh

KOR101 wrote: »

Yes, walk run programmes are the way to do it. And the trick is to take it easy on yourself. It takes you blood capillaries system 6 weeks to respond (grow) to new demands being placed on it, so you have to be patient. Increase the proportion of running only when you start to not feel challenged any more.

I did couch to 5k three years ago. Since then I have run 3 times a week most weeks only changing recently because of knee problems. But it never doesnt feel hugely challenging. It is the hardest thing I do to myself. I often think there must be something medically wrong with me because its just so hard!

Ososlo

MrWalsh wrote: »

I did couch to 5k three years ago. Since then I have run 3 times a week most weeks only changing recently because of knee problems. But it never doesnt feel hugely challenging. It is the hardest thing I do to myself. I often think there must be something medically wrong with me because its just so hard!

are you running at a pretty hard effort (for you) on each of your runs?
It shouldn't be that hard. You should enjoy it.
You probably need to slow down a bit.

heebusjeebus

I did Couch to 5K and found the start to be the hardest, not physically but mentally.
Once I got my head around what I was doing, I could run and run.
Started running 2 years ago and managed to run a 1/2 marathon last year in less than 2 hours.

MrWalsh

Ososlo wrote: »

are you running at a pretty hard effort (for you) on each of your runs?
It shouldn't be that hard. You should enjoy it.
You probably need to slow down a bit.

If I slowed it down any more Id be stopped I only have one pace - I cant go any faster than I do and any slower I wouldnt be running.

It is literally a supermassive effort each and every time. There is no enjoyment in it at all. I genuinely feel like I am hurting myself every single second I am doing it.

Id love to know what it feels like to enjoy it.

Sorry I didnt mean to hijack the thread.

Ososlo

MrWalsh wrote: »

If I slowed it down any more Id be stopped I only have one pace - I cant go any faster than I do and any slower I wouldnt be running.

It is literally a supermassive effort each and every time. There is no enjoyment in it at all. I genuinely feel like I am hurting myself every single second I am doing it.

Id love to know what it feels like to enjoy it.

Sorry I didnt mean to hijack the thread.

I don't think the OP will mind. The bolded bit is terrible and I can't believe you're still running if you feel like that. I think you need to get to the bottom of it.

Firstly, everyone has a wide range of paces. There is no doubt about that.
My very very slow pace can be up to 11min/mile. My fastest pace (that I can hold for a few mins) would be 6:xx min/mile.
When I'm running really really slowly, I can sing. When I'm running really really fast, I can barely breath

Could you chat to a friend when you're running currently?
What hurts so bad when you're running or where does it hurt so bad?

The Muppet

MrWalsh wrote: »

If I slowed it down any more Id be stopped I only have one pace - I cant go any faster than I do and any slower I wouldnt be running.

It is literally a supermassive effort each and every time. There is no enjoyment in it at all. I genuinely feel like I am hurting myself every single second I am doing it.

Id love to know what it feels like to enjoy it.

Sorry I didnt mean to hijack the thread.

Ah You must be able to run at different paces. For me , It is hard (some days harder than others) but also enjoyable in a perverse kind of way. How do you feel when you've completed a run?

hdowney

I'm starting couch25k tomorrow with a group. Dreading it cos I am imagining being paddy last for my fat unfitness. However I am pretty damn sure if I did it on my own with an app or the likes I wouldn't stick it five minutes. I bought the run fat bītch run book a couple years ago. I am ashamed to say it has some coffee stains on the cover but I have never read it!

The Muppet

Ososlo wrote: »

My very very slow pace can be up to 11min/mile. My fastest pace (that I can hold for a few mins) would be 6:xx min/mile.
When I'm running really really slowly, I can sing. When I'm running really really fast, I can barely breath

Nice pace , I think it's time for a name change for you.

MrWalsh

Ososlo wrote: »

Could you chat to a friend when you're running currently?
What hurts so bad when you're running or where does it hurt so bad?

