New Runner seekin' advice

    Ok - So I'm trying out the "couch to 5K" plan I found in a post on this site (http://www.coolrunning.com/engine/2/2_3/181.s html).  I've never been much of a runner - but I'm gonna' try and stick to it this time.  Anyhow, a couple questions:

The plan says do not do more than is prescribed.  I could probably start at the week 3 level (, but should I ease into it as they say (I actually just started week 2 and don't find it terribly challenging - that said there's no way I could run flat out for 30 minutes as it stands now).

Does anyone have reccomendations on what to eat as a pre-run meal (if at all).  I usually run sort of first thing in the morning (which is actually late morning for me) and haven't been eating first.  Don't want to be burping up the whole time.

Do you think there's any benefit to taking a whey protein supplement after running?  I take one after the gym, and was curious if it's worth it to add one post run.

Thanks in advance for your advice!!!

I wouldn't start out doing a full out run, if you've never run before. Try a run/walk combo, i.e. run 1 min, walk 1 min (there's programs out there). If you try and run 5k on your first go you'll get discouraged.

I eat a banana and drink a glass of water a 1/2 hr before I run. Don't eat or drink too much or you'll get cramps.

A supplement is not needed unless you get really serious about it. I didn't start using one unitl I ran a half marathon 4 years ago.

Be consistent or you'll loose your endurance fairly quickly.

Good luck!

    Thanks Dharma - I haven't really ran distance too much before - I always started then quit.  I'm doing the run walk thing, I just feel like I could do a bit more - but the program advises against it.  I guess I'll just stick to the program - I'm sure it'll get tough soon.

Supplement wise, I was just wondering about the muscle building aspect - it's good to get protein in your system within 30 minutes of a workout for max muscle growth - but I wasn't sure running qualifies as a muscle-building type of exercise (although for me it may be at first!).

Thanks for the advice.

I recommended a run/walk combo be/c I started out that way 6 years ago. I loved running so much, I did a 5k 5 months later and keep on going from there. It's addictive.

Running is definitely muscle buidling. I'm probably not the best person to ask about that though as I've never been one for supplements and have always resisted taking them unless necessary.

The Runner's World (magazine) always has tons of articles (or check websites).

The most important thing is to be consistent, even if you only have 10mins.

I think whether to eat or not to eat before running is a matter of personal preference. I never eat beforehand, and I run up to 20k at a time, just drink something. You'll just have to try for yourself.

I just stated running 18 months ago and completed my first half-marathon just three months ago.  I never thought I'd make it from couch potato to running, but I did!! For short runs, it's best to just find something light to eat, if possible at least 1.5 hrs before.  I don't get up early enough to do that on the weekends, so I found I could tolerate Cliff Shot Blocks as a can't-get-up-just-to-eat option.  Yoguart also works for me, but definately no fruit.  I also find I sip more water during an early morning run, so I always bring some, even for short morning runs.  Everyone is different, find what works for you. 

At the 5k level you do not need to eat after the run, however several nutritionists I know urge new runners to eat some type of natural carb within 45minutes of completing a running workout, especially if it challenges you.  I guess this helps to ensure your metabolism (sp?) doesn't decide to go into starvation mode if you're already dieting.  Whatever the reason, my weight loss had leveled off and once I started eating something light after my runs the weight started dropping again - so the advise worked for me.  Of course, I made a point to not overindulge, just eat something like oatmeal or a Cliff bar to recharge after a taxing workout. 

Oh and remember, as the running times legthen, be sure to slow down and pace yourself - this can really affect whether you stay with it.  A friend was stuck at the 5 minute interval unable to run much longer for a few weeks so I invited her to run with me and sure enough all she needed was to pace herself a little slower and she made her first distance goal just a few weeks later- worry about your speed after you reach your 3.1mile goal! Once you know you can get there, it's alot easier to focus on getting there quicker. Good luck!!

I started running on the 15 the of December. I had never run before and the first week killed me' sore legs and sooo unfit! I was running 2ks and my pace was so slow when I looked over at my dog she was walking!! I'd run 4 days then have a rest day. Two weeks ago I started running 5k most nights with 5 reasonable hills, my best time is 30mins to date. I try not to eat before running as I feel gross!!! My advice is to just keep at it I can't believe how much improvement I have made in 4 weeks. In two weeks I'm gonna try for 8ks. 

Hrm.. Well my high school track coach (distance division) always told us to eat pasta the night before a race.  Also reccomended a candy bar an hour or so before the actual event. 
Now your doing this to stay in shape not race, so this advice might not apply entirely to you however I still think theres something to take out of it. 
I find that some days I have VERY little energy when I go out to run and I crawl along exetremely slow, while other days I speed and still have energy left. 
Pasta is high carb food, and will give you a lot of energy needed to run a long distance, it takes a long while to digest though, thats why its eaten the previous day.  The candy bar  I think was just a quick little energy boost (sugar + nuts).  However I would reccomend something a little healthier, maybe some trail mix, or some peanut butter on a piece of toast?

I've been walk/running for the last 8 weeks and change.  I've found that a bagel w/light cream cheese and a banana seem to be just about perfect for a light meal about an hour before I work out.

Sometimes I also do lowfat granola w/1% milk and a chopped banana on top as well.  I think anything that is carb-concentrated and not too heavy will treat you well.  As for the walk-run program, do what is comfortable for you.  Far and away the most important thing is that you are consistent and stick with it, not whether you finish the program 2 weeks early or 6 weeks late.  The Cool Running program is actually pretty fast compared to others, here's an example of one that takes 7 months and doesn't have you run a single second until week 5:

http://www.beginnertriathlete.com/cms/article -detail.asp?articleid=24

and I'll probably be running 30 minutes straight by week 16 or so, so you just need to pay attention to how your body is feeling and do your best to avoid injury, as shin splints and knee/muscle problems can REALLY slow your progress.