running/jogging

Hi,

I've always wanted to try running as an exercise but I'm a little nervous and was wondering how other people have started? Do you enjoy it? Have you had success in sticking with it? Tips?

I always remember running as a gradeschool thing and I was always way behind everyone else and out of breath and just felt hopeless and fat. Now I'm a little more fit and I really want to prove to myself that dammit if I want to run I can run! Haha.

Try the couch to 5k.. It is intervals of walking/running to train you for a 5k in about 9weeks...

I had never ran before.. now I really enjoy it. I am running a 5k in July.

So good luck, you may really enjoy it!

Hi Sparkle!

I used to absolutely despise running (and all sports that involved it) and while I cannot say that I truly love it, I sometimes find myself enjoying the feeling of pushing my body.

I used the Couch to 5k plan that dispatchn mentioned above-- here's a link to the plan: http://www.coolrunning.com/engine/2/2_3/181.s html

Honestly, when I started it, jogging for a five minutes was difficult for me (mostly mentally-- because I always wanted to quit).  This plan did help me get into running and I made it up to 3 miles straight and ran a 5k-- which was amazing for a girl who wouldn't even do the mile in high school gym class (I walked it because I, too, was embarassed).

My best advice would be to push yourself to finish the time for the week, but not too far beyond that (unless you are really ready for it). If you push yourself and give up, you might not go back to it (or at least that was my experience). There were a few points where I would repeat a week over again since it was still difficult to me.

I did stop running for about 6-8 months because I got too 'busy'-- but I am now back up to 1 mile straight and will continue to push myself further (adding about .25 miles every week or so).

Good Luck! Feel free to message/add me if you have any questions or just want to talk about running-- it kind of sucked for me at first-- but it's not so bad now (I may actually enjoy it on occaission lol).

P.S. The best part is proving to yourself that you CAN do it!!!!

Thanks! I think I am going to try that plan. I'm actually a little excited for it

about 10 weeks ago or so, I decided to get back into doing some cardio so I got back on my threadmill

at first I could only walk, and do a little bit of jogging at a pace of about 5.0-5.5 mph for a couple mins (walk...jog... walk.. jog.. etc.) I would repeat this until i reached my goal distance of about 3 miles or so

I kept at it, for about 4-5 days a week... and I got better.

now I can RUN at a speed of 6.0-7.0 mph for OVER an hour!

and I like to keep the threadmill inclined at 2-5%... flat is too easy!!

for the last couple weeks I started interval training, and it really helped with my endurance... usually I run/jog at a speed of 6.0mph for 2 minutes then run fast at a speed of 7.5-8.5mph for a minute, then repeat for a good 30-45mins, and finish with an "easy" run...

I like intervals waaaay better then steady state/paced cardio, because they are a lot more challenging and the time goes by faster because you are constantly switching from easy/medium to hard... they're tough, but worth it, and they burn up more calories then steady state cardio because you are constantly changing your heart rate and breathing and the way you engage your muscles, so your body is really working hard... also they speed up your metabolism for hours afterwards!

hi sparkle

I'm a bit similar, always hated running until I got out of year 11 and it wasn't compulsary anymore!!  I suggest trying a treadmill at your gym first so you get to know how much you can run and for how long.  Try setting a one minute goal of 9mph, if you can get past this, great!! see how long you can last.  Get some headphones on too, this always makes me feel extra happy when I run.

After a while, well, when the weather is nicer, you can take your newly improved running skills to the park, beach or wherever - it's soo worth it

As an experienced runner, I think C25K may be too much for a lot of total beginners. Don't be afraid to create your own plan that involves seconds, not minutes, of run/walk intervals. Also, I strongly advise you to consider getting a Heart Rate Monitor and to figure out the lower end of your aerobic range (55-65%) and to use that plus the "perceived exertion scale" as a way to keep yourself from overdoing it.

Quite possibly the hardest part of becoming a runner is getting over the embarrassment of having to run so slowly at first. Most people start out too fast and too far, get injuries, and give up. I'm an experienced runner but was out of it for a few years, gained a ton of weight, and have started back at a snail's pace--I've just increased my jogging speed to about 15 minute miles, to give you an idea of how slow. I'm older and about 50 lbs over my running weight, so I'm being extra careful to avoid injuries.

Best of luck!

start with few mintues of jogging..and each time you jog/run again..add few min. more.

first time 4 minute jogging..next time 7 minutes..the next 10 and so..till you build up a good stamina ...and you fo it in 1 shot .

that what i did before few months..now iam running for 30- 45 min. and i feel great .

good luck

Thank you mkculs for saying that a slow pace is ok! I just finished week 1 of couch to 5k, and I feel stupid because I really do go quite slow. At the back of my mind I know that I will gain speed with time, but thanks for the reminder that slow is not a bad thing!

Slow and injury-free is the way; I stickied the injury-prevention principles for a reason.

 Be sane, push your comfort zone but stay out of the overtraining zone, do sensible sports-specific strength training to stay injury-free, and you'll be a runner for as long as you want to.

and don't forget that the first 5-10 minutes of running is always the hardest part.  After that the endorphins kick in and life is good!