I need running advice

I've decided i want to start running to help stay in shape but i have no idea how to start. I've also been looking at some posts and some people have been saying that their legs i.e thighs, have started to slim down since they started running. Does any one have any advice they could give me on how they got started and the benefits they've seen?

I already walk twice a day for 30 mins, the joys of having a dog. Also, will i need to up my calories if i start running? I eat 1300-1400 calories a day. I'm 5'4", 149lb and 22 yrs old. I'm trying to to get down to 125lb.

you will need to up your cals a couple hundred if your having a long run, like any cardio your body needs a little more fuel- more carbs before you run. ive started running and saw immediate weight loss, not to mention unexpectedly- i got some crazy abs after the fat came off. start out with a half mile or mile and work your way up- just do what your comfortable with. or run aquarter mile and walk a quarter mile and then run, walk again until you can't, start slow and don't increase your mileage too fast

Thanks for replying. How do i find out the mileage? Should i take my dog out for a walk with a pedometer to calculate how far away a mile is? I'm planning on doing my running outside, i cant afford to go to get gym. Did you find it hard the first time you ran? I've read that the 30/30 works well, jog 30secs/walk 30secs.

As far as how to get started, I recommend the Couch to 5k program.  As it implies, it takes you from no running to running 5k (approx 3.1 miles) over a period of time.  Many of my C-C friends have done it and had great results!

As for calculating distances, check out www.mapmyrun.com.  Wear a watch with a timer on it, and you can log your times and routes at the site.  (LOVE that site, and it's totally free.)

As far as calorie intake, running burns twice as many calories as walking does over the same amount of time (if you run for 30 minutes, you'll burn twice the calories that you would if you walked for 30 minutes.)  So you may need to up your calories a little to keep yourself from having too high of a deficit.  Just keep an eye on your calorie burn vs. calories eaten numbers here at C-C.

Good luck!  I started running last year and I love it.  It is a great way to work your thighs, hips, butt, and core muscles. 

Edited to add:  Two words of advice, too:  First, buy the best pair of running shoes you can afford, and get them professionally fitted if possible.  Also buy a really good, high-impact sports bra, especially if you are, erm, well-endowed. :)  Secondly, check out this page for tips on proper running form.  Good shoes and good form will help prevent a lot of pain and possible injury.

You can log on to http://www.mapmyrun.com/ and map out routes in your neighborhood.

Thanks justlaura, My chest isn't as big as it used to be but i do find some exercises sore. I'm really hoping that running will help slim down my thighs and bum, I could deal with the rest of my body if the lower half wasn't so big. I'm a natural hour glass figure but with the added weight I'm a big pear.

Truthfully I'm looking forward to eating a bit more, my boyfriend can eat 2500 calories easy and not gain a lb so i'm looking forward to eating dinner with him. I try to avoid eating with him as i get really depressed at seeing him eat loads and i have to limit myself.

I would recomment reading Galloway's books on running.  Don't let the fact that he talks a lot about marathon's freak you out.  I found him very inspiring, knowledgable, and his plan makes it easy to start running.  You won't need to eat that much more when you first start out running, but as you build your run times, you will need to adjust your eating habits.  Banana's are a great pre or post run snack because they are high in carbs and potassium and low in calories.  Take it easy, get a decent pair of shoes, and I am sure you will do fine!

Couch to 5K is a really good website. Someone recommened it to me when I decided I wanted to start running and so far I love it. You definately need to buy running shoes (I just got ones with a mesh top so my feet breathe while I'm running ~ they are fabulous) . It seemed odd to me at first telling people I wanted to 'learn' how to run - but looking into it is the best idea. Start slow, if you push yourself too fast you could get frustrated and give up. Hopefully all goes well~!

It is hard to beat the couch-to-5k plan, but whichever plan you chose make sure that it does not have you increasing mileage more than 3 weeks in a row. You should always increase mileage and intensity for 3 weeks and then have a "rest" week where you run shorter, less intense workouts. Good luck to you!

I'm chiming in on to say I second the bra tip.  I'm not the most endowed either but I still found my upper back was getting sore until I bought myself a couple great fitting sports bras.  I picked up a 2-pack at Sam's club for $18 bucks...and I'm counting them as a very good investment.  It's made my learning to run a much better experience.  Good luck!!!

Much like you, I decided to start running.  I did not have any idea how to start so I attended a class called "learn to run" held at the "The Running Room".  It was the best thing I ever did.   I got much needed information about how to dress for the cold and heat, advice on food, and much more.  I did have some hesitations about joining as I was 46, grey, and not so good shape (did have my doctor's approval).  The experience was fantastic.  It turned out the class was made up of all kinds of different people (older, younger, smaller, larger) like me who wanted to learn.   Running has been a cornerstone in my life style change.   I have successfully managed to keep off 90+# for over 5 months now.  I even ran a 1/2 marathon last month. (never saw that coming when I started).

The most important thing is to try new things.  Find something that gets you moving. Have fun doing it.

If you want to chart your routes, I use www.runningmap.com

Good luck, let us know how you make out.

Wow munrori!  Your changes are so inspirational.  Way to go.  A 1/2 marathon too, impressive!

I've started to get back into running myself after being out of it for a couple years.  I use to run a few miles a day, but for the last couple years I've been parked in front of my computer.

I was just going to start running on my own and "wing it" and gradually built up my endurance, but I decided a more structured program would give me a better chance to succeed, so I started the Couch to 5k Program I've seen people mention before on these forums.  I honestly thought the program started out too easy, but after trying it this morning I noticed it was a bit more intense than what I'd been doing on my own.  Still manageable, but I was surprised.  I'm looking forward to keeping with it and being able to hit my two mile run (without walking) for 2 miles by July 11.  I'd like to be able to try a 5 mile run some time by the end of August, just to see if I can do it.