No. Theres no way I could chat, its as much as I can do to breathe.

Im always struggling to breathe initially - I did speak to the doc about this and she gave me Ventolin and it helped a lot but I still struggle a bit until Im fully warmed up. After about 20 minutes Im not really struggling to breathe anymore but I just feel as though I am killing myself. Its very hard to describe, I feel worn out, almost sleepy, usually a variety of small aches and pains (just an older body), and literally just forcing myself to continue by mental will. My brain is just telling me "one more minute, one more minute" the entire time. I suppose I feel tense too, I never feel I am relaxed - probably because I feel like I am killing myself. I swim and when I swim I zone out and enjoy the exercise.

I thought it was because I was unfit when I started and presumed it would get easier but 3 years+ later its as hard as it was after just a few months.

I often see people on FB who have just stopped smoking or just taken up running after years of no exercise and in just a matter of weeks they are running in races and training for long runs and I wonder what is wrong with me that with absolute maximum effort the best I ever got to was 8k on a treadmill in about 50 minutes.

As I said, i have largely given up now due to a knee problem although I still do a 10 min run for warm up 3 times weekly but Im always half dead during that too!

Ososlo

The Muppet wrote: »

Nice pace , I think it's time for a name change for you.

lol!
I can only hold that for a few mins but when I started C25k my fastest all-out pace was 12min/mile so proof that C25k works!!!!!!!

MrWalsh

The Muppet wrote: »

Ah You must be able to run at different paces. For me , It is hard (some days harder than others) but also enjoyable in a perverse kind of way. How do you feel when you've completed a run?

Ok - I suppose I have very slow to just slow. Weirdly once I am warmed up I feel the slightly faster pace is easier.

When I have completed it I feel great. I just feel awful doing it.

Ososlo

MrWalsh wrote: »

No. Theres no way I could chat, its as much as I can do to breathe.

Im always struggling to breathe initially - I did speak to the doc about this and she gave me Ventolin and it helped a lot but I still struggle a bit until Im fully warmed up. After about 20 minutes Im not really struggling to breathe anymore but I just feel as though I am killing myself. Its very hard to describe, I feel worn out, almost sleepy, usually a variety of small aches and pains (just an older body), and literally just forcing myself to continue by mental will. My brain is just telling me "one more minute, one more minute" the entire time. I suppose I feel tense too, I never feel I am relaxed - probably because I feel like I am killing myself. I swim and when I swim I zone out and enjoy the exercise.

I thought it was because I was unfit when I started and presumed it would get easier but 3 years+ later its as hard as it was after just a few months.

I often see people on FB who have just stopped smoking or just taken up running after years of no exercise and in just a matter of weeks they are running in races and training for long runs and I wonder what is wrong with me that with absolute maximum effort the best I ever got to was 8k on a treadmill in about 50 minutes.

As I said, i have largely given up now due to a knee problem although I still do a 10 min run for warm up 3 times weekly but Im always half dead during that too!

IMO you're just running at too hard an effort for you.
You have to slow down. Why don't you try that and see how it feels. Talk to yourself a bit when you're running next and if you can't do that then you're still going too fast. It has to feel comfortable. Very interesting how you mention the 'relaxed' thing too. That's SO important. Your whole body needs to feel relaxed, not tense when you're running. Otherwise you're expending too much effort dealing with that.
What's the problem with the knee? Running related? Your knee might improve if you slow down too. Do you have a foam roller?

Also, there's no point in the world comparing yourself to other people/runners. It's just a head-wrecker. People improve quicker than others for billions of different reasons. You just worry about yourself. I'd consider myself as having absolutely no natural ability for running at all but it doesn't mean that I can't be as good as other people eventually. I might have to work a bit lot harder but as a wise man once said to me 'don't rush the magic' it'll happen when you're good and ready

hankscorpio184

Hi

I am an ex-cross country runner and martial artist trainer.

