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Are you new to running? Helpful guides and plans here.

donothoponpop

A very large amount of runners turn to this forum when taking their first steps. If you've decided you want to start running, or jogging, or keeping fit, there's a few good plans which are designed with the beginner in mind.

The Couch to 5k plan ("C25K") is one of the most popular, and a good place to start. You can even join in our forum C25K thread (Thanks RayCun!)

The Runner's World 8-Week Beginning Runner's Training Program is another useful read.

The Hal Higdon Novice 10k program can be a useful next step, if you want to target a 10k race. Onwards and upwards from there, hopefully you will continue to train and improve, and bring your race times down.

The most important piece of equipment you will need is a decent pair of trainers. Expect to pay around €60-€100 on these, and get fitted from a running shop that has knowledgeable assistants, and/or gait analysis. A suggested list can be found on this thread. Money spent on a decent pair of trainers can be saved from future physio bills, so give the bargain basement €20 trainers a wide berth!

The amount (and quality) of other gear you will need is up to you. By all means run with old tshirts etc until you get a feel for it, then perhaps your next purchase should be a decent technical top which "wicks" the sweat away from your skin. A comprehensive guide to running gear can be found here.

If you want to log your runs, a Garmin or similar can be useful. You can track your runs from Sportstracks , MapMyRun, or similar.

There's a very helpful and useful community of posters on this forum, who are happy to answer any questions you might have. (You can also use the "Search this Forum" utility at the top-right to see if your question may have been answsered previously). Also have a look at our forum charter to give you an idea of the ethos of the Athletics/Running/Triathlon forum. Best of luck to anyone starting out, the key is consistancy, those who stick at it on the dark and rainy days, are the ones who will benefit most. The hardest step is the one out your front door.:)

We'll sticky this beginner guide at the top of the page, given the frequency of beginner questions in the main forum. Anyone who wants to add anything to it, or ask any questions, feel free to add to it.

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JohnnyCrash

RoyMcC wrote: »

Here you go http://www.halhigdon.com/10ktraining/10knovice.htm

Jump in at Week 3. Use it as a rough guide, not a prescriptive programme. Personally I'd have another running day in place of one of the 'cross' days. At this stage don't worry too much about pace, though it will stand to you if you can step it up a little towards the end of each run. Speed/endurance work will be useful in the future but get your first 10k safely under your belt first.

Excellent,thanks very much. Ill keep you posted if thats ok

JohnnyCrash

So,did the 8k yesterday,time was 46:58. Was a bit of a cock up at the start,no marshal at the first turn off,everyone went astray,putting about an extra 2:30 on us. Came in 20th out of 79,so was pleased out.Down side is,have a very sore groin and sore foot this morning:(

dahat

JohnnyCrash wrote: »

So,did the 8k yesterday,time was 46:58. Was a bit of a cock up at the start,no marshal at the first turn off,everyone went astray,putting about an extra 2:30 on us. Came in 20th out of 79,so was pleased out.Down side is,have a very sore groin and sore foot this morning:(

Well done.......you finished high up the order,fair play.

Have just marked out my first venture beyond 5k today,7km 26th August,with a slower pace i should finish ok,way down but finish it i hope to do

JohnnyCrash

dahat wrote: »

Well done.......you finished high up the order,fair play.

Have just marked out my first venture beyond 5k today,7km 26th August,with a slower pace i should finish ok,way down but finish it i hope to do

Best of luck with it. Id imagine 40 mins or a little less should be very doable for you.

dahat

40-42 maybe though not really going to set a target just run it relaxed.
Going to try find someone to run with as more often than not i end up racing solo which is no help really

JohnnyCrash

dahat wrote: »

40-42 maybe though not really going to set a target just run it relaxed.
Going to try find someone to run with as more often than not i end up racing solo which is no help really

I run alone too and even in the race yesterday I ended up in no mans land.Was keeping tabs on the watch at the markers,so at least I had that to keep myself in check

It wasn't me!

