Getting into running!

kymnash

I would love some advice on how to get into running. People that run always seem to love it an dI have no idea why! I am out of breath almost instantly. I do love the toned runners bodies and would love to have that for my wedding. How does someone get into running to where they love it and can run long distances?

TurtlesAllTheWayDown

Well, you have to start slow. A lot of girls here googled "Couch to 5k" to figure out a training program for a 5k race (3.1 miles). When I first started running I could barely get through .1 miles before I needed to walk (for .1 miles). The first few weeks I definitely walked more than I ran.

You also need to go at a comfortable pace for you if distance running is your goal. Eventually you can build up both speed and distance. My endurance has really skyrocketed since I began running. Just jog at a pace that won't leave you gasping for breath. The goal is that your legs give out before your lungs! Personally, when running distance, I jog around a 5/5.2 on the treadmill. (Walking for me is 3, fast walking is 3.5.) You should be able to hold a light conversation while running. If you can SING while running, you're running too slow. (There was a girl on the treadmill next to me yesterday who was singing and I wanted to kill her!)

aettinge

Hi!

I was one of those people that always wanted to run but always said I couldn't (I have asthma so that was my excuse). I started this program (see below) last Sept and it has been awesome!  I ran my first 5km in Nov and then did a 10km in May. I also had some friends who started at the same time so that was a HUGE help to get my butt out the door!

Here is the running program I did.  It starts out nice and easy and I did it exactly as here....
 
Week 1: Run 2 minutes, walk 4 minutes, repeat 5 times  
Week 2: Run 3 minutes, walk 3 minutes, repeat 5 times
Week 3: Run 5 minutes, walk 2.5 minutes, repeat 4 times
Week 4: Run 7 minutes, walk 3 minutes, repeat 3 times
Week 5: Run 8 minutes, walk 2 minutes, repeat 3 time
Week 6: Run 9 minutes, walk 2 minutes, repeat twice and then run 8 minutes
Week 7: Run 9 minutes, walk 1 minutes, repeat 3 times
Week 8: Run 13 minutes, walk 2 minutes, repeat twice
Week 9: Run 14 minutes, walk 1 minute, repeat twice
Week 10: Run 30 minutes  (depending on speed this will be around 5km or 3 miles)
 
To be done 3-4 times a week, for example, run: M, W, F or run Tues, Thurs, Sat & Sun...let me know if you have any questions or it doesn't make sense!

Amanda

kymnash

Oh wow thank you ladies this is great advice and I will take it!!!!!! I will start tonight...:)

AdeleDazeem

Couch to 5K!  Couch to 5K!

I started on June 2nd and couldn't run more than 3 minutes at one time.  It starts you off with 1.5 minute intervals.  The day I had to do 3 minutes, I was so nervous.  The day I had to 5 minutes, I was like "no way!"

Two months later, I'm outside running 2.5 miles 3x a week.

You feel so good afterwards and so accomplished for running further than you ever did before, that you want to just keep moving through the schedule.

Good luck!

MrsJG2Be

Make sure you get properly fitted for running shoes at a running shore store (Fleet Feet, Road Runner Sports, etc). The wrong shoes can cause injuries or blisters. I love running and never though I would after training for my first half marathon two years ago. Since then I've completed two full marathons, 4 half marathons and some trail runs. good luck!

kymnash

Wow thank you ladies!!!

What's couch to 5k? Is that just a saying or an actual program? Either way I like it!

soontobeklg

Hey, I haven't been posting much lately, but I used to be on this board a lot.  I've run a marathon, two half marathons, and a bunch of shorter races.  My best advice is just go out and do it!  And ditto what pp said about jogging slow.  I never though I could run a marathon, but the key was slowing down.  I went from running 8 minute miles to running 10 minute miles and suddenly I could run for 4 hours straight.  Couch to 5k is an actual program.  Google it, and you'll get all the details.  I've never done the program, but I've checked it out and it looks like a great way to get started.  Have fun!

DiamondDani

It's been said many times, but the couch- to-5k program really works. I was NOT a runner before I did that program. And I even though I had to do a couple weeks more than once before I moved on, I finished and can jog for 30 minutes non-stop now.

Good Luck!

rmalles

Hey there!  I had the same feelings when I started running.  It was uncomfortable. It was discouraging. It was unmotivating.  But then I realized the truth behind what everyone has been saying - I was trying to become an immediate marathon runner.  I've not heard of the couch to 5K program (before tonight) but I used this routine:

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

I think it's probably pretty similar.  

JCSept

I started running when I was 18 and I am now 30 years old.  I've run a few marathons and a lot of half marathons.  I enjoy it because it relaxes me.  It allows me to overcome the challenge of being tired and still running the distance and it is true you feel great afterwards.  In my opinion, you should start slowly don't run say 4 miles at 8 minute a mile.  But rather try to work on either the speed or the distance but during different days.  For example, say today you say I'm going to run a mile - even if you're jogging slowly simply finish it and another day you work on trying to bring that speed down (run faster).  Shoes and clothing are important but I'd say shoes are extremely important. 

Belle2Be

Get some Vibram 5Fingers, they will rock your running world

Ok seriously though, I always thought I couldn't run. I had good expensive running shoes, and I could run 2 minutes(using the C-5K) and I would be EXHAUSTED.  Like, chest/lung pains, side cramps, calf and thigh knots, all after 2 minutes of running. I just figured I was out of shape and had a weak heart or something, I'm 5'5" and 130lbs so not overweight or anything,

Then I got some Vibram FiveFingers(Sprints) because I heard how good they are for everything, I walked in them for a couple weeks, then I went on my first run on monday, I ran 10 minutes, 2 minutes at 3mph and 8 at 4mph (so it was a jog/run) without feeling a thing. No pain. I also did 10minutes on the elliptical. Then on Wednesday, I ran a whole mile at 6mph, and then the remainder of the time at 2mph, totaled at 16 minutes. I could've ran more, I think. I wasn't out of breath, no cramps or anything. It was seriously unlike anything I've ever experienced, and I even look forward to running tomorrow

cdream05

I really want to get into running as well so I need to get some good running shoes!

aaf11

I love running, but I can get pretty bored with it.  If you end up with this problem, I recommend varying your running.  The distance goes a whole lot faster for me if I run at a fast speed for X amount of time, jog for Y amount of time, etc...sometimes throw in some power walking too.  I also can start to get sick of it if I do it every day.  When I wanted to flatten my stomach fast, I ran 5 days a week.  Now I go to the gym 3 days a week and do more of a full body workout.  Another cardio workout I like to do - 7 minutes on the bike, 7 on elliptical, 7 running.  Then as you get in better shape you can go for longer/higher speeds.  Anyway, back to your topic (I just threw all that stuff in because I know sometimes running can get boring)

I saw this in Women's Health one time, so I thought I'd look the article up for you.  http://www.womenshealthmag.com/fitness/run-walk-program
It's a good, steady way to help you build up endurance.  I hope some of this helps!  I know I got slightly off-topic haha.

[Deleted User]

Hey there!  I'm starting week 3 of the Couch to 5K program.  There were a few podcast choices to choose from on itunes, but I found the best to be The Chubby Jones weekly podcasts.  I love the music she chooses and the inspiration words keep me going. 

OK, gotta change into my running pants!