Help a Beginning Runner (please).

Hi,

I want to run a 5k by next spring. I have started to run, but I don't want to hurt myself like I usually do; too fast too hard too soon.  Does anyone have a specific program I could follow? I am talking structure all the way, the more specific and slower the better.

Thanks!

Give yourself plenty of time before the race to train and buildup the mileage slowly.  Injuries happen if you increase how much you run quickly. 

Also if you are prone to injuries you should get your feet fitted with some good running shoes.  Everyone lands different on their feet and different shoes help if say you over pronate etc.  once you but the shoes only wear them for running, use other shoes for walking around for your daily activities.  Running shoes are only good for 3 to 5 hundred miles then (even though there is plenty of tread left, the cushion will be gone) buy a new pair.

Try running on soft surfaces such as grass or you local high school track.  Concrete is the worst surface and asphalt is not much better.

There are some training programs available on the web.  Below is one from Coolrunning .com  Find a buddy to run with to help you stay with it.

http://www.coolrunning.com/engine/2/2_4/146.s html

Good luck.

There's a program on www.coolrunning.com called Couch-to-5K Running plan or go to www.nike.com/europerunning/flash/pdfs/beginne rs-5K.pdf.

You can both check these sites and decide which one would be easier for you to follow.  The also have stretching execises before and after your run to prevent any muscle pain and injury.  But of course, you still have to consult your doctor for any strenous exercises you want to do.

There's another cool site to check if you want to know how far you have run, it's www.mapmyrun.com.  All these sites have so many good advice and pointers if you would like to begin running or walking, I find them very useful. 

Good Luck!!!

Hey, if you are just starting to run and can't run for 30 minutes yet, you might want to try something like this:

WEEK 1: Run 2 min, Walk 2 min. - Repeat 7 times.

WEEK 2: Run 4 min, Walk 2 min. - Repeat 5 times.

WEEK 3: Run 6 min, Walk 2 min. - Repeat 4 times.

WEEK 4: Run 8 min, Walk 2 min. - Repeat 3 times.

WEEK 5: Run 6 min, Walk 2 min, Run 10 min, Walk 2 min, Run 10 min, Walk 2 min.

WEEK 6: Run 10 min, Walk 1 min. - Repeat 3 times.

WEEK 7: Run 13 min, Walk 1 min, Run 14 min, Walk 1 min.

WEEK 8: Run 15 min, Walk 1 min, Run 16 min, Walk 1 min.

WEEK 9: Run 17 min, Walk 1 min, Run 18 min, Walk 1 min.

WEEK 10:

   DAY 1: Run 9 min, Walk 1 min, Run 21 min.

   DAY 2: Run 7 min, Walk 1 min, Run 23 min.

   DAY 3: Run 5 min, Walk 1 min, Run 25 min.

   DAY 4: Run 3 min, Walk 1 min, Run 27 min.

   DAY 5: Run 30 min.

 

This was taken from "The complete runner's log" by Sean Keogh.  I picked it up at Borders on sale for $5.  This schedule is for people completely new to running and they recommend you run 4 days a week.  If you can't run at a conversational pace you can drop down a week, if you find the plan too easy they recommend skipping every third week.  You can also mix and match, for week 4 you can run one day from week 3, two from 4, and one from 5.  Also, if you are over 20% your ideal weight they recommend spending two or more weeks walking briskly for 20-30 min, 4 days/week.

If you have done some running before you also don't have to follow this exactly.  My first week back to running I followed week 3 and week 4 runs.  My second week I mixed the week 5 and week 6 routines.  This week I went on a 35 min run and a 40 min run, and will be running this afternoon.  (woo!) 

Even though I didn't really follow it, I really liked their plan.  It makes building up your endurance not seem like such an impossible task when you are beginning.  It helped me stay on track... I just got back into running much faster than I thought I would.

 Good luck!

The Couch to 5K is a great program!  I have never been a runner and now I am on Week 7 of 9, and am planning on running an actual 5K on Oct. 11!  It is a great program and it starts off really slow. I also wanted to let you know that you can get free podcasts of it on itunes, and that really helped me.  So good luck! 

here is another site with very good step by step info (and it goes nice and slow):

http://www.runningplanet.com/training/beginni ng-runner-program.html

the above link takes you from walking to being able to jog comfortably 2 miles (approx 8 wks)

http://www.runningplanet.com/training/your-fi rst-5K-race.html

the above link takes you from jogging 2 miles to being able to finish (your first) 5k run. (approx 6 wks)

after that you can try one of the following:

try to finish your first 10k:  http://www.runningplanet.com/training/easy-10 K-training-program.html

or improve upon your 5k speed:  http://www.runningplanet.com/training/5K-trai ning-program-beginning.html

I really like this site. It takes it slow, allows for rest and/or cross training, and you can take a step back if it gets too tough (but it reminds you that you must keep pushing in order to see improvement.)

Just another resource for you to peruse

As a graduate of Couch to 5K, I highly recommend it. It'll show you that you're so much more kickass than you thought you were.

You have a very long time to reach this goal, and you will most likely being doing a 5K distance within 3 months of training (and this is a very conservative approach). Assuming you are "fit" to begin with, it should only take you a few months. Do Couch to 5K, and by then you should be at or near your 5K goal.

Get fitted for running shoes, make sure you keep hydrated during runs, SLOW DOWN, and have fun!

To keep from going "too fast, too hard, too soon" adjust your thinking. Rest days are just as important as running days! Your body needs time to recover so you can do more. Check off a completed rest day the same way you would a running day. Instead of thinking today was a "wasted" rest day, think "wow, I'm going to do so much better after giving my body time to rest."

I also highly, highly recommend the Couch to 5K program.  It's great.  Even though it can feel challenging at times, the program is set up in such a way that each step is completely do-able.  Before you know it you'll be running with 'ease'.  I just finished the program about a month ago and now run four-five times a week distances ranging fomr 2 to 4 miles.  I'm now focusing on a program that is designed increase your speed, then will move on to a 10K, half-marathon, etc.

If you're more into group exercise instead of doing it on your own, try a running group or clinic. Your local running stores (The Running Room or Nike Lounge) usually has a 5k (and all the up to full marathon) clinic for all types of runners and walkers. The great thing about clinics is that they will teach you how to run properly and safely. They discuss things like proper shoes and gear, cross training, nutrition, and hydration. I did one with a friend for the heck of it a few years ago, and now I'm addicted! We challenge each other to work harder and move faster. We've now both completed 3 half marathons, and our 1st triathlon (really fun!!!) and although I call myself an athlete (damn straight!) I certainly don't have the hard bodies like the pros (5'6"-175lbs). Our next 1/2 Marathon is in Seattle in November!

Have a great time!

Thank you and thanks to everyone for offering their insight and experience.  I have started to build up slowly this week: running and walking and Ill be sure to take all of the information with me as I progress.