I recently let myself go and put on something like 4 stone, yikes! I always enjoyed running so I went back to this for my health reasons, and lost 3 stone in 3 months, the healthy way.


Running is a lot to do with mindset, I joined a gym because I didn't want to street run and be passed out on a bicycle by a 12 year old girl (which really happened no messing!)

It's also about eating the right foods to heal and repair and for energy for the run.


To get into running I suggest buying a treadmill or join a gym with a treadmill.

Personally, I joined a gym.

For week 1 stick at running at a steady pace, do not over exert, find your pace.

My experience was starting at 10.0 (I presume that's 10kmh on the treadmill...?)
I found this difficult and after 15 minutes I slowed down to 7.5 to catch my breath, and resumed at 25 minutes at level 9.0

My goal here in week 1 was to find my pace, a time of 30 minute max on the treadmill.

Ignore calories on the treadmill, it's no your aim here, it's building the muscles for running and the stamina.


By week 2 I had started at the speed of 9.0 and jogged at the steady pace for 30 minutes.
By the end of this week I increased the speed to 9.5

Week 3 - started at 9.0
Jog Day 2 - started at 9.5
Jog Day 4 - started at 9.5
Jog Day 6 - started at 9.0

All for 30 minutes

Week 4
Jog Day 1 - started at 9.5
Jog Day 3 - started at 9.0
Jog Day 5 - started at 9.0

All for 30 minutes

Jog Day 7 - started at 10.0
Jogged for 45 minutes and 7.5km


Month 2
Increased the speeds to 10.1, 10.2, 10.3, 10.4, 10.5 etc. for each jog

Eventually reaching 45 minutes for 10k.

Month 3
Cancel your membership

Start running on the grass/road (don't do road if you have dodgy ankles/hips/knees or have any pain there while running).

Find a 5k circuit (google maps was my choice)

Each jog increase by 1k

Always try to improve your time.


The reason for this is because road running is a lot different than a treadmill.


Hope that explains my method.


You can also look up tips for eating healthier for running.

I won't post what I did, as everyone is different and what works for one person won't necessarily work for anyone else.

Barack Obama

LOL - looks like the couch to 5k is a clear winner here!

Well, I'm currently half way through it at the moment and it's going well - I'd certainly recommend it. There's a couple of great apps that you can get and then tell you when to start walking and when to start jogging so you don't need to worry about anything like that. The progress tracker also helps with motivating...

MrWalsh

Ososlo wrote: »

IMO you're just running at too hard an effort for you.
You have to slow down. Why don't you try that and see how it feels. Talk to yourself a bit when you're running next and if you can't do that then you're still going too fast. It has to feel comfortable. Very interesting how you mention the 'relaxed' thing too. That's SO important. Your whole body needs to feel relaxed, not tense when you're running. Otherwise you're expending too much effort dealing with that.
What's the problem with the knee? Running related? Your knee might improve if you slow down too. Do you have a foam roller?

Also, there's no point in the world comparing yourself to other people/runners. It's just a head-wrecker. People improve quicker than others for billions of different reasons. You just worry about yourself. I'd consider myself as having absolutely no natural ability for running at all but it doesn't mean that I can't be as good as other people eventually. I might have to work a bit lot harder but as a wise man once said to me 'don't rush the magic' it'll happen when you're good and ready

Thanks Ososlo. The knee thing may also be relevant, a massive surgery at age 15 that took 2 years to recover from, followed by instability for the next 20 years - I hadnt been able to run from age 12 to age 37 - but following a scope in 2008 (turned out Id a huge bucket handle tear of cartilage) my stability returned and I finally felt able to try running in 2011. Recently Ive had some instability again and am in to see my surgeon in a couple of weeks - feels like another cartilage tear.

I dont feel how I feel running for any other exercise, I can go on the cross trainer, the summit trainer, cycle, swim etc and they all feel fine.

I do think the "relaxed" thing plays a big part alright, but I cant relax because its so hard!!