Running the Kildare mini marathon on the 28th which is going to be my first race at any distance. I've been training at the 10k for a while now. Times are around 55mins. I know I'm not going to post much better than this, but what would be a respectable time to aim for longer term? Running isn't a competitive thing for me but I'd like to improve solidly too.

JohnnyCrash

I would think our times are more or less the same. I have a 10k in mind for May 2012 for which im aiming for 45 mins.Doable,im not sure,but thats the goal.At the moment,im just happy to finish,speed will come in time i guess

dahat

Just completed my first 5 mile run this morning,44.38.pure delighted with this.
Gives me a great base for 10k runs in time,felt really comfortable between mile 3 to 4.5,tired alittle after that but last 400 yards to my home is up a tasty hill..

Feel really confident going into my 7k race next week.........:D

martyoo

Hi,

Gmap recently updated their website. You can map runs, save your routes and log your workouts.

Link

dahat

martyoo wrote: »

Hi,

Gmap recently updated their website. You can map runs, save your routes and log your workouts.

Link

Great link,will find this really usefull,thanks!!

JohnnyCrash

1.What would be considered" heavy" for a runner? (as in the person,not the shoe)
2.What is a LSR? ie distance,pace etc

RoyMcC

JohnnyCrash wrote: »

1.What would be considered" heavy" for a runner? (as in the person,not the shoe) Well you're not going to win races unless you're an ectomorph - light and lean. Unfortunately you don't get to choose your body type. I think that most 'social' runners consider themselves overweight to a greater or lesser degree. Look at the 'lose weight challenge' thread on here for example. I never hear of runners trying to gain weight! I'd say if you feel heavy then you probably are, but each of us needs to decide on how much action we take to lose the extra in order to run better.

2.What is a LSR? ie distance,pace etc

Any run that is longer than your normal training runs, done at a slower pace. Can't be more precise.

JohnnyCrash

Cheers for replies.In regards to the "heavy" question,was from a shoes perspective.Im 5'10-11",13 1/2 stone.Would this be considered heavy and therefore need shoes for a heavier runner,in your opinion?

RoyMcC

JohnnyCrash wrote: »

Cheers for replies.In regards to the "heavy" question,was from a shoes perspective.Im 5'10-11",13 1/2 stone.Would this be considered heavy and therefore need shoes for a heavier runner,in your opinion?

I'd say I'm 'heavier' than that but I run happily in lightweight shoes. Unless you're a real clumper and need the extra cushioning I wouldn't go for 'heavier runner' shoes. Better to practise good running form in normal shoes.

Others may advise differently.

JohnnyCrash

At the minute,have Asics 1160's but aint happy with them.Cant quite put my finger on it.They seemed fine from new but have changed.They are far from worn out,only have them a couple of mths,not huge mileage on them.They feel funny in the middle,narrow maybe,have a sore arch from one.Was thinking on going on to either Lunarglides or Pegasus.Any thoughts anyone?( Had gait done and was told in most,have a neutral gait with a very slight tendancy to over pronate).Cheers in advance

menoscemo

JohnnyCrash wrote: »

At the minute,have Asics 1160's but aint happy with them.Cant quite put my finger on it.They seemed fine from new but have changed.They are far from worn out,only have them a couple of mths,not huge mileage on them.They feel funny in the middle,narrow maybe,have a sore arch from one.Was thinking on going on to either Lunarglides or Pegasus.Any thoughts anyone?( Had gait done and was told in most,have a neutral gait with a very slight tendancy to over pronate).Cheers in advance

I wouldn't go to pegasus, they offer next to no support (except cushioning). Lunarglides will give you a bit of support if you need it. I am neutral but also tend to pronate a little on long runs, which caused a few ankle/foot injuries when I was wearing pegasus. Since I have switched to Lunarglides those injuries have disappeared.

JohnnyCrash

Cheers for that,was going to take a look at +3's.Are these what you're using? If so,how do you rate them?

RayCun

Closing this thread... the point was to sticky the information in the first page, random questions just get lost in here.