Running for the first time

I have decided the time has finally come to go out for a run, I have been working out and losing weight for 2 and a half years now but have still never done it in public -- when I started out and was really overweight I felt far too self conscious to and even though I am much smaller now it still makes me feel uncomfortable.

But I am going to do it this week, I am *determined*

My question is, does any one have a suggestion on how far I should be planning to run? I have used mapmyrun to create some possible routes ranging from 1 mile to 4 miles, the 1 mile one doesn't seem very far at all but I am sure it will seem a lot longer when I actually start running it! I have never run before in my life (though am an expert on the elliptical) - where's a good starting point for me?

Thanks

I'd recommend you take a look at the Couch to 5k program (C25K) - it's helped a lot of people new to running.

Although I run often, I do not run very far or fast at all, so don't swear by my words!

I would start with one mile and see how it goes. Although you may be a pro on the elliptical, running works your muscles in a different way. There is also a lot of pounding, so it may go hard on your knees.

One thing I always have to focus on is don't start off at a too-fast pace. I will start a 3 mile run feeling great and turn up the speed on the treadmill and feel exhausted before I get done with the first mile. Then the next 2 are torture. So start slow. Once you get into it and your muscles feel really warmed up, then you can try to increase your speed if you want.

Make sure you stretch really well before AND after. I found some yoga stretches on runnersworld.com that have really helped me and my muscles out.

Don't worry about how you look when you run. If anybody is looking, they are probably thinking "WOW, good for her. I wish I could make myself go out and run!" I always think I look silly. I am not coordinated at all, I don't have any muscle definition whatsoever, and I am always trying different, uh.. what are they called. Footsteps? What I mean is I never know how to plant my feet. Most of the time I run on my heels, but sometimes I try to run on the balls of my feet to give my calves a little extra workout. I have heard this is harder because it makes you "springy," but I do it just to mix things up.

Ok, enough rambling. My main points are: Stretch. Don't push too hard. Don't worry about how you look. And if something hurts, stop. Pay attention to your body.

Good luck! Hopefully you can get more (accurate/experienced) help from others as well. :)

I just started running outside about 3 months ago.  I was never a runner but in March I started trying running on the treadmill.  It was hard at first.  I could only run a few minutes before my chest started hurting. Running outside is different than gym equipment. 

When I first started running outside I started with 1 mile and than 1.5 and so on.  I'm up to 3.5 miles now.  What I found helpful was to map and mark .5 mile to 1 mile increments of the area I run in.  I know from my door to the complex gate is .25 miles.  From there to the first small red barn is 1 mile and to the second barn it's 1.5 miles.  The road I run on makes a big circle for a total of 4 miles from door to door.  Once you have your markers just start jogging and jog until you can't anymore and walk the rest.  Every time you jog try to go a little further than you did the time before.  It has worked for me.  I Hope this helps you some.

When I first started running, I followed a 3.6mile route. However, I did not run the whole way. I would run as far as I could, then walk, then run again, then walk, etc. It took me about 2 weeks before I could run the 3.6mile route straight, and even still I was terribly slow. It will take time before you really enjoy running outside - give it a month and then you'll be addicted :)

Anyway, good luck!! Feel free to PM if you have any questions. I just started running in January and couldn't even run for 5 minutes straight, and now I'm about to compete in a marathon. So it's very possible to become a runner!!

Do the one mile route first.  Walk if you need to, but try to run just a little past the point you want to stop.  Do this until you can run a mile.  After that, add 5 or 10 minutes to your runs weekly. If possible, try to end each run on a little hill (going up).  Cool down with a walk at the end of each run.

If it was me (and like many of the others here, it WAS me, a few months ago), I would simply pick out a bike path or something close to home.  Then start by walking for 1 minute, running for 1.  Do that for 10 minutes away from your house, then turn around and come back.  Don't worry about the distance.  Push yourself to make the run time, but don't kill yourself.  Walk a little longer if you need to, or cut back the runs.  Do this 3x a week, with at least one day off in between.  On your days off, walk, or do some other form of cross training. 

Every week, bump up the time you run by another minute.  So week 2 will be 1 minute walking, 2 minutes running.  Then 1 minute running, 3 minutes running.  You can also bump up one of your days to a "long slow distance" ("LSD") run, usually on a weekend day.  When you're ready to try that, take it nice and easy, and run an extra 5 or 10 minutes.

Keep doing that until you're doing 1 minute walking, 10 minutes running.  At that point, 10 minutes running will likely be around 1 mile, and you're probably ready to run 3 miles continuously.  At that point, you can chose to switch to running continuously, or keep on with the intervals.  You're likely doing 3 miles on your regular runs (about 5k, which is kind of a starting race distance, if you want to try one), and perhaps 3.5 to 5 miles on your LSD runs.

Well, this is similar to the approach I took, through a local clinic.  I'd also strongly advise you to get properly outfitted with good shoes.  Not just good shoes, though, but good shoes for you.  That means finding a running equipment place that will actually watch you run in your shoes, and select the right ones for your gait.  BTW, the same local store may have running clinics, and a "Learn To Run" clinic is a great way to meet people in the same situation as you, with the same questions as you, and you'll have motivation to keep up with your running because of the group.

Sorry, that's way more than you originally asked for! :)

And JCL, that's way awesome that you've gone from 0 to marathon in what, 9 months?  I'm shooting for 0 to a half in one year.  But I'm old... :)

Clint

So, the "the 1 mile one doesn't seem very far at all"...then I would recommend that is where you start, you have it in your head that it is doable so there it is, if you can see yourself doing it then do it...and after that if your body and mind wants more than by all means run a little longer or a lot longer...you'll never know what you can accomplish till you get out there and try.

I, like others started cautiously (injuries can really set one back) by running 400m and then walking 400 repetitiously around a standard track until I completed 2 miles.

Welcome to the Runner's World...I hope (bet), you'll end up luving' it,  like so many  of us do!

Best of Luck

There is some good advice above.  Don't try to start off too quickly...let your muscles get used to the motion of running before trying to up your speed.  When I started my pace was very slow and it took some time to get to running over 5mph.  Don't rush it.  Good luck! 

When I started on this fitness journey about three years ago. I started walking first. I could do it for just 15 min, and moved on to five miles a day over the expand of about a year and some months. Then, I decided to run. I ran a mile every day. No rest. I shouldn't have. I got hurt. Sheen spleens, and right heel started to hurt and I kept on. Did not stretch at all. Running is a high impact sport and you are jamming your whole skeleton every step you take. The pounding impact equals to 8x your body weight. That is heavy. I learned the hard way, and my injuries didn't get too serious, because I started to get educated on it.

That said, don't get discourage just be mindful and prepare yourself. As of today, I am a very proud penguin (a slow runner that loves the sport). Keep on running! There is nothing like it.

Wow, great response thanks every one.

Looks like I was definitely going to do it 'wrong', just heading out the door and expecting to run a few miles right away.

I've learned I MUST warm up and stretch and that running/walking/running/walking is the way to start out and that time is probably a better way to do it than distance.

Thanks all, I won't be heading out in the next few days but I am excited now for when I do :)