Id like to keep it up though (knee permitting) because even though its the hardest thing in the world for me, I like the post run feeling.

Firedance

MrWalsh wrote: »

Thanks Ososlo. The knee thing may also be relevant, a massive surgery at age 15 that took 2 years to recover from, followed by instability for the next 20 years - I hadnt been able to run from age 12 to age 37 - but following a scope in 2008 (turned out Id a huge bucket handle tear of cartilage) my stability returned and I finally felt able to try running in 2011. Recently Ive had some instability again and am in to see my surgeon in a couple of weeks - feels like another cartilage tear.

I dont feel how I feel running for any other exercise, I can go on the cross trainer, the summit trainer, cycle, swim etc and they all feel fine.

I do think the "relaxed" thing plays a big part alright, but I cant relax because its so hard!!

Id like to keep it up though (knee permitting) because even though its the hardest thing in the world for me, I like the post run feeling.

Ososlo has given you some great advice there, it really does seem that you are running too fast for your current ability. I'd recommend to buy the book Run Fat Bitch run, in it she explains that the first 10 mins (or so) of every run is hard, once you know this it kind of makes it ok because you know its normal (I'm not saying every single person feels this way but you wouldn't be alone). You need to allow you body to adapt to the fact that you're running, perhaps start your warm up with a very fast walk, then break into a very sloooow jog then slowly work your way up to a comfortable (still slow) pace and as O said, relax. Notice your shoulders, where are they? if they're up high raise them right up to your ears and then let them drop way down. What position are your hands in? are they clenched/part clenched? Clench them completely and then let them relax right out, shake your wrists out every now and then to ensure you're still relaxed. At each KM mark scan your body again to ensure you're still relaxed. Finally, if you need to stop and walk for a while do that, its far more important to take walk breaks then to suffer on through something that hurts and is causing discomfort.

Do come back and let us know how you get on??

Ososlo

MrWalsh wrote: »

Thanks Ososlo. The knee thing may also be relevant, a massive surgery at age 15 that took 2 years to recover from, followed by instability for the next 20 years - I hadnt been able to run from age 12 to age 37 - but following a scope in 2008 (turned out Id a huge bucket handle tear of cartilage) my stability returned and I finally felt able to try running in 2011. Recently Ive had some instability again and am in to see my surgeon in a couple of weeks - feels like another cartilage tear.

I dont feel how I feel running for any other exercise, I can go on the cross trainer, the summit trainer, cycle, swim etc and they all feel fine.

I do think the "relaxed" thing plays a big part alright, but I cant relax because its so hard!!

Id like to keep it up though (knee permitting) because even though its the hardest thing in the world for me, I like the post run feeling.

Good luck with getting the knee sorted and hope you get the all-clear to get back to it properly.

You will relax if you slow down and focus on your breathing and ensure it's not laboured. Make sure you're not clenching or tensing any part of you from your face to your hands to your shoulders........ and yes there is nothing like that post run feeling

MrWalsh

Thanks both Firedance and Ososlo.

Firedance I will definitely get that book. I usually do take walk breaks (more for knee health than anything) - I generally run for 10 mins, walk for 1, run for 15 mins, walk for 1, run for 15, walk for 1 type pattern.

Ososlo - I do notice my face is completely grimaced sometimes and try to stop that, same for the hands, havent really paid too much attention to elsewhere.

Greenmachine

Another thumbs up for c25k. I am on Week 8, of 9 so far, and loving it. It was hard, I especially found it hard around week 5, if I remember correctly. You will get all the audio files on the nhs.co.uk website they are free to download.

tailgunner

Yet another vote for Couch 2 5k. I started it in January from a base of no fitness whatsoever, completed it in March, and am running regularly now.

Some things I wish I'd been told when I was starting out:

1) The first few weeks are the hardest. It gets dramatically easier after five or six weeks.

2) There's no shame in repeating a session, or a week of sessions, or in taking a week off.

3) Slow down.

4) See 3.

MrWalsh

@Ososlo and Firedance, as I already mentioned Im keeping my running to just 10 minute warm ups at the minute til Ive had the knee looked at but I tried your advice out in the gym on saturday anyway.

Im not sure how the treadmill numbers translate in terms of speed but I usually start at 7 and work up to 9 - always struggling along the way.

This time I started at 7 and worked up to 7.5, then I just stayed there. I also caught myself twice grimacing a bit so tried to stop that and stay relaxed.

While I wouldnt say I could have sung my way through the warm up, I certainly could have spoken a bit and I also was not counting down the minutes to get to the 10 minute mark. I was far more relaxed and I genuinely did not feel like I was going to die the entire time.

It sounds funny when I say it out loud but going slower IS easier

Also afterwards when I went off to do my weights routine, I definitely felt like my recovery was super quick. I dont usually find it takes long for my breathing to settle (a minute or so) but Im often 'hot' for about 10 minutes after, this time I was just fine. So much so that after my weights routine I did another short run to loosen up (just 5 minutes).

Thanks for the help. I suppose my next question will be how do you get faster but until I get the knee sorted Ill be sticking with the slow short jogs on the treadmill anyway.

Slow it down is definitely the key to it all for me. I couldn't run 500metres, but I soon learned it was because I was flat out for those 500metres. Once I learned how to run suuuupppppeeeeerrrr sloooooowwwwww, I finally started to make progress.

Another vote for the C25K, I didn't do it exactly, I did a similar programme with a group, but the idea was the same, as was the end result

MrWalsh

Deleted User wrote: »

I did a similar programme with a group,

I would be afraid of running with a group that Im just too slow.

MrWalsh

MrWalsh wrote: »

I would be afraid of running with a group that Im just too slow.

I bet you're not

The group I ran with had people who were seriously unfit, they ran at a pace that everyone in that group could keep up with. Did some people find it harder than others? Of course! But the fact was that the pace at which we ran was the pace that most people will be ok with.

I would money on it that you're not as slow as you think you are. I'm not sure of the variances which you need to allow for on a treadmill, but 8km in 50minutes on the road is a 60 minute 10km which was way beyond me when I started and for a long time after too. In fact, I did an 8km race last year in 52minutes and I was pretty damn pleased with myself for doing that at the time.

MrWalsh

Deleted User wrote: »

I bet you're not
I would money on it that you're not as slow as you think you are. I'm not sure of the variances which you need to allow for on a treadmill, but 8km in 50minutes on the road is a 60 minute 10km which was way beyond me when I started and for a long time after too. In fact, I did an 8km race last year in 52minutes and I was pretty damn pleased with myself for doing that at the time.

I think the fastest I ever did on the treadmill was about 33 minutes for 5k - but I was flat out and half dead the whole time

I was discussing this with someone over the weekend and they suggested that maybe I just dont have a natural disposition for running.

Firedance

MrWalsh wrote: »

I think the fastest I ever did on the treadmill was about 33 minutes for 5k - but I was flat out and half dead the whole time

I was discussing this with someone over the weekend and they suggested that maybe I just dont have a natural disposition for running.

you're not as slow as you think you are, and certainly if that's your flat out pace there is room to slow it right down. You definitely are not too slow to join a beginners group. What area are you in? 33 mins for 5K equates to 10.39 pace in miles or 6.36 pace in KM, your easy pace which is what you should slow down to therefore would be between 11.30-12.00 for miles or 7.11-7.24 for KM's. Ask a gym instructor if you can see 'pace' on the treadmill or see if any of the running apps on your smartphone works for indoors. How you get faster is by slowing down now and slowly building your mileage until your body adapts to running and you get fitter, you don't need to worry about speed at all yet until you've built a good endurance base. Having said ALL that I'd knock in on the head until after you get your knee seen to, you don't want to do more damage until you know what's wrong for sure, its just not worth it.

MrWalsh

Yeah thanks Firedance, fully agree with all of your post. I am seeing the knee surgeon next week so Ill know then what the future holds, so will stick to the little warm up jogs until I have a better picture of things going forward. Am enjoying doing weights as a change of routine anyway so no harm.

bickymary

Every runner has started somewhere! Don't be hard on yourself. I think consistency is key - going running at least 3 times a week (even if you have to take walking breaks). A C25K programme could be beneficial also to building you up to a 5k run.
Best of luck.

I'm doing the C25K at the moment and its going well. At the moment im due to be finished on the 22nd July.

I then want to run a 5k race which is on the 31st July My aim for this race was just be able to run it non stop at a jogging pace really. I just want to be able to finish it and am not bothered about time but I would like to do the best possible.

I was just wondering should I do any running in between 22nd and 31st and how do you pace yourself

Ososlo

[Deleted User] wrote: »

I'm doing the C25K at the moment and its going well. At the moment im due to be finished on the 22nd July.

I then want to run a 5k race which is on the 31st July My aim for this race was just be able to run it non stop at a jogging pace really. I just want to be able to finish it and am not bothered about time but I would like to do the best possible.

I was just wondering should I do any running in between 22nd and 31st and how do you pace yourself

Maybe 2 more runs at the same amount of time as the last 2 you'll have done and have 2 rest days before the race. I think that's what I did and I had the exact same goal for my first race as yourself. I wouldn't have run more than 3.5k in training prior to the race so the only goal was to finish without having to walk.

Re pacing, just don't start out too fast whatever you do. Start near the back and don't get caught up in the startline frenzy. You'll pay for it later if you do. Start out slower than you think you should. Maybe pick it up a little at 3k if you feel good. Pick it up again at 4k if you're ok and turn it up another notch when the finish line is within sight.
Best of luck and report back!
what's the plan for after the 5k?

Phoebas

Deleted User wrote: »

I was just wondering should I do any running in between 22nd and 31st and how do you pace yourself

I see no reason to stop running. People normally taper before a big race but I don't think that really applies here (just don't overdo it before the race).

You'll be tempted to go hell for leather in the race. Resist this and you'll be grand.

Ososlo

Ososlo wrote: »

Maybe 2 more runs at the same amount of time as the last 2 you'll have done and have 2 rest days before the race. I think that's what I did and I had the exact same goal for my first race as yourself. I wouldn't have run more than 3.5k in training prior to the race so the only goal was to finish without having to walk.

Re pacing, just don't start out too fast whatever you do. Start near the back and don't get caught up in the startline frenzy. You'll pay for it later if you do. Start out slower than you think you should. Maybe pick it up a little at 3k if you feel good. Pick it up again at 4k if you're ok and turn it up another notch when the finish line is within sight.
Best of luck and report back!
what's the plan for after the 5k?

Thanks for the advice and to poster above. I will report back. I don't know what the plan is next. Maybe try and get up to 10k. committing to over an hour 3 times a week may be difficult though because I like to run in the morning before work. I never feel like it as much in the evenings. Ill definitely keep running 5 k 3 times a week. Maybe in the winter time ill move on to 10k.

Ososlo

Deleted User wrote: »

Thanks for the advice and to poster above. I will report back. I don't know what the plan is next. Maybe try and get up to 10k. committing to over an hour 3 times a week may be difficult though because I like to run in the morning before work. I never feel like it as much in the evenings. Ill definitely keep running 5 k 3 times a week. Maybe in the winter time ill move on to 10k.

Here's a plan that might suit you if you decide to extend the distance after this programme to 10k.
Anyways, one step at a time so good luck with finishing this programme and with the race!

Elliottsmum79

Just to add, for women interested in getting started I got fit again with a Run With Tina course in Marlay park. Very (too) easy pace for first 4-5 weeks and then by week 8 you have run a slow 3k...then I've vrept back up to 4/5k and gotten faster. Very enjoyable to run in a group where everyone is starting out...much less daunting.